1.

Fill Half Your Plate with Non-Starchy Vegetables

Vegetables are low in calories but high in volume, fiber, and important vitamins.

They help you feel full without adding excess energy.

Great options include:

• Leafy greens (spinach, romaine, kale)
• Broccoli, cauliflower, and Brussels sprouts
• Zucchini, bell peppers, cucumbers, tomatoes

Tip: Add a drizzle of olive oil or a sprinkle of herbs for extra flavor.

2. Include Lean Protein (About a Quarter of Your Plate)

Protein helps reduce hunger and supports muscle health, especially important during weight loss. Aim for a source of lean protein at each meal. Healthy protein choices:

• Skinless chicken or turkey
• Fish like salmon or tuna
• Tofu, tempeh, or edamame
• Eggs or egg whites
• Low-fat Greek yogurt or cottage cheese
• Legumes (beans, lentils)

3. Add Whole Grains or Fiber-Rich Carbohydrates (Another Quarter)

Whole grains offer fiber, which promotes fullness and supports digestion. Choose minimally processed carbohydrates. Smart carb picks:

• Quinoa, brown rice, or=
• Oats
• Sweet potatoes
• Whole-grain bread or pasta
• Beans and lentils

4. Don’t Forget Healthy Fats (In Small Amounts)

Healthy fats add satiety and flavor to your meals. Just a small amount goes a long way. Examples:

• Avocado slices
• A handful of nuts or seeds
• Olive oil or flaxseed oil for dressings
• Nut butters (in moderation)

5. Hydration and Portion Awareness Matter Too

Pair your meal with water, herbal tea, or other low-calorie beverages. Eating slowly and paying attention to portion sizes can also help you recognize when you’re full.

Sample Weight Loss Plate Example:

• ½ plate: Mixed greens, cherry tomatoes, and roasted broccoli
• ¼ plate: Grilled chicken breast
• ¼ plate: Quinoa with chopped herbs and lemon
• Extras: A few avocado slices + olive oil vinaigrette