Kinzly suggested focusing on lean protein at every single meal to build muscle and satiate hunger.
For protein, you need about 0.8 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 per meal of lean protein from sources that are low in saturated fats and processed carbohydrates. "This doesn't necessarily mean eat more meat," Kinzly explained. "There are many plant foods that contain protein, including grains, beans, legumes, nuts, and vegetables."