Legumes—which embrace lentils, beans, and chickpeas—are full of protein, fiber, and phytonutrients, making them a staple for any plant-based (and longevity-focused) eating regimen. In case you’re searching for a filling lunch recipe, do that chickpea and samphire salad. For a hearty dinner, take a stab at this smoky chickpea, crimson lentil, and vegetable soup. 

In relation to complete grains, there are such a lot of unimaginable nutrient-dense choices to select from! Select from historical grains (equivalent to millet, fonio, amaranth, bulgur, rye, quinoa, and buckwheat) for his or her unprocessed well being advantages. You possibly can eat complete grains for breakfast (e.g., this uncooked buckwheat and clementine winter breakfast bowl) or add them to a light-weight salad for some added protein and carbs, like this roasted cauliflower and pea salad. 

Nuts are excessive in protein and wholesome fat, however every has a singular nutrient lineup to supply. For instance, Brazil nuts are particularly excessive in selenium; walnuts boast advantages for the coronary heart, mind, and intestine; and fairly just a few forms of nuts may give you a giant enhance in magnesium. The perfect a part of nuts? They’re extraordinarily versatile and add a wholesome crunch to simply about any recipe. (Strive our nut butter falafel, citrus superfood granola, or straightforward pine nut pasta sauce recipes to see what we imply.)