Struggling with the scale? You’re not alone. It’s a fact: in the United States, more than two-thirds of the adult population was obese or overweight in the year 2015. And the statistics, like the waist measurements of many, just keep growing. One way to combat this matter is to find a way to make easy, healthy, quick meals to keep on track with good eating habits. Here are nine suggestions for quick meals to get you started.

1. Healthy Breakfast Ideas

Here are three ideas for quick, healthy, easy breakfasts.

A. Avocado Toast with Egg. No matter how rushed you are in the morning, there is time for this! You’re off to a great start with the good fiber of the whole grain toast, and the protein-rich egg.

B. Greek Yogurt with Granola. Easiest breakfast in the world! And so satisfying. Low-sugar, calcium, protein and fiber will all get you going.

C. Microwave Quiche. Warm, satisfying and done in the blink of an eye. You could also have a slice of a frittata, too, which also is a good source of protein.

2. Healthy Lunch Ideas

Here are three ideas for quick, healthy, easy lunches.

A. Double Grilled Cheese. Who can resist this? On toasted whole grain bread, with some low-fat cheese, you have a protein and carb feast.

B. Quinoa Salad or Chickpea Spinach Salad. This is a quick way of cleaning out your fridge! Almost any fruit, nut or veggie will complement either of these healthy, satisfying salads.

C. Chicken Caprese Sandwich. Try this next time you have some leftover chicken! Just a piece of flatbread or baguette, a plumb tomato, and some cheese popped in the toaster oven for two minutes will satisfy you for the rest of the day.

3. Healthy Dinner Ideas

Here are three ideas for quick, healthy, easy dinners.

A. Mexican Meatballs, with brown rice for a side dish. These are delicious and so easy to prepare. You can also make also make turkey meatballs, using natural tomato sauce.

B. Sheet-Pan Suppers. Sheet-pan suppers are so easy, since your main elements are all cooked on one sheet. You can make it with pork, or chicken, and add lemon, spices and your choice of fresh vegetables such as carrots, broccoli, or green beans.

C. Steak Fajitas. Sizzling, delicious, fast and nutritious! These can be grilled or cooked in a cast iron skillet. Add your veggies or pair it with a salad.

These nine quick meals are just a few examples of some of the great meals you can make for you and your family. Also, healthy restaurants offer an abundance of nutritious, delicious meals. It is all about awareness, and then implementing what you know to be true. When you realize that a change in habits can pay off with the best possible result: a healthier you!