Especially comforting during colder months, this healthy lentil soup requires minimal prep while delivering a high-fiber, protein-rich meal. This is a great, complete meal when paired with a dish like the kale salad featured below, or a side of barely-wilted baby spinach with sliced garlic and olive oil.

A few shavings of Parmesan or crumbles of feta would be welcome here, too, or to make it a complete meal, grilled chicken breast or a pan-roasted fish fillet.

Summer Rylander is a freelance food and travel writer based in Germany. Find her on Twitter and Instagram. Image credit: Fox and Briar. Image credit: Healthy Fitness Meals. Image credit: The Mediterranean Dish. Image credit: Delicious Meets Healthy. Image credit: Aegean Delight.

Good food brings people together. So do good emails. What our editors love right now. The Best 8 Foods for Your Mental Health. Top Picks. The 11 Best Foods To Lower Heart Disease Risk.

End Overeating with the Hunger and Fullness Scale. The 7 Best Gut Healing Foods, Says A Dietitian. A cup of cheddar has around 25 g of protein —pair it with an apple for a satisfying afternoon snack.

Its nougat-like texture makes tempeh a smart stand-in for meat. Sauté, or crumble cooked tempeh over salads. Flaxseeds are soluble fiber that help the gut microbiome, Weiler says, and therefore potentially support metabolism.

Make them into a breakfast pudding with yogurt, or sprinkle them into a smoothie or onto a salad. Beans are a plant-based protein, and many varieties, such as lima beans, are also a source of soluble fiber.

As such, they slow the glycemic response, or the rate at which sugar reaches the bloodstream, adds Weiler, which may positively affect the metabolism. Pair black beans with rice or quinoa for a complete meal.

Weiler adds that lentils are also high in protein, which is why she recommends adding a spoonful to your next salad or casserole. Sweet potatoes are a source of soluble fiber, says Weiler, which aids metabolism by fueling the gut with diverse microbiota. According to the USDA , one large potato also contains 3.

Kimchi is a fermented cabbage condiment traditional to Korea. A single serving offers nearly every trace mineral your body needs, including protein, iron, magnesium, and zinc. Add a scoop to smoothies or water for a quick protein hit. Avoiding animal products?

Try soy or another plant-based protein powder. Of all the leafy greens, spinach boasts the highest protein content at almost 3 g per raw grams, per the USDA. Made from soybeans, this low-cal, versatile protein will take on any flavor you season it with, from sweet to salty to spicy.

It packs In fact, just one half of a cooked salmon filet boasts Quinoa and other grains like amaranth and buckwheat offer more protein than your typical side of rice. Weiler adds that quinoa, in particular, offers an iron boost as well. Research supports this claim: One study published in BMC Obesity found that participants who took supplemental cayenne compared to a placebo saw a decrease in body fat percentage after 12 weeks.

Another plant-based protein option: Roast them as a snack, throw them on a salad, or toss them in the food processor to make homemade hummus. The caffeine in coffee and tea can help stimulate energy expenditure and jumpstart the fat-burning process, also called lipolysis—leading to increased metabolism, Weiler explains.

The optimal number will vary person to person. Kayla Blanton is a freelance writer-editor who covers health, nutrition, and lifestyle topics for various publications including Prevention , Everyday Health , SELF, People , and more.

Using a food processor or blender, puree the cucumbers, broth, creme fraiche, and lemon juice until completely smooth.

Season to taste with salt and pepper, then cover and chill for at least 2 hours. Mix the chile, ginger, chile sauce, and dill and season to taste.

Add the shrimp and marinate in the refrigerator for 1 hour. To make the dressing, mix together the oil, vinegar, garlic, oregano, and parsley with a hand held blender or mix them in a screw top jar. Garnish the salad with the eggs and sprinkle with the sunflower seeds.

