Hummus

This food combines plant protein (8 g per 100 g) and fibre (4 g). Its amino-acid profile is best paired with grains (rice, wheat) to cover all essential amino acids: a staple of muscle-building vegetarian eating.

Rich in fat, it fits better into meals away from training and is eaten in small amounts: it is the kind of food whose portion you measure to keep your calorie total in check.

With 4 g of fibre per 100 g, it also boosts satiety — an asset for holding a calorie deficit without hunger, and a support for digestion.

Adjust the portion to your goal with the calculator above: it instantly recomputes calories and macros for the exact amount you plan to eat.