I work 50ish hours/week doing sales/merch, the vast majority of which I'm throwing freight, downstacking pallets, and doing other physical labor. About 10hr shifts, 10-12 miles on FitBit average (min 8.5, max 17).

I'm having trouble with eating better because I need bursts of energy to burn to keep me going. So I mostly live off carbs (Honey Nut Cheerios, breads, etc.), snacks (chips, candies), soda, and Gatorade.

I have lost a lot of weight but I'm having trouble getting the last 10 lbs to my goal. Plus, of course, the things I am usually eating are unhealthy. I probably could just lose the weight by eating less, but then I don't have the energy to keep up productivity. And salads aren't gonna cut it while on the job. Although, days off/after work that's definitely fine.

What kinds of things would you suggest eating/drinking to stay full, have energy, and maintain a healthy weight?