1. Eggs
Eggs are rich in protein and essential nutrients, making them a great choice for breakfast or snacks. Protein helps slow digestion, which keeps you feeling satisfied longer.
2. Oats
Whole oats are packed with soluble fiber, which absorbs water and expands in your stomach. This helps you feel full while providing steady energy throughout the day.
3. Legumes
Beans, lentils, and chickpeas are high in both protein and fiber, creating a powerful combination for satiety. They can be added to soups, salads, or grain bowls.
4. Avocados
The healthy fats in avocados take longer to digest, which can help you feel satisfied. They also pair well with whole-grain toast, salads, or as a creamy dip.
5. Greek Yogurt
This creamy, high-protein dairy product is great for curbing hunger between meals. Choose plain, unsweetened varieties and add fresh fruit for flavor.
6. Nuts
A handful of almonds, walnuts, or cashews provides healthy fats, protein, and fiber. Just be mindful of portions, as nuts are calorie-dense.
7. Lean Proteins
Skinless chicken breast, turkey, fish, and tofu are excellent protein sources that help keep you satisfied without excess calories.
8. Vegetables with High Water Content
Cucumbers, celery, bell peppers, and zucchini help fill you up due to their water and fiber content, without adding many calories.
9. Quinoa
This whole grain is a complete protein, meaning it contains all nine essential amino acids. It’s also rich in fiber, making it a filling base for meals.
