I like to eat one of the low calorie yogurts with 1 /2 cup of kashi crunch cereal. It's very crunchy and takes a longtime to eat it.
2/4/13 11:51 A
I like using protein powder mixed with water as a milk substitute. I use it with fiber one cereal and flax seeds for breakfast or a snack. That way I get the protein, carbs and fat that everyone has mentioned keeps you feeling full.
Fitness Minutes: (32,164)
1,185 2/4/13 8:45 A
I make a veggie soup -tomatoes celery onion green beans red peppers that I find very filling and eat it for lunch and before dinner
2/3/13 9:37 P
I make tuna salad with tuna and then a bunch of veggies chopped very fine: celery, carrots, water chestnuts, dill pickles, 2% greek yogurt, a little regular mayo. The veggies bulk out your portion so you can eat more with far fewer calories. I plop the tuna salad on lettuce, add some grape tomatoes (and sometimes a hardboiled egg). The combo is very tasty and filling.
Protein definitely will help you feel fuller. I also red that soup works to keep you feeling full longer, if you make your own you can choose healthy ingredients. I am planning to make some with zucchini and maybe some bean soups.
Fitness Minutes: (10,248)
196 2/3/13 7:15 P
A rice cake w/ 1 TBsp. Almond Butter or P.Butter never fails me. 158 Calories. Also, I find An Omelette - 1 whole egg , 2, 3 extra whites, onions, mushrooms = 125 Cal. (+ either salsa 3 TBsp. 30Cal. OR/ 1 TBsp. Unswt. Jam. 40 Cal). This, when I start my day or for dinner cuts my cravings right away.
Veggies and a low calorie dip!!!! Yum...Apples also fill me up in between my meals...Thanks for all the super ideas!
Fitness Minutes: (389)
67 2/3/13 12:21 P
Make a quick Soup using 2 oz ground turkey (60), 1/3 c pinto beans (75), 1 cup diced tomatoes (50), and 1 c FF broth (10) Season to taste with taco seasoning, cumin, cilantro,etc. Makes a huge serving of soup for 200 cals!
To make a different soup with FF broth, add whatever ingredients you want to total 200 calories. e.g. curry cauliflour with dices chicken or ground turkey; Vegetarian vegetable; use your imagination and your favorite foods.
2/3/13 11:22 A
I'm about to try those "cauliflower poppers" from the Superbowl snacks article. Has anyone tried them? Are they any good?
Oh n I'll let everyone know what IF THEY ARE good!!
Fitness Minutes: (30,972)
65 2/3/13 11:02 A
I bake a sweet potato in the microwave and have it with some Smart Balance margarine and plain greek yogurt. It's not super low-cal, but nutritious. When I'm hungry, something warm makes my tummy feel better.
Fitness Minutes: (21,534)
2/3/13 10:13 A
A large gala apple and 2 TBSP chunky/crunchy peanut butter spread on slices. Sweet, salty, crunchy, and filling.
Hard boiled eggs or string cheese, loaded with protein and keeps you full and low cal.
Fitness Minutes: (4,610)
2/3/13 9:04 A
the more protein i eat the fuller i feel and i stay full longer. one of my favorite meals is a black bean & brown rice bowl. i usually add salsa, some seasonings and a spoonfull of plain greek yogurt on top, it keeps me full for hours.
Fitness Minutes: (45)
2/3/13 8:24 A
I have the same problem...
And I need something hot, something savory and something that feels "meaty/fatty/buttery" to make me feel satisfied.
This is my go-to meal when I am fighting an urge to binge. I make it ahead of time in big batches, and freeze it in individual portions...and I sometimes eat 2 portions cause it's so good and so satisfying. You won't believe it when I tell you what it is...but everybody, try it.
