Why we chose it: Have ‘em morning noon or night. In addition to being a tasty, versatile source of protein, eggs are also packed with important nutrients choline and selenium. Plus, one study showed that starting the day with eggs at breakfast may help you stay lean. Grams of protein: 6.3g per large egg Tip: Mix 1 whole egg with egg whites to keep the protein up but the cholesterol and saturated fat in check. Want a quick meal post workout? Whip up a frittata. Just add whatever veggies you have on hand and a little reduced-fat cheese and serve with a whole wheat English muffin for a complete meal.
Why we chose it: They’re packed with fiber (15 grams per cup!), which helps you feel more satisfied with your meals in combination with the protein that they contain. This combo also helps keep your blood sugar more stable, which means less energy and hunger ups and downs. They’re also brimming with iron (6.6mg per cup cooked — over 80% of the daily recommended intake for men). Grams of protein: 18 grams per cup (cooked) Tip: Lentils are faster to prepare than most beans and legumes because they don’t need to be soaked overnight. Simply cook in liquid, like water or low-sodium vegetable/chicken broth, in a 3:1 liquid to lentil ratio (i.e. 3 cups liquid per 1 cup of lentils) for 20 - 30 minutes or until soft.