Building lean muscle is an essential part of slimming down. Besides giving you that strong and sexy look, muscle also helps keep your metabolism revved so you burn more fat. Focus your meals around lean sources of protein—foods that are packed with it but don’t have a lot of saturated fat. That means eggs, fish, chicken, turkey, and even some lean red meats. In particular, fish rich in omega-3 fatty acids, such as tuna, salmon, and mackerel, tend to be the best choices cited by nutrition experts.
Try to fit protein into the first meal of your day (hello, eggs!). A 2013 study found that while having breakfast changed hormonal signals that control appetite, only a high-protein breakfast led to changes in signals that led to reductions in nighttime snacking.