Pour the dressing over the salad or serve alongside. BioEvolve Multivitamin — when you don't have time to eat the rainbow BioEvolve Multivitamin ensure you're getting all the daily nutrients and vitamins your body needs to function at its best.

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Combine honey, tamari, almond butter, chilli, lime and coriander in a small bowl and mix until well combined. In a large bowl, mix chicken thighs with the sauce until each thigh is thoroughly coated.

If time permits, place the chicken in the fridge for two to three hours to marinate. To cook the chicken, place thighs on a baking tray lined with baking paper.

Bake for minutes, or until the chicken is cooked. While the chicken is cooking, make the salad by boiling the broccolini in a saucepan of boiling water for three to five minutes, or until cooked to your liking.

Drain water and set broccolini aside to cool slightly. Toss the broccolini and rocket in a small bowl with olive oil. Serve cooked chicken alongside salad.

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Join me in the kitchen with a delicious eating plan every week created by our 28 nutrition team with recipes and shopping list at the touch of a button. As a member of the 28 family you are never alone.

You will be supported every step of the way by me, my crew and thousands of 28ers just like you. Tip: Eat broccoli steamed or roasted. Or, enjoy it raw with a low-fat veggie dip. Metabolism-Boosting Powers: Lentils are a type of legume and are packed with iron, magnesium and potassium.

They are a great plant protein and fiber source with 8 grams of each. Lentils come in a variety of colors including red, brown, green and yellow. All are equally healthy for you. Tip: Adult women should get more than twice the amount of iron as men.

One cup of lentils provides about 35 percent of your daily iron needs. Metabolism-Boosting Powers: This is a powerhouse full of fiber that will not only help you last through the morning without hunger but will slow down the release of sugar into your blood stream.

Tip: Start the day with a hot bowl of oatmeal in the morning or make overnight oats the night before in a mason jar for an on-the-go breakfast. Metabolism-Boosting Powers: Berries, such as blueberries and strawberries, are low in calories and high in fiber.

Fiber promotes overall weight loss by reducing your appetite. Metabolism-Boosting Powers: Almonds contain lots of healthy fats, fiber and protein, which is a combination that curbs hunger. Tip: Enjoy a handful of almonds between meals to avoid unhealthy snacks or chop them up for a crunchy salad topper.

Metabolism-Boosting Powers: Cottage cheese is low in fat, low in carbs and high in protein, making it ideal for healthy eaters. Tip: Add a scoop of low-fat cottage cheese to a berry smoothie for a non-traditional twist. Metabolism-Boosting Powers: Tempeh is a great protein substitute for meat if you are looking for a vegetarian option.

Metabolism-Boosting Powers: Water can suppress your appetite and maybe boost your metabolism for a short amount of time. Research suggests the more hydrated you are , the better able your body is at just about everything from thinking to making exercise easier.

Tip: Try starting the day off with a glass of water or drink a glass before you eat your meals. To determine how much water to drink per day, divide your weight in half. The number you get should be your liquid amount in ounces.

They are a great plant protein and fiber source with 8 grams of each. Lentils come in a variety of colors including red, brown, green and yellow. All are equally healthy for you. Tip: Adult women should get more than twice the amount of iron as men. One cup of lentils provides about 35 percent of your daily iron needs.

Metabolism-Boosting Powers: This is a powerhouse full of fiber that will not only help you last through the morning without hunger but will slow down the release of sugar into your blood stream.

Tip: Start the day with a hot bowl of oatmeal in the morning or make overnight oats the night before in a mason jar for an on-the-go breakfast. Metabolism-Boosting Powers: Berries, such as blueberries and strawberries, are low in calories and high in fiber. Fiber promotes overall weight loss by reducing your appetite.

Metabolism-Boosting Powers: Almonds contain lots of healthy fats, fiber and protein, which is a combination that curbs hunger. Tip: Enjoy a handful of almonds between meals to avoid unhealthy snacks or chop them up for a crunchy salad topper. Metabolism-Boosting Powers: Cottage cheese is low in fat, low in carbs and high in protein, making it ideal for healthy eaters.

