What foods keep you full AND under your cal limit?

PinkPixiexox

For me, it's porridge pots (Oatmeal in the US?)
These are around 187 cals per pot - you just add hot water and a little sweetener if necessary and this keeps me full for a good couple of hours!

crb426

For lunch lately I've been doing a cup of rice in a cup (or two) of chicken broth. Adding some pieces of chicken or turkey will add some more protein, but it has been very filling and low cal. I usually accompany it with an apple or granola bar, but on its own it's very filling.

Dreysander

My breakfast every morning is really filling.

1 x oat revolution original steel cut oats and flax pouch made with water

With

1/2 a scoop of chocolate protein powder
1 tablespoon of peanut butter
100g banana

or

1 scoop of vanilla protein powder
1 tablespoon of smuckers sugar free strawberry preserves
100g strawberries

I had the strawberry one this morning. So good. To get the protein powder into it, mix it in the bowl with just a touch of water (enough to make it into a paste) then add your cooked oatmeal to it.

Sued0nim

I have a psychological issue with soup

no matter how large, chunky, filling it appears I will never ever feel sated

and my soups are more like stews nowadays

Matt71Fleming

Bagels with sliced boiled eggs.Fills me at lunchtime until dinner time.

avskk

I'm a volume eater and I need a decent amount of protein to feel satiated. I tend to pre-log my meals days or even weeks in advance to be sure I'm getting the right balance. You can see a contrast in my diary; I pre-logged all of last week but failed to plan for the weekend, and the end result is that I was way over my calories and not making healthy choices every day this weekend.

It's a lot easier to make filling, low-calorie choices when you have the time to think about it and plan it thoroughly. Making decisions on the fly, particularly if you're already in the face of temptation, is much harder.

SuzieQzie123

avskk wrote: »

I'm a volume eater and I need a decent amount of protein to feel satiated. I tend to pre-log my meals days or even weeks in advance to be sure I'm getting the right balance. You can see a contrast in my diary; I pre-logged all of last week but failed to plan for the weekend, and the end result is that I was way over my calories and not making healthy choices every day this weekend.

It's a lot easier to make filling, low-calorie choices when you have the time to think about it and plan it thoroughly. Making decisions on the fly, particularly if you're already in the face of temptation, is much harder.

I always try to plan it out as well to avoid any pitfalls. My big problem is take out...I know how to make healthier choices but there just aren't any. Greek take out is usually my go to because you can get protein and veg.

Obrytbar

Oatmeal, quinoa, yogurt, eggs, nuts (almonds are a god send for snacking), whole wheat/spirulina pasta, zucchini, bell peppers, citrus fruits I am vegetarian so I try to get my protein from grains, spinach, chia seeds and cheeses (usually low fat mozzarella or feta!)

Rdsgoal16

Carrots, I have at work and home right in front of fridge, a few of those and a glass of water. in 20 minutes if I haven't forgot about hunger I hit em again.

Eragwyn

I find that I want to eat what my doctor has specifically told me NOT to eat. (Thanks Doc!)
He said to drop rice, noodles, bread, potatoes and pasta. Basically everything processed or white foods I've used in the past to get that "full" feeling.
I'm definitely following this post for ideas!!

Francl27

rabbitjb wrote: »

For me it's a mix of all three macros

So my egg whites with mushroom, spinach and cheese breakfast doesn't keep me satisfied unless it's on toast with a big of steaming coffee. Coffee is a macro isn't it?

My stews need 100g basmati rice to have the satisfying effect.

Same here. But it changes depending on my cycle too. Something that will keep me full for hours a week after my period will fill me up for 1 hour the week before my period. So it's tricky. I'm almost at my 3rd year on MFP and I still get surprised every month by what actually keeps me full (or not).

The only thing that won't keep me full on a 'normal' day though is typically cookies or crackers or bread, but if I have something else with them, it's fine (I just try to limit myself to 200 calories of those in a day).

allaboutthefood

Avocado, eggs, tuna are the three foods that keep me the fullest the longest

Runagain_4

Tblackdogs wrote: »

There are some foods that especially keep me full but what works best for me is planning ahead. Doesn't mean I pre-log but I do plan out my day. On the days I work early I just eat a little in the morning but I have a really big lunch. That easily gets me through to dinner. Then most days I try to have dinner be the last food I eat. After that I just drink tea! As for the specific foods I'd say, eggs, high fiber bread with peanut butter, a hunk of cheese etc.

