Rice

Rice is a calorie-dense, cost-efficient, and versatile carbohydrate that might encourage gradual weight gain. In addition to several important vitamins and minerals, it also offers a small amount of extra protein and fiber.

Brown rice that has been cooked has 216 calories, 5 grams of protein, and 3.5 grams of fiber per cup (195 grams). Additionally, it's a good source of niacin, magnesium, phosphorus, selenium, manganese, and selenium. For a quick dinner on the go, combine rice with a serving of protein. Additionally, rice can be prepared in advance and stored in the fridge for several days of use. While opinions on how long rice may be stored without spoiling vary, suggestions range from a few days to a week.