1. Oats
A hearty breakfast choice, oats are high in soluble fiber, which can help keep you full for hours and prevent unnecessary snacking.
2. Eggs
Packed with protein and essential nutrients, eggs can help maintain muscle and keep hunger at bay.
3. Leafy Greens
Spinach, kale, and arugula are low in calories but high in vitamins, minerals, and fiber, allowing you to eat more volume without excess calories.
4. Berries
Blueberries, strawberries, and raspberries are rich in antioxidants and fiber, making them both satisfying and nutritious.
5. Greek Yogurt
This protein-rich dairy product is also a source of probiotics, which support gut health and may help with digestion.
6. Lentils and Beans
These plant-based proteins are full of fiber and can be used in soups, salads, or as a main protein source in meals.
7. Fatty Fish
Salmon, mackerel, and sardines offer omega-3 fatty acids and high-quality protein, which can support overall health.
8. Nuts and Seeds
Almonds, walnuts, chia seeds, and flaxseeds provide healthy fats and protein in small but satisfying portions.
9. Cruciferous Vegetables
Broccoli, cauliflower, and Brussels sprouts are filling, nutrient-packed, and versatile for different recipes.
10. Green Tea
A calorie-free beverage option with antioxidants that can replace sugary drinks and support hydration.
Tips for Success
- Pair protein + fiber at each meal to stay full longer.
- Drink plenty of water throughout the day.
- Use herbs and spices to flavor food instead of excess salt or sugar.
- Focus on consistency over quick fixes.
