Eggs are a satisfying food because they are high in protein and fat. Two eggs (about 100 grams) provide about 12 grams of protein and 10 grams of fat. However, many other foods can be just as filling and offer additional nutrients.
Tempeh is a plant-based protein made from fermented soybeans.
Ar razzaq / Getty Images
Tempeh is made of fermented soybeans. It is rich in protein and fat. 100 grams of cooked tempeh has about 20 grams of protein and 11 grams of fat. A 2015 study showed that eating high-protein soy foods may improve satiety (feelings of fullness) and reduce appetite.
Fermented foods may also support appetite control. They can feed beneficial gut bacteria, which may help reduce hunger and increase fullness.
Sardines are a good source of protein, healthy fats, and other essential nutrients.
Nitas / Getty Images
Fish, such as sardines, are rich in protein and omega-3 fatty acids. One can of sardines (92 grams) has about 22 grams of protein and 10 grams of fat.
A diet rich in unsaturated fats, such as omega-3 fatty acids, can support satiety. A 2015 study showed that a diet high in unsaturated fats reduced the hunger hormone ghrelin and increased the satiety hormone peptide YY more than foods high in saturated fats.
Lentils, a type of legume, are a plant-based protein high in heart-healthy fiber.
Qwart / Getty Images
Lentils are a plant-based protein source. Also, unlike eggs, lentils are high in fiber. Half a cup of cooked lentils (100 grams) provides about 9 grams of protein and 8 grams of fiber.
High-fiber foods can help reduce hunger and keep you feeling full longer. They slow down digestion, which can help prevent rapid spikes in blood sugar. Stable blood sugar levels can help reduce cravings.
Almonds are a tree nut high in protein, fiber, and healthy fats.
Vladislav Nosick / Getty Images
Almonds make a great snack because they are high in protein, fiber, and healthy fats. One serving of almonds (1 ounce or 28 grams) contains about 6 grams of protein, 14 grams of fat, and over 3 grams of fiber.
A 2015 study showed that eating almonds as a mid-morning snack can help you feel fuller and eat less at later meals.
Here are some ways to make your meals more satisfying and help you feel full longer:
- Add protein to your meals, like eggs, meat, dairy, beans, lentils, nuts, and seeds.
- Include fiber-rich foods, such as vegetables, whole grains, beans, lentils, nuts, and seeds. Fiber slows digestion and helps control blood sugar.
- Add healthy fats from nuts, seeds, avocado, olive oil, or fish. Fat-rich foods slow down digestion and reduce hunger signals.
- Choose whole or minimally processed foods. Highly processed foods often have less fiber and more sugar.
- Avoid distractions such as working at a computer, watching TV, or using your phone while eating. Distractions can reduce feelings of fullness after a meal.
