Chia Seeds

Protein Content: 4 g per ounce

Why You Need to Eat More: Though the protein content isn't as high as some other vegetarian foods out there, chia seeds pack a huge nutritional punch. For starters, they're an incredible fiber resource with nearly half (11 g) of the amount you need every day in a single ounce. That helps fill you up and eat fewer calories. They also contain 18 percent of your daily calcium requirement—more than triple that of milk—which helps your bones. Chia seeds have no flavor, so you can add a tablespoon to any food you wish to without altering its flavor, and unlike flax, chia seeds don't need to be ground in order for your body to absorb all the nutrients.