Quinoa contains nearly twice as much protein as brown rice and more fiber, making it one of the most filling whole grains for dieters looking to spend their calories wisely. Try poofing up a cup of cooked quinoa with low-cal sauteed veggies like mushrooms, onions, and carrots for a hearty meal that clocks in under 300 calories. Add chicken, tofu, or shrimp for an extra dose of protein