Protein has a powerful effect on enhancing satiety when it is incorporated into a meal. A well balanced meal with adequate protein should keep you full and satisfied for at least 3 hours. A good range of protein intake to aim for at meals is about 20 grams. Keep in mind you would want to balance this with foods like vegetables, fruits, whole grains, and some healthy fat. The equivalent of 20 grams of protein is about 2 large eggs , 1 cup of Greek yogurt, 8 ounces firm tofu, 1 cup of legumes or 3 ounces of any animal protein. You would only need to eat one of these example foods to get 20 grams of protein! I often see clients eating a salad for lunch with lettuce, vegetables, a little cheese and some salad dressing. Not only does this meal have little protein, but it is simply not enough calories for your peak meal of the day. Add a hard-boiled eggs, some lentils or beans and a tablespoon or two of nuts. You could also add some cooked chicken breast or tuna fish. Protein can also help those who struggle with more food cravings or have fluctuating hormones such as during perimenopause that tend to increase hunger.