Great options:
- vegetables
- potatoes (very satiating)
- lean protein
- soups/stews
Simple plate rule:
- 1/2 veggies
- 1/4 protein
- 1/4 carbs or fat
Common mistakes:
- “healthy” isn’t always low-calorie (oil, nuts, cheese)
- too little protein
Tip:
Start with 1–2 volume-based meals per day.
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