Here's a sample 1600-calorie diet plan with around 100 g protein, ideal for someone weighing around 65 kg. ... You may substitute 100g of cooked rice with 1 roti. 7.

For comparison, 100 grams (3.5 ounces) of cooked brown rice provide 1.6 grams of fiber, whereas 100 grams (3.5 ounces) of white provide only 0.4 grams of fiber.

Three-and-a-half ounces (100 grams) of cooked oatmeal flakes may contain around 3.6 grams of resistant starch. Oats, a whole grain, are also high in antioxidants ( 11 ).

Moong Dal (Green Gram) Split yellow or whole green Moong Dal is yet another lentil that is rich in protein. It gives around 24 grams of protein for every 100 grams of cooked dal. Moong dal is also ...

Cooked pinto beans have 9 grams of fiber per 100 grams. "Every country has the beans that they favor, but in the long run, they all 100% provide great nutrition, no matter what," Klinger said.

Shweta Shah, celebrity nutritionist and founder of Eatfit24/7 says, "Poha is not polished and contains a higher amount of fibre, approximately 2-4 grams per 100 grams serving. This fibre content ...