Oats: Rich in soluble fiber, oats slow down digestion and prolong the feeling of fullness. Starting your day with a bowl of oatmeal can keep you satisfied until lunch.
Greek Yogurt: High in protein and rich in texture, Greek yogurt is more filling than regular yogurt. It's a great option for a snack or part of a breakfast bowl.
Legumes: Beans, lentils, chickpeas, and other legumes are high in protein and fiber, both of which are key to feeling satiated. They can be added to salads, soups, and stews for a filling meal.
Nuts: Almonds, walnuts, and pistachios are nutrient-dense snacks that provide healthy fats, protein, and fiber. A small handful can stave off hunger for hours.
Avocado: High in fiber and healthy monounsaturated fats, avocados slow digestion and help keep hunger at bay. They can be added to salads or spread on whole grain toast.
Quinoa: This grain is actually a complete protein, meaning it contains all nine essential amino acids. It's also high in fiber, making it a very filling food choice.
Eggs: Eggs are a great source of high-quality protein, which is known for its satiating properties. They can be enjoyed in many ways, making them a versatile choice at any meal.
Chia Seeds: When added to liquids, chia seeds expand and form a gel-like substance, which can help you feel full. They're great in smoothies, puddings, or as a topping for yogurt.
Apples: High in fiber and water, apples take a while to eat and digest, making them a satisfying snack. The pectin in apples also helps control blood sugar levels, preventing spikes and crashes that can lead to hunger.
Sweet Potatoes: Rich in complex carbohydrates and fiber, sweet potatoes help provide a steady release of energy. They can be a satisfying part of meals and help curb hunger pangs.