I'm looking for foods that make you feel full and satisfied but don't have a lot of calories.
I have found tomato soup works very well for me. one bowl is 100 calories and feels like a lot, lot more. It feels like I've eaten a whole meal. Watermelon works too but it's harder to find this time of year.
Fish & seafood (including canned), eggs (done any way you like), steel cut oats, salad (especially leafy greens), kim chi, steamed broccoli and cauliflower, crab cakes (home made without the breadcrumbs and mayo), dried fruits (especially figs and Turkish apricots), flaxseed or almond milk.
I've been adding two tablespoons of ground chia to a bowl of strawberries and low sugar yogurt first thing in the morning and it seems to keep me satisfied for a long time.
Full fat plain Greek yogurt with a bit of raw honey. Used to eat cereal for breakfast and be hungry 30 minutes after. The yogurt keeps me going until lunch!
Iogurt is the best snack ever. It helps my body work every day (you know what i mean) and it really satiates me. I also love nuts, green salads, strawberries and cottage cheese.
Last edited by Marina Brasil; 10-11-2014 at 09:44 AM.
Whey protein shakes for breakfast kept me on track to lose weight.They held me till lunch and often filled the gap when hungry.I am in maintenance now and not using them as often,but when in a hurry in the morning a shake with whey protein and coconut milk keeps me from snacking.
Chia seeds. I make chia protein puddings for breakfast and they really help to keep me full. Raw spinach, fruit slices with PB2+protein powder mix, avocado, eggs. In general high protein, high fiber foods, with fats mixed in are my magic combo for staying full.
I find that starting a meal with fresh veggies (e.g. red pepper strips, grape tomatoes) or low-sugar fruit (e.g. melon), then switching to the higher calorie, usually cooked, foods is a good way to feel full and satisfied.
One thing that has been helping me is having a satisfying breakfast. For the past couple months, I've been doing a swiss muesli that I buy from Wegman's. I've started adding shelled hemp seeds to it as well and use either unsweetened almond or soy milk in it.
Other than that, one of my favorite snacks is a piece of toast with hummus and tomato slices.
Eggs- 70 calories each or 50 calories for 3 whites and a great source of protein and vitamins and minerals. I eat an egg every day and my cholesterol has dropped. Add some chopped veggies and a 1/2 oz cheese and you have a satisfying omelet for less than 200 calories, even if you have the egg and all three whites.
Greek yogurt- 65 calories and 0 fat for a 1/2 cup of plain, fat free. Add splenda, no sugar added fruit spread ( 1 Tbsp 35 calories ) and 1/2 oz walnuts 95 cal for 195 calories total that WILL fill you up and tastes like dessert.
Veggies and hummus 3 oz baby carrots and 2 T hummus are less than 100 calories and a bunch of fiber. Really address the chips and dips craving.
Tuna salad Two 5 oz cans plus 1/2 cup chopped onions and celery, 4 T full fat mayo, 2 T relish. Makes 4 servings at 170 calories per serving. And that's definitely NOT skimping on the mayo. You could go lighter.
Broth based soups 1 cup of chicken broth is only 10 calories per cup. It's easy to make a meatless broth based soup for less than 100 cal per serving.
Salads Though it is easy to unwittingly turn a salad into a calorie bomb, it's also easy to fill your plate with 2-4 cups worth of food for less than 200 calories if you choose more veggies than "toppings "
Whey protein shakes for breakfast kept me on track to lose weight.They held me till lunch and often filled the gap when hungry.I am in maintenance now and not using them as often,but when in a hurry in the morning a shake with whey protein and coconut milk keeps me from snacking.
Hi. I also like whey protein. I put it in the blender with ice cubes, stevia, lemon juice and water. I blend and then freeze in bowls. Then I get to have delicious frozen treats. The texture is not ideal. i basically scrape it to eat. But it takes a long time to eat and is a healthy treat. I bet coconut milk might make it an even better textture. I also do add in a Tbs of tart cherry concentrate. i think there are about 35 calories a T of the kind I buy. Its supposed to have health benefits. But it tastes great.
Sauteed spinach. A little bit of olive oil, several CUPS of fresh spinach, and a dash of salt. Delicious, filling, and very low calorie. I usually have this as part of my lunch every day.
What is your killer food for weight loss?
