Foods that make you feel full

LyssaRonnell
LyssaRonnell Posts: 182 Member
edited November 26 in Food and Nutrition
What are some foods or meals that help you feel full longer? I am allergic to nuts and fish, so I can't try that.
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Replies

  • DragonHasTheSapphire
    DragonHasTheSapphire Posts: 184 Member
    Full fat dairy, lots of veggies, avocado, meat (such as turkey.), and oats! Shredded wheat and bran also have kept me satisfied because of they rich source of fiber. Beans such as black eye peas and black beans served with brown rice and a source of meat such as pork, chicken, or turkey are my go-tos. Or you can just have the beans with rice and veggies.
  • 0831227
    0831227 Posts: 84 Member
    Chicken breast, spaghetti squash, cauliflower with light italian dressing or melted cottage cheese in a pan, 0 calorie shirataki noodles, slow-cooker spicy cabbage soup with firm tofu and veggies.
  • yweight2020
    yweight2020 Posts: 591 Member
    Protein is number one especially when I'm over hungry I'll make a turkey burger or a chicken sandwich I eat all the other healthy foods as well but nothing fills or sustains me like
  • yweight2020
    yweight2020 Posts: 591 Member
    Protein
  • rhododendron33
    rhododendron33 Posts: 64 Member
    Eggs, rice, chicken, and beans are the best for me.
  • MushroomLadyJR
    MushroomLadyJR Posts: 89 Member
    For me, there is no one food. In general I'm more satisfied if I stick to 3 meals (and a small dessert) and get plenty of fruits and veggies in there. I also avoid snacking between meals, but if I must I choose fruit or a piece of cheese.
  • hannat5017
    hannat5017 Posts: 44 Member
    I'm super active at work and always feel hungry before my next break but this menu has kept me feeling full between breaks
    Fruit/protein smoothie for breakfast. So almond milk, protein powder, and some kind of fruit.
    Protein bar that has at least 10g of protein this is my snack I have found good ones under 200 calories
    Lunch either cafe steamers, smart made meals or little lunch box of turkey, baby carrots, crackers and hard boiled egg
    Dinner whatever I have planned but usually involves some kind of meat.
    This keeps me full all day and fits my 1450 calorie budget with some wiggle room. Usually try and hot 60g of protein each day. Hope this helps somewhat or gives you some ideas.
  • 100_PROOF_
    100_PROOF_ Posts: 1,168 Member
    Rice and beans fill me up.
  • nooshi713
    nooshi713 Posts: 4,877 Member
    Meat, potatoes, eggs do it for me.
  • KM0692
    KM0692 Posts: 178 Member
    Cottage cheese, yogurt, cheese, Mexican food
  • rj0150684
    rj0150684 Posts: 227 Member
    Lentils. Tons of fiber, good amount of protein and especially when I add some heat (hot peppers, hot curry paste, whatever), I feel like I might never eat again.
  • vallary14
    vallary14 Posts: 215 Member
    My breakfast is my favorite and most filling meal. Egg sandwich on Ezekiel bread or English muffin with about 0.5 oz hard cheese like grass fed red cheddar, two turkey sausages and a bit of veganaise. For lunch try adding garbanzo beans and quinoa to a salad.
  • nickssweetheart
    nickssweetheart Posts: 874 Member
    oranges, potatoes, oatmeal, beans and rice, most soups
  • GottaBurnEmAll
    GottaBurnEmAll Posts: 7,722 Member
    This varies, depending on the person, really.

    I like the suggestion for you to keep a food diary and note what works best for *you*.

