Focus on lean protein and veggies at every single meal. The protein builds muscle and satiates hunger, and the veggies add volume to meals without tons of calories and also offer fibre to keep you full longer.
For protein, you need about .8 to 1.8 gram per pound of body weight, depending on how active you are. A good rule of thumb is to aim for 20 to 30 grams of protein per meal such as salmon, skinless chicken, tofu, plant-based protein powder, or eggs.
For veggies, greens like kale and spinach, broccoli, cauliflower, peppers, mushrooms, and courgette are delicious, healthy choices. Limiting the sugar and processed carbs and prioritizing your nutrition with a focus on protein and veggies is essential.