Join the 30-30-30 Club
As in 30 grams of protein at every meal. A pork chop, a salmon fillet, or 1½ cups of cottage cheese has at least that much. Protein not only helps you build and maintain muscle but also keeps your appetite in check. People who eat high-protein meals feel fuller for longer than those who eat low-protein meals, according to a new Purdue Uni review. So if you stock up on protein at mealtime, you’re less likely to tear open a 300-calorie snack bar later in the day. Here’s an easy trick for visualising 30 grams: If the serving of meat or seafood in question is slightly larger than the palm of your hand, you’ll likely hit that crucial 30 grams when you chow down.