Lentils, chickpeas, black beans, and soybeans are rich in protein, fiber, iron, and other minerals. They go in soups, stews, salads, and vegetarian burgers.
Quinoa, brown rice, whole wheat, oats, and barley include complex carbs, fiber, and vitamins and minerals.
Almonds, walnuts, chia seeds, flaxseeds, and pumpkin seeds provide protein, healthful lipids, and omega-3 fatty acids.
Spinach, kale, Swiss chard, and other leafy greens are rich in vitamins, minerals, and antioxidants. Salads, smoothies, and cooked foods utilize them.
Dairy products including Greek yogurt, cottage cheese, and cheese provide calcium and protein. If you're vegan, use fortified almond, soy, or oat milk.
Healthy fats and omega-3 fatty acids in almonds, walnuts, chia seeds, and flaxseeds control hormones and assist reproduction.
Eat berries, oranges, apples, bananas, and mangoes. Vitamins, antioxidants, and energy-boosting carbohydrates are in fruits