Beans. They have protein and fiber, no sugar. Canned pre-cooked red or brown beans. (In the U.S., buy chili beans - they don't have sugar added, the others do.

Beans. They have protein and fiber, no sugar. Canned pre-cooked red or brown beans. (In the U.S., buy chili beans - they don't have sugar added, the others do.) Add a little meat for flavor. I'm partial to a small chunk of sausage/chorizo/pepperoni, diced in small bits. Plus tomato paste (not ketchup - sugar again) and paprika. Spice up at will, but I find Tabasco too vinegary. Add water to make it soupy, boil for 10 minutes, eat with bread. Microwave in a bowl if you're lazy (er, efficient) like me, or are re-heating a leftover portion. Tossing a portion of chicken breast, in a dry non-stick frying pan, into the oven for 20 or 30 minutes (?), while doing something else, was also a favorite in my grad student days.