Monkey, great question!
Veggies really are the key here...they keep you full and make you feel satisfied. I know I would have hated hearing that when I started SBD, as I hated veggies! But I've made myself learn to love them and now some have almost become comfort food! (can you believe that???
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I try to have veggies with every main meal, then with one snack, if possible. Think of sneaky ways to get more in...you'll find more in the thread I stickied in the FAQ about veggies...might be the one Marianna means, but it might be that she means the Emergency Phase 1 guide, in which case the veggie one is different. Let me know if you have trouble finding it and I'll post a link.