hemp hearts
Tons of nutrients and healthy fats, makes other things like parfaits or cereal more satiating
coconut milk
Good source of various minerals and electrolytes and healthy fats. Somewhat satiating drink since it has about 50 calories a glass from fat content
nutritional yeast
Mega-dose levels of the B vitamins and good as a thickener and cheese substitute. Great with eggs
Honestly just eat vegetables and keep your ultraprocessed foods to a minimum.
Milk and eggs are pretty good, as they literally have all that a growing body needs. But since I assume you are not a baby posting on social media (never can tell in this “modern” world) you need more than just milk and eggs.
Eat fermented foods, kimchi, sauerkraut or kombucha etc…great for gut health
I do like some nutritional yeast though. It is really tasty.