Getting enough lean protein at every single meal can help build muscle and satiate hunger, and it may even rev up your metabolism, according to registered dietitian Tracy Lockwood Beckerman, MS, RD.
A good rule of thumb is to get 20 to 30 grams of lean protein per meal from sources that are low in saturated fats and processed carbohydrates. Good sources are eggs, tofu, yoghurt, plant-based milks (Ripple offers eight grams per cup!), and nuts and seeds. For quick and easy protein, add protein powder to recipes like smoothies, this low-carb PB smoothie (it offers 30 grams!) or oatmeal like this overnight steel cut oatmeal recipe (it offers over 27 grams!).