Start with high-protein oatmeal topped with peanut butter & banana (300–350 cal).
Snack on a boiled egg and black coffee or green tea (150 cal).
Grilled chicken bowl with brown rice, black beans, salsa, and lettuce (450–500 cal).
Apple slices with 1 tbsp almond butter or Greek yogurt with cinnamon (180–200 cal).
Stir-fried tofu or ground turkey with frozen veggies and cauliflower rice (350–400 cal).
Drink lemon water or a zero-calorie electrolyte drink before meals to control hunger.
Frozen berries with a spoon of whipped cream or a low-calorie protein bar (100–150 cal).