Aim for about 15 to 30 grams of protein in each meal.

Choose 1 to 2 servings of lean protein, such as chicken, fish, low-fat yogurt, low-fat cheese, eggs, fat-free cottage cheese, veggie burger, lean ham, or turkey breast.

Add 1 or 2 servings of vegetables or fruit

Optional: add a serving of a healthy starch, such as peas, sweet potato, acorn squash, or a whole grain, such as oatmeal, whole grain cereal, brown rice, quinoa, or whole wheat pasta.

Choose healthy sources of fat, such as avocados, olive oil, nuts, and seeds.

Limit fatty meats, butter, sugary foods, and refined starches like white bread.