1. Breakfast: While eggs are a great source of protein and healthy fat to start your day, if you’re a pancake or waffle lover fear not! There are plenty of protein-enriched pancake mixes on our shelves. But, you can also integrate high protein into your mix with ingredients like Greek yogurt and cottage cheese to increase your protein and balance your breakfast.

2. Lunch: If you enjoy sandwiches for lunch, try higher fiber, lower carb wraps and breads to help keep you full and meet your daily fiber goals. Salads are great too, but sometimes you need a change. Instead, make vegetable rich soups and freeze them. You can also grab canned versions that are enriched with more protein to help round out your mid-day meal. Microwaveable veggie blends can also increase your produce consumption.

3. Dinner: Doubling up on veggie side dishes can keep you full for longer and help you manage your portions. You can use zucchini noodles with your pasta dishes, have carrot “fries” with your burgers, or have riced cauliflower with your stir-fry. The recipe can stay the same, but swapping these veggie alternatives gives you more vitamins and nutrients than the starches alone.