5.Eggs, Black Beans, and Peppers
Start your day with this protein-packed scramble. According to research in the Journal of the American College of Nutrition, people who had eggs for breakfast ate less for the rest of a day than those who had a bagel. Black beans and peppers make this morning meal even more filling, thanks to a double dose of fiber.
6.Bean and Vegetable Soup
Add a broth-based vegetable soup to your lunch or dinner. The liquid fills your stomach, leaving less room for higher-calorie foods. One study showed that people who started with soup ate 20% fewer calories during a meal. Stirring in beans, such as chickpeas or black beans, can give it more staying power because they’re high in protein and fiber.
