Eat breakfast within an hour of waking up - a breakfast with an adequate amount of protein such as an egg omelette, or a protein smoothie.
This will power-up your morning and help you make better food choices for the rest of the day.
Protein should also be included at every meal and snack, evenly distributed throughout your day.
Healthy choices are lean poultry, wild-caught fish, eggs, beans and lentils, nuts and seeds and their butters, protein powder, and dairy.
Here is the recipe to my protein-rich breakfast - Quick and Easy Spinach Omelette.