Tip: Add a scoop of low-fat cottage cheese to a berry smoothie for a non-traditional twist. Metabolism-Boosting Powers: Tempeh is a great protein substitute for meat if you are looking for a vegetarian option.

Metabolism-Boosting Powers: Water can suppress your appetite and maybe boost your metabolism for a short amount of time. Research suggests the more hydrated you are , the better able your body is at just about everything from thinking to making exercise easier.

Tip: Try starting the day off with a glass of water or drink a glass before you eat your meals. To determine how much water to drink per day, divide your weight in half.

The number you get should be your liquid amount in ounces. Besides these healthy eating tips, one of the best ways to speed up your metabolism is with weight or muscle strengthening.

Lean muscle mass increases your metabolism. Muscle is metabolically active, which means people with lean, muscular bodies need more energy to function than people with a higher percentage of body fat.

Make sure to talk with your doctor before beginning any new workout routine. UnityPoint Health News and Articles 12 Metabolism-Boosting Foods to Aid Weight Loss. Legumes Also known as beans Metabolism-Boosting Powers: Legume is a general term used to describe the seeds of plants that are in pods.

Chili Peppers Metabolism-Boosting Powers: Hot peppers like chili peppers and jalapeños contain the chemical capsaicin, which gives these vegetables their heat. Lean Meats Metabolism-Boosting Powers: Chicken, turkey and other protein-packed lean meats take more energy for your body to break down than carbohydrate or fat-rich foods, therefore, burning slightly more calories during the digestive process.

Low-Fat Milk Metabolism-Boosting Powers: The calcium and vitamin D found in milk are essential for building dense muscle mass, which is important for overall health. Broccoli Metabolism-Boosting Powers: Broccoli is a member of the cruciferous vegetable family. Lentils Metabolism-Boosting Powers: Lentils are a type of legume and are packed with iron, magnesium and potassium.

Oatmeal Metabolism-Boosting Powers: This is a powerhouse full of fiber that will not only help you last through the morning without hunger but will slow down the release of sugar into your blood stream.

Berries Metabolism-Boosting Powers: Berries, such as blueberries and strawberries, are low in calories and high in fiber. Almonds Metabolism-Boosting Powers: Almonds contain lots of healthy fats, fiber and protein, which is a combination that curbs hunger.

Low-Fat Cottage Cheese Metabolism-Boosting Powers: Cottage cheese is low in fat, low in carbs and high in protein, making it ideal for healthy eaters. BMR, or Basal Metabolic Rate, is the minimum energy our bodies need to function at rest. In other words, it is the number of calories that our bodies need to maintain basic life-sustaining functions, such as breathing and maintaining body temperature, without any physical activity.

Knowing your BMR is essential for determining your daily calorie needs for weight management or weight loss goals. Here are the steps to calculate your BMR:. While genetics play a role in determining your metabolism, certain foods can help boost your metabolism.

Capsaicin, the compound that gives chili peppers their spicy flavor, can help increase your metabolism by increasing the heat your body produces. This, in turn, can lead to a temporary increase in calorie burning.

In one study , people who ate a meal containing capsaicin burned more calories for several hours after the meal than those who ate a meal without capsaicin. Coffee contains caffeine, which can help increase your metabolism by stimulating your nervous system.

Caffeine can also help improve your athletic performance by increasing the amount of fatty acids in your bloodstream, which your muscles can use for energy. Like coffee, green tea contains caffeine and a compound called epigallocatechin gallate EGCG , which can help increase your metabolism by increasing the fat your body burns.

Protein is also more filling than carbohydrates or fats, which can help you feel fuller for longer and reduce your overall calorie intake.

