NUTRITION: 220 calories, 5 g fat (0 g saturated fat), 80 mg sodium, 19 g carbs (8 g fiber, 7 g sugar), 28 g protein.
We're pairing it with a lemon-Dijon-marinated grilled chicken (mustard is full of capsaicin and allyl isothiocyanates, two phytochemicals known to boost your metabolism) and a side of quinoa. Not only is quinoa high in fiber, but a study published in the journal Food Chemistry also found that the ancient grain has the highest levels of betaine: an amino acid that revs your metabolism and shuts down genes that encourage fat storage.
NUTRITION: 511 calories, 24 g fat (3 g saturated fat), 392 mg sodium, 32 g carbs (8 g fiber, 9 g sugar), 43 g protein.
Avocado Toast Topped with Smoked Salmon and Tomato.