Lentils

A 100-gram cooked serving of lentils delivers about 9 grams of protein and 8 grams of fiber at just 116 calories, along with iron, folate, potassium, and magnesium. Lentils lack the amino acid methionine, but pairing them with rice or eggs across the day creates a complete amino acid profile, making them one of the most effective single plant foods for vegetarian users. Their mix of soluble and insoluble fiber supports gut motility, which is especially useful since GLP-1 medications slow gastric emptying. They also cost under $2 per pound dried and cook in 20 to 25 minutes with no soaking required.