Grains * Whole-grain pasta (174 calories per cup) * Whole-grain bread (69 calories per slice) * Brown rice (216 calories per cup) Proteins * Grilled skinless chicken breast (165 calories per 3.5 ounces) * Baked salmon (144 calories per 3 ounces) * Ground turkey (193 calories per 4 ounces) * Protein shake made with 2% milk and one scoop of protein powder (262 calories per 8 ounces) * Lentils (230 calories per cup) Veggies * Mashed potatoes (214 calories per cup) * Baked sweet potatoes (114 calories per cup) * Roasted squash (68 calories per 1 medium yellow squash) * Lima beans (217 calories per cup) * Corn on the cob (155 calories per ear) * Green peas (118 calories per cup) * Avocados (234 calories per cup) Fruit * Fruit smoothies made with full-fat yogurt and fruit only (250 calories per 8 ounces) * Coconut meat (283 calories per cup) * Bananas (105 calories per banana) * Dried fruits (102 calories per ounce) Dairy * Cheese (114 calories per ounce) * Whole milk (150 calories per 8 ounces) * Full-fat yogurt (104 calories per 6 ounces) Nuts * Raw almonds (162 calories per ounce) * Cashews (157 calories per ounce) * Peanut butter (188 calories per 2 Tbsp.) * Almond butter (196 calories per 2 Tbsp.)