Eggs: They’re a great source of hunger-quelling protein (about 6 g per egg), plus a recent study found that women following a low-fat diet who ate 2 eggs for breakfast at least 5 days a week lost 65% more weight and averaged an 83% greater reduction in waist circumference. Not a fan? Low-fat yogurt is a great source of (breakfast-happy) protein.

Almonds: These tasty nuts contain the healthy monounsaturated fatty acids, good-for-you fats that keep your appetite sated for hours. Studies back this up—one found that after 6 months, dieters whose eating plan included almonds lost 63% more weight, lost 50% more body fat, and shrunk their waistlines 55% more than those on a high-carb diet. They’re not exactly calorie free, so watch portions (1 ounce—or 28 nuts—is about 170 calories).

Avocados: How do I love these? In many many ways, but a few slices with a little lime juice is rich, satisfying, and loaded with so many important nutrients, including those healthy monounsaturated fats, plus vitamins and minerals like potassium and folate. No, they’re not calorie free, but a few slices have between 50 and 75 calories and will make any salad or sandwich SO much more satisfying (you can even throw avocado in a smoothie, which is common in Thai food).

Try these other foods that target fat.

Apples: I’m going to resist the urge to write anything about absentee doctors and regular apple consumption, but needless to say, eating one or two of these crunchy, portable fruits really can benefit your waistline: One study found that subjects who ate one apple before every meal lost 40% more weight than those who didn’t. Plus, they’re low in calories—about 65 for one that’s medium-size.

Oatmeal: This is the food weight loss dreams are made of. It contains high amounts of soluble fiber, which slows digestion and keeps you full for hours, and one study found that subjects who ate oatmeal for breakfast every day and also walked an average of 15 to 30 minutes daily lost about 10 pounds in 12 weeks.

Peanut butter: Despite the name, peanuts are actually a legume, not a nut, but they’re still high in those craving-quashing monounsaturated fats, and research has found that dieters who snack on peanuts or peanut butter lose more weight than those who don’t. My advice is to stick with the natural kind because it’s lower in added sugars—and spread some on those apple slices next time you get the 4 pm munchies.

Dustin Robinson had exactly that problem. He was a busy guy, so he hit the drive-thru five times a week. The drive-thru hit back, to the tune of 50 extra pounds that Dustin didn’t need to be carrying. But when he reached 250 pounds, he used Eat This, Not That! and, armed with the information he needed, started talking to the clown–but this time without speaking nonsense.

Concentrating on delicious entrees like the ones you’ll learn about below, he shed more than 10 pounds a month! Now he’s down to 215, and well on his way to his goal of 200 pounds. And he’s still eating at the restaurants he loves—he’s just eating smarter. To help you do the same, here are some of the recommended Eat This! fast-food meals under 500 calories.

Less Than 500 Calories at McDonald’s

Premium Grilled Chicken Classic Sandwich with a Side Salad with Newman’s Own Low Fat Balsamic Vinaigrette, and a Medium Iced Tea

480 calories

Less Than 500 Calories at Pizza Hut

Two Slices Thin ‘N Crispy Pizza (12”) with Quartered Ham & Pineapple, and Medium Diet Coke

360 calories

Less Than 500 Calories at Taco Bell

Two Fresco Soft Beef Tacos with Mexican Rice, and a bottle of water

470 calories

Less Than 500 Calories at Wendy’s

Ultimate Chicken Grill Sandwich with Mandarin Orange Cup and small Nestea Sweetened Iced Tea

500 calories

This is the healthiest sandwich on the menu. Have more grilled, your bird, tacking on an extra 9.5 fat grams. Adding a small citrus fruit cup side is also a great, low-calorie way to add sweetness—and cold-fighting vitamin C—to your meal. Enjoy your meal!