Produce, especially the veggie variety, is a dieter’s best friend. When people eat veggies with a meal, they consume a full 20 percent fewer calories overall — and still feel satisfied afterward, a study in The American Journal of Clinical Nutrition reveals.

I know that all that chopping and cooking feels like a drag, but it’s easier than you think to work in five cups of the fresh stuff a day.

At breakfast, have a fruit “smush” made with a medley of fresh berries and yogurt (the lean protein fills me up). Then, at lunch, have a great big salad with cucumbers, tomatoes, peppers, peas or whatever your favorite veggies are. Add grilled chicken or another lean protein to hold off afternoon hunger.

Start dinner with a veggie-packed soup, like minestrone, and make a side dish that you love (I’m a big fan of steamed spinach with a little salt). I also love ratatouille (especially in summer), but if you don’t have time for that, heat up some frozen veggies and sprinkle them with Parmesan or lemon juice for an easy, delicious, healthy side. My favorite brand of frozen veggies is from Cascadian Farm.

Or consider making a whole meal out of veggies! Check out these great vegetarian dishes from a recent issue of SELF. I guarantee that the eggplant cannelloni will be a hit at the dinner table tonight.

Then sign up for the Recipe of the Week newsletter for tons more recipes.

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