great-tasting, and are high in fiber, protein, and minerals, making them
the perfect snack for satisfying late-morning hunger.
Pea-Rice-Hemp Protein Powder
This is my protein powder blend of choice. It’s high in protein and
fiber, low in carbs, and tastes great. I start and end my day with a
protein shake made with this stuff.
green guys are chock full of antioxidants and heart healthy fats -
including saturated fats that help support the production of
testosterone, the hormone you need to produce muscle. Avocados pretty
much rule since they taste great on just about anything.
Steel -Cut Oats
My favorite breakfast dish. Steel-cut oats are loaded with minerals,
fiber, and protein. Combine them with coconut milk, crushed walnuts, and
Stevia (for sweetness) and you’ll have a nutritionally potent
vegetarian way to start your day.
my opinion, black beans are the tastiest and most nutrient-packed bean
around, hands down. They’re one my all-time favorites, and I use them in
black bean soup, on salads, and in a particularly awesome homemade
black bean hummus.
cruciferous veggie is nearly 40% protein and high in fiber and low in
calories making it an awesome way to get a lot of nutrition out of food
that’s easy on the waistline. I enjoy dipping raw broccoli in hummus as a
This milk is now readily available in a low-calorie, high nutrient
product that tastes great in coffee, on cereal, or by the glass. Coconut
milk is higher in calcium and lower in calories than traditional milk
and generally fortified with plant-based B-12. I drink a glass of
coconut milk everyday with a raw food protein bar as a mid day snack.
Call me boring, but I just love eating basked sweet potatoes plain.
Seriously, try it. You could also cut them up and fry them with onions,
mushrooms, and garlic for a ridiculously delicious breakfast potato
dish. Added bonus: Sweet potatoes are a great source of potassium,
vitamins A and C, and fiber.
is sometimes called ‘wheat meat’ because it’s derived from wheat protein
and can be made into amazing 'mock' meats that are comparable to steak
in protein content but far lower in calories – and have virtually none
of the fat. I slice it and stir fry it to create a Vegan Buddha's feast
generally goes without saying but green leafy veggies probably have the
most concentrated nutrition of any food you can find. Replace lettuce in
your salads and sandwiches with spinach and you’ll be adding extra
protein, iron and fiber to your diet.
Chia seeds provide a terrific amount of Omega-3’s, which fight
inflammation and help speed muscle recovery, and may also help improve
muscle protein synthesis (the process by which your body produces
muscle). These extremely versatile seeds can be easily added to a shake,
and even can be used as an oil substitute when baking.
Garbanzo Beans (Chickpeas)
The black bean's little white counterpart is also packed with
nutrients, protein, fiber, and antioxidants. My favorite garbanzo dish?
Try them mixed with cucumbers, red onions, tomatoes, olive oil, and
balsamic vinegar for an awesome Chickpea salad.
Brown rice has 3 more grams of fiber per serving than white rice, so I
stick with the darker option whenever possible. It's especially good if
you're rolling some homemade sushi.
Natural Peanut Butter
Most processed peanut butter like you’ll find at the grocery store are
stuffed with added sugars and other junk that take away from this food’s
natural goodness. Stay away from those, and instead opt for the natural
kind, which is high in fiber and protein. Want a great sweet tooth
remedy? Try a natty PB and Banana sandwich on whole wheat bread.
Walnuts are another great source of Omega-3's, and are also packed with
Vitamin E - a powerful antioxidant that can help your muscles recovery
from tough gym sessions. They make a great addition to oatmeal and
shakes, but are also delicious on their lonesome.
Another nutrient-dense stalwart in the green leafy veggie family,
eating collard greens is like taking a potent multivitamin: They're
packed with vitamins A, B, C, E, and K, as well as Folate. Try them as
wraps for your favorite sandwiches
Super low in calories, cauliflower is loaded with vitamins and is about
30 percent protein. I always keep cooked-mashed cauliflower in my
refrigerator to use as a mashed potato substitute.
legumes are a protein powerhouses, that we often use around our dinner
table on salads or as a grain replacer. Lentils are another great source
peas in my stir-frys, salads, and spaghetti sauces. But I’ll even eat
them straight when I want to get a protein-packed, high fiber, vitamin-
and mineral- filled food in my system
Tomatoes are packed with lycopene, an antioxidant that’s been correlated with reduced incidence of cancer, heart diseases and enlarged prostate gland.
Maybe it’s their bright color. Or maybe it’s all of that vitamin C. Or
maybe it’s because oranges are just so portable. Whatever the reason,
people love ‘em. In a single month, MyPlate users consumed nearly 8
million calories worth of oranges – and keep in mind that there’s only
85 calories in a single piece of the fruit.