- A bowl of oatmeal with a handful of berries. Not the instant kind though! And skip the sugar.
- Half an avocado with some olive oil.
10-15 nuts of your choice. Pecans, walnuts or almonds are the best.

Don't go too heavy on the simple carbs and focus on getting enough protein and healthy fat instead. We suggest:

- One large chicken breast, baked, broiled or poached.
- Side of grain such as quinoa, buckwheat or brown rice.
- Light salad with yogurt-based dressing.

- Salmon fillet, cooked with little to no oil. If you must, use olive oil and avoid canola, sunflower, and rapeseed.
- Side of fresh vegetables. Make sure your plate is at least 2/3 green.