
21. Oats
Oats are a source of protein as well as complex carbohydrates. The more processed the oats, the less protein they contain. A half cup or 40 grams of dry whole oats contains about 6.75 grams of protein. Oats are easy to prepare, and you can add flavor with nuts or fruit. Avoid instant oats as it often contains added sugar and less protein.

Oats are high in soluble fiber and low in sodium and fat. The soluble fiber makes you feel full and is suitable for your digestive system. Start your morning with a bowl of oats. And if you add more protein in the form of nuts or fruit, it will sustain you for quite a while.
Another tasty option is to add a swirl of almond butter or honey. Fresh berries, such as blueberries, strawberries or raspberries will give your oats a touch of sweetness.