Load up on vegetables like leafy greens, broccoli, cauliflower, bell peppers, and zucchini.
Include lean protein sources to support muscle maintenance and repair. Options include skinless poultry, lean cuts of beef or pork, fish, tofu.
Choose whole grains over refined grains for added fiber and nutrients. Examples include quinoa, brown rice, whole wheat bread, and oats.
While fruits contain natural sugars, they are also rich in vitamins, minerals, and fiber. Opt for whole fruits like berries, apples, oranges.
Include low-fat or fat-free dairy products, such as yogurt or milk, or dairy alternatives like almond or soy milk for calcium and protein.
Incorporate sources of healthy fats, such as avocados, nuts, seeds, and olive oil, in moderation.
Use herbs and spices to add flavor to your meals without extra calories. This can make low-calorie dishes more enjoyable.
Eggs are a good source of protein and essential nutrients. They can be a versatile and filling addition to your meals.
Drink plenty of water throughout the day to stay hydrated. Sometimes, the body can confuse thirst with hunger.
Plan your meals ahead of time to ensure you're meeting your nutritional needs while staying within your calorie goals.