While eating whole foods and watching your calorie intake are important, getting enough lean protein at every single meal can help build muscle and satiate hunger, and it may even rev up your metabolism, said dietitian Tracy Lockwood Beckerman, MS, RD.
For protein, you need about 0.8 to 1.8 grams per pound of bodyweight, 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."