Notes

Design meals to include mostly lean proteins and generous amounts of fresh fruits and vegetables. At least 0.55 grams of protein per pound of body weight per day helps with feelings of satisfaction and prevents the loss of lean muscle. This means a 200-pound person's protein goal is 110 grams daily; that's about 30 grams at each meal and 10 to 15 grams at each of two snacks. For reference, an egg contains 6 grams of protein and 72 calories; a 3-ounce serving of turkey breast contains 25 grams of protein and 125 calories; and a 3-ounce broiled lean ground beef patty contains 22 grams of protein and 155 calories.

Include whole grains, low-fat dairy and unsaturated fats at one or two meals daily too, so you don't miss out on essential nutrients. Abandon processed foods, like fast foods and sweets, and, instead, go for foods with nutrients your body really needs. Examples of quality meals include eggs scrambled with spinach next to a whole-wheat English muffin; oatmeal with berries, walnuts and almond milk; grilled chicken with quinoa and broccoli; broiled tilapia with steamed spinach and brown rice; or lean flank steak over a large salad. Exact serving sizes depend on your personal calorie needs.

Avoid skipping meals to save calories; it only leaves you ravenous later, so you end up bingeing or making less-than-optimal choices.