11. Lentils
Lentils are 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).
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.
Grams of protein: 18 grams per cup (cooked)
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