Beans

If you’re trying to eat less, filling fiber is your friend. And few foods pack more of it than beans. Just ½ cup of cooked pinto, black, or cannellini beans contain between 6 to 8 grams of fiber and roughly 8 grams of protein for only about 120 calories. That’s good news for your waistline. A 2001 study found that for every 14 daily grams of roughage you add to your diet, you can expect to eat 10% fewer calories, translating to a weight loss of about 1 pound per month.

View Recipe: Pinto, Black, and Red Bean Salad with Grilled Corn and Avocado