1 p.m. Eat a Big Veggie Salad Topped With Grilled Chicken and a Slice of Whole-Grain Bread.
The formula for a get-skinny lunch that will power you through the afternoon (and banish the need for extra munching) is simple: vegetables, whole-grain bread and lean protein (like chicken, fish, tofu or beans). Why does it work? Making veggies the biggest portion of your lunch will give you a satisfying dose of fiber, the stay-full nutrient, while delivering healthy phytochemicals, vitamins and minerals. The whole grains also add fiber and may help bust belly fat, according to a study in the Journal of Nutrition. The lean protein helps keep you feeling full throughout the afternoon--gram for gram, protein will keep you feeling fuller longer compared to carbohydrates and fat.