Healthy food

Whole eggs and egg whites

Lean cuts

90% lean or higher

Like salmon, cod, tilapia, or tuna

For plant-based options

Unsweetened, high-protein

Steel-cut or rolled

Whole wheat or chickpea/lentil-based

Like lentils, chickpeas, or black beans

Bananas, apples, berries, etc

Almonds, walnuts, cashews

Natural, no added sugar)

Like salmon or mackerel

Spinach, kale, arugula

Great for snacks or salads

Low-calorie, versatile

Pairs with veggies or rice cakes

For cravings, opt for 70%+ cocoa

Mustard, hot sauce, sugar-free ketchup

Include a source of protein in every meal

• 50% Vegetables: Non-starchy veggies like spinach, broccoli, zucchini, etc. • 25% Protein: Chicken, fish, eggs, beans, etc. • 25% Carbs: Rice, potatoes, oats, etc.

• Protein: Palm-sized portion (e.g., chicken or fish). • Carbs: Fist-sized portion (e.g., rice or sweet potatoes). • Veggies: Two handfuls. • Fats: Thumb-sized portion (e.g., olive oil, avocado, or nuts).

• Eat slowly and stop when you feel about 80% full. • Avoid eating out of boredom - stay in tune with hunger cues.

Stick to whole, minimally processed foods like vegetables, fruits lean proteins, and whole grains. These are naturally more nutrient dense and harder to overeat.