Building your meal the proper way is an important strategy to use to optimize your health, including obtaining or maintaining a healthy weight. What you eat gives you energy but it also impacts your hormones, cravings and general health. This is why I use a simple formula when I'm deciding what to eat!
The first building block is protein. I usually choose this option first because sometimes the protein option will also include my fat for the meal and it will also dictate the co-stars (aka side dishes).
Second I choose what fiber I would like to eat. Raw vegetables are a great source of fiber and have powerful phytonutrients as well. I will also sometimes choose a high fiber whole grain bread like Daves Killer Bread which comes with a good amount of fiber, some fat and protein too.
Next is your source of fat. This could be an oil based salad dressing (preferably avocado or olive oil) to go on your raw vegetables, nuts or nut butter, avocado, eggs, seeds, certain non-dairy milks, unsweetened dark chocolate, etc.
Last but certainly not least you need to make sure you have some sort of plant in your meal, This is often already there but sometimes you can choose your protein, fat and fiber without using a plant. You're supposed to get at least 7 servings of fruits and vegetables in a day- the only way this happens is if you're constantly eating plants.
Now you've built your meal in such a way to promote satiety, nourish your body and prevent overeating by controlling your cravings.