Scallops

These lean, meaty mollusks deliver volume and protein. With over 80% of their weight coming from water, one generous 6-ounce serving dishes up 21 grams of protein for just 117 calories. Briefly searing or sautéing them will guarantee that they stay moist, plump, and juicy. For a quick weeknight meal, keep a bag of frozen scallops in your freezer to defrost as needed. They’re perfect on top of a hefty watermelon and arugula salad or in this delicious recipe below.

View Recipe: Seared Scallops with Wilted Watercress and Bacon