Choose healthy foods that keep you feeling full longer!
When we choose foods for snacks and meals, it’s important to make sure what we choose is rich in fiber and protein so we are able to feel full and satisfied for longer. When we feel hungry, we tend to reach for snacks that aren’t healthy and don’t “last”, especially because we are so on-the-go all the time these days. Eating foods with more fiber and protein is a key to weight loss and weight maintenance. Download my free clean eating snack list to get started with healthy snacking!
All of the foods here are part of a clean eating lifestyle. There are so many weight loss strategies out there – it can be super confusing. After all the diets, fads and quick fixes I have tried, clean eating is the one thing that has lasted. Clean eating is all about eating real foods – foods that are rich in nutrients and that fuel your body for your busy lifestyle. If you’re not sure where to start, you can download the free clean eating shopping list that I put together after four years of living the clean eating lifestyle!
Fiber Facts
Dietary fiber is important for our digestive health and regular bowel movements. Fiber also helps us feel fuller for longer, can improve cholesterol & blood sugar levels. Fiber rich foods can help us lose weight by curbing the appetite, which reduces calorie intake.
Protein Facts
When we replace carbs and fat in our diet with protein, we reduce the hunger hormone and boost several hormones that keep us feeling satisfied. This leads to a major reduction in hunger and is the main reason protein helps us lose weight. Eating a protein rich snack and having enough protein in your main meals can make you eat fewer calories automatically.
Avocados
Avocados are heart smart! One study found that women who eat half an avocado at lunch might experience fewer food cravings later in the day. Avocados can be whipped into a smoothie ore mixed with a citrus for a creamy salad dressing!
Broccoli
Broccoli is a great source of calcium and important cancer fighting compounds. Broccoli has a lot of filling fiber and is only 30 calories per serving. A quick and easy way to get your broccoli is to buy the frozen steam-able bags. Dress it up with a little bit of coconut oil for a bit of sweetness. Broccoli is one of those veggies that can cause us to feel bloated – steam it to make it easier to digest. I was never one to eat much raw broccoli, but this broccoli salad recipe converted me!
Quinoa
Quinoa is a grain that has hearty doses of iron and magnesium, both of which give our bodies energy. A one cup serving of quinoa has 8 grams of protein and 5 grams of fiber. That’s so great for keeping us feeling full for longer. Quinoa can be tricky to cook the first time – don’t give up! Just follow the package directions carefully. I love to cook my quinoa in the Instant Pot. Once you have your quinoa cooked, it’s great in a salad, burger patties, taco meat, baked into muffins and even in a dessert like yogurt parfait!
Greek Yogurt
Protein, protein, protein! Greek yogurt is so satiating, with 17-23 grams of protein per serving. The Greek yogurt I buy is the 0% Fage brand. I use it for everything – in place of mayonnaise and sour cream, as well as just as a treat with some fruit and honey. Some yogurts can be full of hidden sugars, so pay attention to the label. Look for the protein per serving, and also the amount of added sugars before you buy. Eating a high protein yogurt snack as an afternoon snack is a great choice to feel fuller and tide you over to dinner time.
Eggs
Eggs are packed with protein and eating enough protein curbs the appetite. Starting your day with eggs instead of a big giant bagel is better for your weight loss goals for sure. Hard boiled eggs are so easy in the Instant Pot, you can make a nice veggie omelette or a California omelette with Monterey Jack Cheese, avocado and Greek yogurt.
Bananas
Bananas are high in many nutrients and provide a lot of health benefits. They contain lots of fiber, carbs and some essential vitamins and minerals. Calorie for calorie, bananas contain a lot of fiber. One medium banana provides around 12% of your recommended daily fiber intake, with just 105 calories. Be careful – as bananas get more ripe, the sugar content increases. Bananas closer to green will have more fiber – so eat them before they get to turning brown to get the best nutrients for weight loss benefits.
Chia Seeds
Chia seeds aren’t just for chia pets! In one tablespoon of chia seeds, there are 4 grams of fiber!! Add them to your healthy foods to ward off hunger. They’re great in overnight oats and the yogurt parfait – and definitely check out these energy bites!!
There you have it! 7 super foods that you can prepare for snacks and meals to keep you feeling full and satisfied longer. When you feel a craving or a snack attack coming on, choose a fiber and/or protein filled option so you’re able to fuel your body with nutrients rather than empty calories that sabotage your weight loss goals.
Remember to download your free Clean Eating Shopping List to get started!