Beans are a low-calorie, lean source of protein compared to meat. They have no saturated fat. Whole grains and beans are both high in fiber and take longer for your body to absorb. That can help you stay full longer. Canned beans and whole grains are also quick and easy to prepare. Plus, they’re healthy and inexpensive.

For a quick meal idea, drain and rinse a can of black beans. Mix with cooked brown rice and some roasted veggies. Season with herbs and spices for a tasty, low-calorie meal.