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try stopping at 6 or 7 and pause for 10 minutes to see if you feel full

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doi: 10.1016/j.cmet.2022.08.015

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A Body Mass Index (BMI) of 30 or greater (classified as obesity)

Sunday prep session (60-90 minutes): Hard-boil 12 eggs (protein for the week) Bake 2 lbs chicken breast (slice and portion into containers) Cook a batch of quinoa or brown rice (stores 5 days) Wash and chop vegetables (store in containers with damp paper towels) Portion Greek yogurt into small containers with berries Make overnight oats for Monday-Wednesday Zero-effort meals from prepped ingredients: Sliced chicken + pre-chopped veggies + quinoa + olive oil = 2-minute lunch Two hard-boiled eggs + avocado + toast = 3-minute breakfast Greek yogurt + berries (already portioned) = grab-and-go snack Chicken + broth + frozen vegetables = 10-minute soup The investment of 90 minutes on Sunday saves hours of decision-making and cooking throughout the week