
20. Greek Yogurt
Plain, low-fat Greek yogurt offers 10 grams of protein per 100 grams. Greek yogurt is made by straining out the whey in regular yogurt. This makes it thicker and creamier. Also, Greek yogurt contains less sugar and more protein than regular yogurt.

The combination of protein and texture in Greek yogurt makes you feel fuller. And that is helpful if you’re trying to control portion sizes. If you need to avoid meat, Greek yogurt is a good source of protein. It is easy to add to smoothies or mix with whole-grain cereal for breakfast.
Add two tablespoons of chia seeds to your Greek yogurt for a boost of extra protein and some fiber. Use plain Greek yogurt instead of sour cream on your baked potatoes, and you will save 78 calories, as well as seven grams of saturated fat with every quarter cup.