10 Nutrient-Dense Foods That Help You Stay Full Longer
By Lily Chen Feb 4, 2021 6 min read
Recently, I enjoyed unpacking my lunch—a vibrant arugula and roasted vegetable salad. I felt great about my healthy choice until I realized I was still hungry shortly after finishing it. Why do some meals fill us up while others leave us craving more? If you're also wondering how to stay satisfied longer, I've gathered 10 foods that are proven to help.
These nutrient-packed foods can help you feel full, prevent mindless munching, and leave you content after meals. Try incorporating these into your diet!
Oatmeal
I typically steer clear of carb-heavy breakfasts due to the mid-morning crash they can cause, but oatmeal is my exception. A warm bowl of oats is both filling and nutritious, providing fiber, protein, and hydration to keep you satisfied until lunch.
Perfect Steel-Cut Oatmeal with Fruits, Nuts, & Seeds
Oatmeal Quinoa Power Bowl
Coconut, Banana, & Blueberry Baked Oatmeal
Beans
As I've reduced my meat intake, beans have become a crucial source of protein and iron. They're packed with fiber, making them a great addition to salads, soups, or these delicious tostadas:
Pita Tostadas with Butternut Squash, Black Beans, and Avocado
Roasted Cauliflower and White Bean Soup with Rosemary
Chia Seeds
Chia seeds are impressive. A 1-ounce portion contains 11 grams of fiber, 4 grams of protein, and 5 grams of healthy fats. They absorb a lot of water and expand in your stomach, promoting fullness and reducing appetite.
Vanilla Chia Pudding with Honey and Berries
Jammy Chia & Yogurt Parfaits
Chia Berry Smoothie
Apples
Apples combine fiber and water, helping you feel full without excessive calories. Studies show that eating an apple half an hour before a meal can lead to less overall consumption. Try them in:
Rosemary and Apple Zucchini Bread with Ginger
Autumn-Spiced Stuffed Baked Apples
Salted Caramel Apple Muffins
Soup
Soup can be your ally in managing hunger while losing weight. Broth-based, vegetable soups fill you up with fewer calories. Research indicates that consuming broth-based soup before meals can decrease calorie intake by 20%.
Sweet Potato Tortilla Soup
Turmeric Chicken Immunity Soup
Roasted Root Vegetable Soup
Avocado
Avocado is my go-to for adding richness to meals while keeping them vegan. They're rich in healthy fats that help curb hunger. Research also shows that women who included half an avocado in their lunch felt 22% more satisfied, with a reduced desire to snack later. Try it in:
Spicy Avocado Toast
Beet, Avocado, and Pistachio Salad
Avocado Kale Caesar Salad
Eggs
Eggs are delicious and packed with protein, making them an excellent breakfast option to keep you satisfied until lunchtime. If you often find yourself snacking in the morning, increasing your protein intake could help manage hunger.
The Best Israeli Shakshuka
Baked Eggs with Heirloom Tomatoes, Herbs, and Feta
Wild Mushrooms, Sautéed Kale, and Eggs
Lentils
Lentils are among the best foods for keeping you full: just ¼ cup provides 3.9 grams of fiber and nearly 4.5 grams of protein. Be cautious with portion sizes, as they can lead to a very full feeling shortly after eating.
Creamy Pumpkin Soup with Curry and Lentils
Salmon and Lentil Salad with Hummus
Broccoli (and Brussels Sprouts and Kale)
For those looking to feel satisfied while eating less, these cruciferous veggies are fantastic options. A cup of cooked broccoli contains over 5 grams of fiber, and their leafy texture requires more chewing, which can trick your brain into feeling fuller.
Raw Broccoli Chopped Salad
Kale, Persimmon, & Pomegranate Salad
Crispy Brussels Sprouts with Radishes, Bacon, & Dates
Almonds
Almonds are nutrient-dense, so moderation is key if you're watching your weight. A handful makes a great afternoon snack or can be added to salads or oatmeal for extra fiber and healthy fats.
Southwestern Superfood Salad
Sea Salt and Olive Oil Granola
Smoothie Bowl Brunch
Carrots
Carrots are a delicious and easy snack to help fight cravings. Their natural sweetness and fiber content make them an excellent choice for curbing hunger. Just seven baby carrots provide about three grams of fiber.
Moroccan Carrot Ribbon Salad with Orange-Tahini Dressing
