HOW TO FILL UP AND SLIM DOWN WITH HIGH-QUALITY INGREDIENTS

Breakfast

Smoothie made with cucumber, spinach, pineapple, almond milk; 2 eggs scrambled with smoked salmon, tomato, dill

A protein-rich breakfast improves appetite control and reduces total daily calorie intake.

½ cup old-fashioned oats cooked in ¾ cup milk, topped with roasted apple chunks, cinnamon, chopped walnuts

Lunch

Quickassembly salad: 2 cups butter lettuce, ½ Asian pear, ½ cup fennel, ½ cup shrimp, 1 tbsp. walnuts, 1 tbsp. vinaigrette

The inclusion of protein, healthy fats and produce turns a salad into a complete midday meal.

Quinoa salad: ½ cup quinoa, 1 cup roasted broccoli florets, ½ cup chicken, 2 tbsp. raisins, 1 tbsp. pecans, vinaigrette

Dinner

4-6 oz. roasted wild salmon filet (with a soy-citrus marinade), ½ baked sweet potato, 12 stalks steamed or grilled asparagus

Lean protein, healthy carbs and nutrient-rich veggies will keep your metabolism humming.

6 oz. chicken breast (rubbed with spices), 1½ cups roasted veggies (zucchini, bell pepper, carrots), ½ cup wild rice

Snacks

A.M.: Small handful of trail mix (nuts, seeds, dried fruit) P.M.: ½ cup berries with 1 cup Greek yogurt

A high-protein afternoon yogurt snack improves appetite control and reduces later food intake.

A.M.: Hard-boiled egg, 5 cherry tomatoes P.M.: Carrot sticks dipped in 1 tbsp. red pepper hummus