Lean Protein

Include lean protein in every meal to help keep late-night munchies at bay. Research shows it helps keep dieters satisfied and on track.
If you’re trying to cut back on calories and shed weight, getting adequate levels of protein will help you stay full for longer. Researchers at Perdue University found that dieters who derived 25 percent of their calories from lean protein felt more satisfied and had less desire to snack at night.
As a rule of thumb, dedicate one-quarter of your plate to healthful sources like fish, beans or poultry. As for the rest of your plate, give 50 percent of the real estate to veggies and the remaining 25 percent to whole grains such as quinoa or brown rice, or a starchy vegetable like sweet potatoes.