Oatmeal: Oatmeal is high in fiber and complex carbohydrates, which digest slowly and help keep you feeling full. Choose steel-cut oats or old-fashioned oats.
Legumes: Beans, lentils, and chickpeas are rich in fiber and protein, both of which contribute to feelings of fullness. Incorporate them into soups, salads, stir-fries.
Avocado: Avocado is high in healthy fats and fiber, which help slow digestion and keep hunger at bay. Add sliced avocado to toast, salads, sandwiches.
Greek Yogurt: Greek yogurt is higher in protein and lower in sugar compared to regular yogurt, making it a more filling option. Enjoy Greek yogurt as a snack or mix.
Nuts and Seeds: Nuts and seeds are rich in healthy fats, protein, and fiber, all of which contribute to feelings of fullness.
Eggs: Eggs are a nutrient-dense food rich in protein and healthy fats, which help keep you feeling full. Enjoy eggs for breakfast, lunch, or dinner as omelets, scrambled eggs.
Chia Seeds: Chia seeds are high in fiber and can absorb up to 10 times their weight in water, forming a gel-like consistency in the stomach that promotes feelings of fullness.
Quinoa: Quinoa is a complete protein source and contains fiber, both of which contribute to feelings of fullness. Use quinoa as a base for salads, stir-fries.
Sweet Potatoes: Sweet potatoes are high in fiber and complex carbohydrates, which digest slowly and help regulate blood sugar levels, keeping you feeling full for longer.
Apples: Apples are high in fiber and water content, both of which contribute to feelings of fullness. Enjoy apples as a snack on their own or pair them with nut.