A 45-year-old office worker reports long sitting times, frequent stress eating at the desk, and limited time for exercise. Which combination of strategies most directly integrates healthy eating, behavior change, and physical activity for her situation?

• A. Skip breakfast to reduce calories, buy fasted-state supplements claiming to suppress appetite, and avoid any workplace movement to conserve energy for evening workouts
• B. Adopt a strict zero-carbohydrate diet, replace all meals with expensive manufacturer-provided shakes to save time, and perform one two-hour gym session on weekends only
• C. Increase weekly jogging to 90 minutes without changing diet or workplace eating habits and rely on willpower to reduce snacking
• D. Implement structured meal planning with nutrient-dense, high-volume foods; schedule three brief activity breaks per workday to increase NEAT; start mindful-eating practices and food journaling to identify stress-related triggers

Answer: (D)