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Beans Kidney beans, navy pea beans, lentils, black beans and chickpeas are just a few of the beans that provide 7 to 10 grams of protein for every 4 ounces or 1/4 cup. Prepare chili recipes or lentil soups using beans or grind them into a paste for spreading on whole grain bread or crackers. Baked beans and low fat ham make a protein enriched combination for dinner. better than lishou I also have a road bicycle and know how to swim. Using the above, what are some of your favorite exercises that I can do for balanced fitness on the whole body?.