Nuts and Seeds

• Nuts and seeds are great snacks that are easy to integrate into nearly any meal. Choose from a variety of nuts such as almonds, cashews, pistachios, macadamia nuts, Brazil nuts and peanuts. The seed family includes flaxseed, pumpkin, sesame and sunflower seeds.
  
  Nuts and seeds pack powerful proteins and essential vitamins, such as A and E. They also have minerals, such as phosphorous and potassium, and add more fiber to your diet. Add a few nuts or seeds to a meal or as a snack and you'll feel fuller longer.
  
  Although nuts and seeds are a great diet snack, you should be careful of portions because both contain fat and calories.
  
  

Chicken

• Skinless, boneless chicken is high in protein and low in calories. Chicken is one of the highest foods in protein and is among the lower caloric meats. One roasted skinless chicken breast has only 142 calories, 3 grams of fat with 24.7grams of protein. Other meat includes protein, but also more fat and calories.
  
  For example, one 3-ounce roasted pork chop packs 204 calories, 11 grams of fat and 24.4 grams of protein. Avoid frying chicken or dousing with sauces to maintain health and diet benefits.
  
  

Peanut Butter

• It's not just for kids anymore. Eat sugar-free natural peanut butter to contain mid-afternoon cravings. Natural peanut butter is almost like eating plain peanuts and is filled with protein, monounsaturated fats, vitamins and minerals.
  
  Eat a tablespoon of natural peanut butter with raw washed vegetables for a satisfying afternoon snack or spread one teaspoon of natural peanut butter on a whole wheat mini bagel in the morning for an ultra-nutritious start to your day.