11. Pistachios
When you want something tasty to snack on at the movies, skip the buttery popcorn, and bring a bag of pistachios instead. They’ll fill you up far faster, because they’re packed with 6 grams of plant protein per serving and they fuel your body with essential amino acids. Pistachios also provide 3 grams of fiber per serving at only 160 calories per ounce. And unlike some other nuts, you can eat more than just a few before hitting your max: There are 49 pistachios in one serving, compared to 23 almonds or 18 cashews, making them feel like a more substantial snack.
When you’re buying pistachios, go for the ones still in the shell. Here’s why: Initial research published in the journal Appetite found that the process of shelling pistachios signaled snackers to slow down — the shells themselves served as a reminder of how much they had already eaten.
If you don’t want to shell your own nuts, you can buy pistachios without shells to add to salads or to grind up and use as a crust on fish or chicken. Pistachios also make a great addition to pesto.
12. Quinoa
One of the best ways to whip up a healthy lunch that will help you lose weight is to keep a stash of cooked quinoa in the fridge, and add in fresh veggies, herbs, and beans. Quinoa, a naturally gluten-free whole grain, is extremely high in fiber. But more importantly, it’s a complete protein source—unusual for a vegan food—which means it contains amounts of all nine essential amino acids.
Best of all, quinoa provides a filling and nutrient-rich alternative to refined carbohydrates like white pasta. Bonus: It doesn’t totally disrupt blood sugar levels due to its low glycemic index. All in all, quinoa is a must-add to any kitchen to promote sustained weight management.
Quinoa is available in several varieties including red, black and white. It has a beautiful nutty flavor and is great as a side dish, substituted for rice in stuffed peppers and even incorporated into breakfast bowls as a sub for oats.