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I love using roasted broccoli or cauliflower as a main. Then 4 oz of either grilled chicken, steak or fish. Sometimes I do 2 of the small red potatoes too. To keep it interesting, change the seasonings and sauce. I'll switch around from marinara, teriyaki, salsa, lemon juice, balsamic vinegar, mustard. And then I also use roasted garlic in there too.

4oz chicken breast, minced (I do it by hand).
Some bell pepper, tomato, onion, mushroom... Don't need a whole lot, but also minced.
BBQ sauce, gochujang, or maybe teriyaki sauce if I'm not wanting it spicy

Wrap it. Collard green, lettuce, cabbage, kale, doesn't matter.

NOMNOMNOM. ~ A~

What's your calorie budget for such a meal?

For me, for a meal to be filling it has to have at least something starchy and between 5-10 grams of fat. Not having starch leaves me hungry after finishing the meal, and not having fat at all makes me get hungry sooner after a good meal. I also need the meal to be a decent size for it to be filling, so it needs to have vegetables or water. Also, and this is a bit weird, I'm satiated better if the meal is satisfying (foods I like). For some things, the texture also affects my satiety, like stews, thicker soups, porridge-like texture...etc.

Extra fat doesn't do much for me in terms of satiety but it does for taste, so some of my meals have higher fat. Protein is important for health so I make sure I have enough of it throughout the day although some meals may have a little bit less than the typical dieter.

Example things that are filling for me:
- Semolina porridge with milk and a bit of butter
- Chicken and barley soup
- Greek yogurt sandwich with tomatoes and cucumbers on the side
- Tuna salad with white beans and cucumbers
- Pasta bulked up with vegetables
- Stew on rice
- Potatoes and mushrooms with ground beef

kommodevaran wrote: »

You don't have to, you're not supposed to, stay full, just to get enough. It's normal to feel satisfied after a meal, then feel empty, and hungry again before you eat. If you are or have been overweight, you need to relearn how these sensations are supposed to feel, for you, and interpret them correctly.

You can eat whatever you like. A healthy diet is balanced and varied, enough of everything you need every day, and not too much of anything over time, and different fooods through the day and from day to day.

And what if OP (and millions of others) would just like to stay full longer? There's no problem with that--in fact, it helps a lot of people not overeat, and just to feel better overall. Some people have hypoglycemia issues and literally feel sick and eat all the foods when they get too hungry or empty feeling. "Learning to be hungry" doesn't "fix" everyone. Plus, when you're trying to lose weight and eating at a deficit, I think we can all use extra help/tips from others on what is filling. This can actually help people to eat "not too much of anything over time"...

The whole point of OP's question is, what foods are filling so I don't have to eat a ton of food to feel full? A very legit question, and the particular foods you eat can make a difference in satiety.

For me, it pretty much needs to include protein. One of my favorite filling meals that sticks with me for a while is 1-2 scrambled eggs, rolled in a tortilla with some cheese. About 300-350 calories, and filling! Add a piece of fruit, and I'm good for several hours.

Greek yogurt and a banana is a very filling snack!

3-4 ounces of protein, a tiny bit of starch (potatoes. rice etc) and a whole whack of veggies either steamed or roasted. This is the kind of meal that keeps me full the longest.

^^^This

I eat home made turkey tacos to keep me fueled during lunch. But to keep myself from being hungry before that I will eat something hearty for breakfast like egg cups or overnight oats smoothies.