Pre-planning and pre-preparing meals does it for me too. For the last 4 months I've been sticking to pretty much the same meals every day (salad with tuna, veg and balsamic glaze/evoo for lunch; Moroccan eggs or oatmeal with banana & nut butter for breakfast; fish or chicken breast with loads of veg for dinner; rarely snacks). Fish is a rotation of salmon, tuna steak, white fish and shrimp. I don't like to say I've eliminated rice and pasta, but the reality is I don't cook them anymore because I can't stop myself from eating mounds. And the funny thing is I've stopped being hungry all the time and thinking about food all the time.

WendyLaubach

Fiber definitely. Making sure there are 3 veggies for every meat serving on the plate, beans even better. If hunger is really distracting me an hour or so before it's really time for the next meal, my standard go-to in an emergency is V8 (especially with fiber added). For 70 calories, it's likely to remove hunger for quite a while and even make me less inclined to eat such a big meal when it's time. Also great, naturally, for staying regular. My doctor, and some researchers, claim it reduces cholesterol as well.

lml852014

eggs, PB, cottage cheese, almonds, quest protein bars

flaminica

Any soup is filling. Anything high fibre.

stealthq

jemhh wrote: »

PeachyCarol wrote: »

I'm not so sure any more. I seem to need a combination of protein and carbs. Fat in just the minimal amount necessary for health. That's these days. It used to be different, so it might change again.

The exception to this is popcorn. A bowl of that will keep me full for a long time.

Your first paragraph sounds so familiar. Every time I think I've figured myself out, I go and change again

Me, too.

I wonder if part of what happens is that we find something that works, but part of it working is mental. I know my brain needs to be satisfied just as much as my stomach. Then we do whatever works more frequently, start getting bored, and that thing doesn't work so well any more. I do know that if I revisit old tricks after dropping them for a while they seem to work again.

Anywho, right now, I'm enjoying grits (coarse ground cornmeal, actually) cooked in water with a little butter and eggs. The eggs really should be poached, but I overcooked them while I was running around this morning. Ah, well. 1/2 c. cornmeal, 2 cups water, 1/2 tbsp butter, add 2 eggs = 410 cals. Should last me most of the day.

Also, brothy soups work for me as long as it's cold out.

kshama2001

SuzieQzie123 wrote: »

Am I the only one that does not find nits or seeds filling at all!! For the calories in a few nuts, I don't find that it keeps me feeling full at all.

An ounce of nuts is satisfying to me only if I also pair it with a few ounces of apple. Seems like I need that volume as well.

Alidecker

My problem time is in the morning, between breakfast and lunch. For the last couple of weeks I have been eating deli turkey, some cheese and a couple of crackers. Not the traditional breakfast food, more lunch, but it is controlling my appetite much better.

ReeseG4350

Raw veggies! Great source of fiber and protein and... I like them! Broccoli and Cauliflower flowerets, baby/mini carrots, strips of fresh bell peppers. And then wash it down with a large cup of coffee/tea/water/etc.

toe1226

I like to put a slice or two of coldcut turkey on a big salad, or even like pastrami sometimes...shirataki noodles are my new faaavorite thing...MISO paste- if you have miso paste in the house you can ALWAYS make a soup and bulk things out...I like to eat for quantity. Oatmeal is great, too.

ericGold15

For volume, foods with lots of water and fibre. For me that is soups and raw vegetables.
I suspect that protein is an appetite suppressant.

The best suppressant of all is being active so I don't think about food.
If I'm angry or emotionally "stressed" I find it very difficult to not binge on candy.

juggernaut1974

rabbitjb wrote: »

For me it's a mix of all three macros

So my egg whites with mushroom, spinach and cheese breakfast doesn't keep me satisfied unless it's on toast with a big of steaming coffee. Coffee is a macro isn't it?

My stews need 100g basmati rice to have the satisfying effect.

Yep, this was going to be my response too (especially the coffee macro).

I find I'm able to do best when I have a nice balance of all three. I also (personally) find that to generally be the tastiest.

lingo10

Fiberous foods that has a good amount of protein, low glycemic sometimes.

Veggies that are water dense are great.
Sandwiches and wraps using only whole wheat or that arnold double protein bread, 15 grains. All so yummy and filling.

Soup with veggies in it are good.

In terms of snacks, can make your own trail mix with good and delicious things in little tiny sandwich baggies and of course water!

And remember dont eat to just eat, when you have something take more bites and truly enjoy it be in the moment

wendymoira

Soup (broth- or veggie-based), big stir-fries of vegetables with a little protein, eggs or tuna or other lean protein with veg or fruit. I do love carbs, but they don't keep me full very well.

riceflourde

carrots in between meals