Chicken breast, turkey, salmon, tuna, tofu, eggs Why: Protein-rich foods help keep you full for longer and support muscle health, which is important for metabolism.
2.
High-Fiber Vegetables
Spinach, kale, broccoli, cauliflower, zucchini, bell peppers Why: Packed with vitamins and fiber, vegetables add bulk to meals without adding many calories.
3.
Fruits for Natural Sweetness
Berries, apples, pears, oranges, grapefruit Why: Fruits satisfy a sweet tooth while delivering antioxidants and fiber to help with satiety.
4. Whole Grains
Brown rice, oats, quinoa, barley, whole-wheat bread Why: Whole grains provide slow-digesting carbs that keep your energy steady throughout the day.
5. Healthy Fats
Avocados, chia seeds, flaxseeds, almonds, walnuts, olive oil Why: Healthy fats are essential for brain health and also make meals more filling.
6. Dairy & Alternatives
Greek yogurt, cottage cheese, unsweetened almond milk, soy milk Why: These are good sources of protein and calcium, with low sugar options available.
7. Legumes & Plant-Based Proteins
Lentils, chickpeas, black beans, edamame Why: High in both protein and fiber, legumes make an excellent base for filling meals.
8. Smart Snacks
Air-popped popcorn, rice cakes, veggie sticks with hummus Why: Having lighter, pre-portioned snacks helps avoid overeating and keeps cravings in check.
