It's really important to me that my clients are full, satisfied, and happy while losing weight. A common question that comes up, is:
What can make food more filling?
Here are some key characteristics:
- It's high in protein
- It has a lot of volume (takes up a lot of space in your stomach)
- It's high in fiber
- It's high in fat
- It's emotionally satisfying
SIDE NOTE: Now you might say, what does emotionally satisfying mean? Here are some examples:
- You always like to have dessert after dinner, and you just don't feel "complete" without it
- You grew up eating rice as part of your main meals, and feel meals aren't "complete" without them
- You always get a treat at the movies, and it just isn't enjoyable without one
These feelings are real and I totally get them. Make some small adjustments, e.g. specifically with portion size, so that you can feel this emotional fullness while still focusing on your weight goals.
Here are some of my favorite FILLING meals - high in protein, volume, fiber, and good fats!
Breakfast: Steel Cut Oats with Almond Butter
I don't personally stay full on most starchy foods, but oatmeal is an exception. It's hearty, full of fiber, and warm and comforting. Add 1-2 Tbsp of almond butter for additional protein and healthy fats to complete the meal (or snack). My other fave topping in cinnamon... add as much as you like!
Lunch: Avocado Toast with egg
Avocados are full of healthy fats, eggs are complete protein sources, and whole grain toast is packed with fiber. Can't get much better than this! One of my favorite work-arounds to finding ripe avocados is to use single-serving packets of guacamole which you can find at most grocery stores.
Dinner: Salmon Salad with Brussel Sprouts
Fish is another powerhouse of good proteins & fats. Salad greens are awesome too - they contain lots of fiber, water, and VOLUME (so you can eat a LOT). When loading up your salad with other veggies, stick with non-starchy ones like Brussels sprouts (pictured here), or tomatoes, carrots, cucumbers, celery, etc. I also always recommend choosing a low-calorie dressing because high calorie dressings, I find, are NOT any more filling that the low-calorie versions - but at least twice as caloric (not worth it!).
Snack/Dessert: Greek Yogurt with Fruit and Nuts
Greek yogurt is one of my go-to snacks - it's high in protein, flavorful, and really helps keep me stay satisfied in between meals.