No matter the diet style, aim to center every meal around protein. Simple examples: Breakfast: eggs or Greek yogurt, Lunch: chicken, tuna, tofu, Dinner: lean beef or fish

2 boiled eggs + fruit. Greek yogurt + chia seeds. Protein shake + 1/2 banana. Light, protein-packed, and gentle on digestion

Instead of crackers -> cheese sticks. Instead of chips -> turkey slices. Instead of fruit alone -> fruit + Greek yogurt. Protein = fullness + muscle protection.

Smaller, more frequent meals often sit better than 3 big ones. Try 4-5 mini meals: protein shake, Greek yogurt, boiled eggs, light dinner. Less pressure on your stomach, same nutrition

Shop the perimeter. That’s where protein, produce, and fresh foods live. The middle aisles? Mostly processed fillers. Stick to the outside, fill your cart with basics, win the week.