Build your plate around protein, fiber and low-added-sugar foods. 

Add berries, nuts or chia for protein, fiber and crunch. 

Eggs bring protein; vegetables add volume and micronutrients. 

Pair with whole-grain toast or fruit for a quick breakfast. 

Cook oats with milk or yogurt; top with nuts or seeds. 

A plant-based option with vegetables and spices. 

Seafood adds protein and omega-3 fats; keep salt in mind. 

Beans and lentils bring protein plus filling fiber. 

Use a thin spread and add fruit for balance. 

Protein helps, but sleep, movement and portions matter too.