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“There's even been research on the value of garbanzo beans to heart health, colon health, the regulation of blood sugar and even the prevention of cancer,” Elk Just two teaspoons of chia seeds contain 4g of protein.

“That might not sound like much, but when you consider the versatility of chia, you can get quite a lot of additional protein throughout the day by adding the seeds to green drinks, yogurt, hot cereals, and protein shakes,” Elkaim says.

We picked foods packed with protein, fiber, and healthy fats to keep you energized to power through every day and any workout.Quinoa is a powerhouse seed that acts like a grain (when you cook it).Just one cup has 8g of protein and about 2.5g of soluble fiber, which helps reduce blood sugar levels and increase fullness—both of which aid weight loss, according to research from The American Society for Nutritional Sciences.Plus, it's a hydrophilic food, meaning it absorbs water—growing up to 12 times its size—which helps you stay fuller longer.“Hemp seeds contain a whopping 10g of complete protein in just two tablespoons, making it the plant-based winner as far as the nine essential amino acids are concerned,” Elkaim says.

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