    I've learned from reading threads over the years that what works to keep someone else feeling full won't necessarily keep *me* feeling full, and that will apply to you as well.
  • tddgirl
    tddgirl Posts: 1 Member
    edited May 2018
    A roll made with oat or wheat bran and then whole wheat flour topped with avocado and two poached eggs :-D I eat this around 08.00 in the morning and this keeps me full until 12.00. This meal contains plenty of protein, fat, and fiber.
  • mytabouly
    mytabouly Posts: 66 Member
    Fat for me. All kinds of fat, but mostly mct oil, coconut oil, bacon, nut butters and fatty cuts of fish like salmon.
  • cianag
    cianag Posts: 29 Member
    My friend says fats, but she is on Keto. I am not. What I do is make sure I eat every 2.5 to 3 hours during the day. I will have a 100 calorie snack so I don't get hungry before the next meal. Try to make sure that 100 calories is balanced between carbs and protein. I think that's why somebody invented peanut butter crackers. :smiley:
  • ShayCarver89
    ShayCarver89 Posts: 239 Member
    Chicken breast, eggs, sausage..it seems to be protein and fatty foods that do it for me. If I eat a bunless burger I'm good for several hours.
  • indiacaitlin
    indiacaitlin Posts: 691 Member
    Greek yogurt is a good one for a snack - always makes me feel full :) and I load up on veggies!
  • Francl27
    Francl27 Posts: 26,371 Member
    Piece of cheese and an apple always does the trick for me.
  • workinonit1956
    workinonit1956 Posts: 1,043 Member
    I think it’s an individual thing. Personally, I find a mix of protein and fiber very helpful.
  • mutantspicy
    mutantspicy Posts: 624 Member
    Black Beans and Squash are really really filling for the low amount of calories you have to eat. Snap peas are another low calorie but filling snack that is easy on the tummy.
  • jbeth30
    jbeth30 Posts: 42 Member
    I make a big gallon of unsweetened tea! In the afternoons I get hungry and for some reason it helps to drink a couple of glasses along with lemon water too.
  • Chunkahlunkah
    Chunkahlunkah Posts: 373 Member
    Yeah, satiety can vary by the individual, so best to note how you react to different foods.

    In general, you’ll often see it said that the holy trinity of satiety are fat, fiber, and protein. That’s definitely the case for me too. I don’t need all 3, but 2 last longer for me than just 1, and all 3 are delicious satisfaction.

    One food that I only recently tried for the first time is brown rice. I know, way late to that. ;) White rice never filled me up, and when I looked at the stats for brown rice, it had only a little more fiber. I didn’t bother trying it for the longest time bc, on paper, it didn’t seem like it would make a noticeable difference. But oh it did! I guess it’s also the additional fat it has. Whatever it is, I’m glad I tried it and learned its effect on me.

    Beans fill me up for a long time especially if paired with meat or fat, so does high-protein dairy (like Greek yogurt), and meat. When I say fills me up for a long time, I’m talking about 6/7 hours. If I have a hamburger for an early lunch (around 11 am), I’m not the least bit hungry again until after 5.

    In the recipe section here, there’s a low calorie protein cheesecake that I find both delicious and filling. I use low fat rather than nonfat ingredients bc those fill me up more and taste better to me.

    A high protein meal (30 g +) for my first meal of the day that also includes some fat is a major appetite suppressant for me. That’s the easiest, most sure-fire way for me to have a low calorie day.

    (I’m very short, not active in my daily life, and don’t have that much to lose. MFP lists my maintenance calories in the 1500’s, so to create a decent deficit even after adding some exercise in the mix, eating in the 1300s works best for me. So I’ve had to really pay attention to what gives my body the most satiety bang for the fewest calorie bucks.)



  • fuzzylop72
    fuzzylop72 Posts: 651 Member
    I'm a volume eater, so high volumes of calorically sparse foods are usually what keeps me satiated. Fats do nothing for me, I can eat thousands of calories of fats, and still be hungry (same holds true for protein).
  • stacief82
    stacief82 Posts: 109 Member
    Fats and protein! My go to breakfast right now is a scrambled egg (in either grapeseed or olive oil) with half and avocado and 2T of salsa. Around 200 calories depending on the size of the avocado and keeps me full until lunch. To be fair, I sit at a desk during the day, so I would probably double the eggs and add some additional veggies if I was working out in the morning.
  • tpspiege
    tpspiege Posts: 32 Member
    Fiber makes you feel full and as a population in general we are way short of where we should be ... having to learn this the hard way personally (some lingering GI issues attributed to not having sufficient fiber in my diet for too many years) the average adult should be consuming 35+grams of fiber (supported by MFP daily targets).

    Metamucil is mixed in with my first glass of wake up water each morning (I prefer the Metamucil free due to my sensitivity with artificial sweetners) and another 2tsp mixed glass before dinner (helps control portion consumption at dinner).

    Then each day I pick a couple fiber sources to incorporate between meals ... oranges, apples, blueberries, raspberries, strawberries, cantelope, watermelon, honeydew, pineapple. Yes they all have sugar, but naturally produced and low calorie when eaten in moderation.

    As I'm tracking via MFP if I find I'm still coming up short with the combination of the above and what's in my actual 'meals' then I toss down a couple FiberWell gummies.

    I'm down over 50lbs in 15months as a slow and steady sustainable change and I genuinely believe this time I can keep things where I want over the long term with no "diet food", but a healthy change to ensuring I consume at least that 35g of fiber. When I'm tracking my fiber I find my calorie levels are also usually in check and I honestly don't have the lingering hunger pains that would cause me to revert back to bad choices in the past.
  • Keran24
    Keran24 Posts: 90 Member
    Protein and fat.
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