Whole grains, such as brown rice and whole wheat bread, are high in fiber, which can help increase your metabolism by keeping you feeling full and reducing your overall calorie intake. Fiber can also help regulate your blood sugar levels, which can help prevent insulin resistance and reduce your risk of developing type 2 diabetes.

Omega-3 fatty acids can also help reduce inflammation in your body, which can help prevent chronic diseases such as heart disease and arthritis. This recipe is high in protein and low in calories, making it the perfect breakfast for anyone looking to lose weight. To make this omelet, whisk together 2 egg whites, 1 tablespoon of skim milk, and your choice of chopped vegetables such as spinach, bell peppers, and onions.

Cook the mixture in a non-stick pan until the eggs are set, and serve with a slice of whole-grain toast. Greek yogurt is high in protein, which can help increase your metabolism, and berries are high in antioxidants and fiber.

To make this recipe, mix 1 cup of plain Greek yogurt with a handful of fresh berries such as blueberries, raspberries, or strawberries and a drizzle of honey. Smoothie bowls are a great way to start your day with a healthy and delicious breakfast.

To make this recipe, blend together 1 cup of frozen mixed berries, 1 banana, 1 cup of almond milk, and 1 scoop of protein powder optional. Pour the mixture into a bowl, and top with your choice of sliced fruit, nuts, and seeds.

Grilled chicken is a great source of lean protein, and vegetables like spinach, tomatoes, and cucumbers are packed with fiber and nutrients.

To make this salad, grill a chicken breast and slice it into strips. Combine the chicken with a handful of spinach, sliced tomatoes, sliced cucumbers, and a drizzle of balsamic vinaigrette. Lentils are high in fiber and protein, making them a great addition to any weight loss diet.

To make this soup, sauté diced onions and carrots in a large pot until softened. Add 1 cup of lentils, 4 cups of chicken or vegetable broth, and a bay leaf. Simmer the mixture for minutes or until the lentils are tender.

Serve with a side of whole-grain bread. Turkey is a great source of lean protein, and avocado is high in healthy fats and fiber.

To make this wrap, spread mashed avocado onto a whole-grain wrap. Layer on sliced turkey breast, sliced tomatoes, and baby spinach. Roll up the wrap and enjoy!

Salmon is high in omega-3 fatty acids, which can help increase your metabolism and reduce inflammation. To make this recipe, place a salmon fillet on a baking sheet and brush it with olive oil. Season with salt, pepper, and your choice of herbs such as dill or rosemary. Roast in the oven at °F for minutes or until the salmon is cooked.

Serve with roasted vegetables such as broccoli, cauliflower, and carrots. Quinoa is a great source of protein and fiber, and bell peppers are packed with vitamins and antioxidants.

To make this recipe, cook quinoa according to package instructions. Cut the tops off of bell peppers and remove the seeds and membranes. Stuff the peppers with the cooked quinoa, diced tomatoes, onions, and a sprinkle of shredded cheese.

Bake in the oven at °F for minutes or until the peppers are tender. Chili is a great dinner option that can be made healthy and flavorful. To make this recipe, brown ground turkey in a large pot with diced onions and garlic.

Add diced tomatoes, kidney beans, chili powder, cumin, and salt to the pot, and simmer for minutes. Serve with a dollop of plain Greek yogurt and a sprinkle of chopped cilantro.

Apples are high in fiber and antioxidants, while almond butter is high in healthy fats and protein. To make this snack, slice an apple and spread almond butter on each slice. Greek yogurt is high in protein and calcium, while cinnamon can help stabilize blood sugar levels.

To make this snack, mix 1 cup of plain Greek yogurt with a sprinkle of cinnamon and a drizzle of honey. Eggs are high in protein and nutrients, making them a great snack.

To make hard-boiled eggs, place eggs in a pot of water and bring them to a boil. Reduce heat and simmer for minutes. Drain the water and rinse the eggs in cold water to stop cooking. Chickpeas are high in protein and fiber, making them a great snack for weight loss.