I call it Buttery Chicken and Turnips. I stirfry some boneless chicken thighs in real butter, then add onions until slightly browned, then add tons of chopped turnips and simmer until tender. Add chicken stock/broth as needed to keep moist but not soupy. This is the key. It's seasoned with Tony Chachere's Cajun Seasoning. Then I serve it over brown basmati rice, or just eat it in a bowl with no rice if I'm watching my carbs. Turnips turn sweet when cooked, but the seasoning is savory. And you don't use much chicken (it's mostly for flavoring). You could even use chicken stock instead of chicken. It's so good for you, you theoretically could eat as much of it as you want. Turnips have a high glycemic index but it's misleading because they have a ridiculously low glycemic load (which is the important part).
And if you know you can't stomach turnips, you can make the same dish with carrots and it will be equally filling, but carrots have a slightly higher but still low glycemic load if you're watching your sugars.
I'm about to add it to my cookbook, Superfood Meltdown. Most of my recipes are made with superfoods so they're nutritionally dense and I find that helps with feeling satiated. Check out my split pea soup (low cal and filling) and be on the lookout for the turnip recipe. recipes.sparkpeople.com/cookbooks.asp?cook book=702525
I used to try and hoard my calories for the evening so that I could "snack" while watching TV. What I found out was that no amount of veggies or low cal soups were going to fill me up. I just recently learned to eat more for breakfast, and more for lunch with a lighter dinner. I don't get as hungry this way. I pre-plan my snacks and meals so there is no real hunger, but rather boredom or stress eating that makes me want to grab something "bad". For those time I "bake and apple" in the microwave for something sweet.
Edited by: MAKAME at: 2/3/2013 (09:00)
Fitness Minutes: (30)
2/3/13 2:47 A
I freeze slices of ripe banana. Then when I get a sweet craving in the evening I have a couple of slices. The texture in your mouth is like ice cream. it usually kills the craving. Maybe not filling but the effect is psychological. For filling foods I would recommend soups made with lentils, chickpeas and lots of veggies, plus some interesting spices. You hardly need to add any fat and the soup is high in fibre and takes a long time to eat - so you really know you have eaten something.
for several years my lunch at work was 1 cucumber peeled and sliced (the amount of wax on the average cucumber makes the peel just nasty), 2/5 of a pound of grape tomatoes, 1 ounce cashues, and tea. somedays i was so full after that, i didn't eat again.
Fitness Minutes: (1,860)
2/3/13 12:08 A
Lots of good recommendations. I may have to make a running list to keep on hand. I made some bad food choices today and killed my cals, carbs and fat intake goals. Killed as in, I murdered the poor things and still felt hungry for it.
I've got to plan better for days when I've got sick kiddos and just grab what I can in between cleaning and caring for them.
So many of these ideas would have been great to have earlier in the day. So happy I came across this thread. Now I can prepare a bit better for tomorrow.
This never fails me: about 2-3 cups of salad greens, 3 oz of sliced chicken breast, 1 Tbsp. dried cranberries, 2 Tbsp. kidney beans, and whatever other vegetables you want. Add a few tablespoons of low-fat dressing (not non-fat!) and you have a delicious meal that will fuel you for hours. I add an orange, an apple, or some other piece of fruit for dessert -- yummy.
I recently veered off this at lunch and had a bowl of cafeteria clam chowder and crackers instead. The sodium afterwards made my heart pound and I felt sleepy and irritable. It really makes a difference in how you feel if you eat real "fuel" food, vs. salty carbohydrates.
Edited by: CALLMECARRIE at: 2/2/2013 (21:09)
Fitness Minutes: (57,851)
2/2/13 5:40 P
I agree. Protein and fat are the key for me to feeling full. It doesn't mean you need to go overboard, but don't leave them out. Sweets have the opposite effect, they call for more sweets.
Fitness Minutes: (1,753)
13 2/2/13 4:14 P
I always drink a full glass of water before every meal or snack. That always makes me feel fuller faster. But I agree with what lot's of people are saying--to make yourself feel fuller in the long run, adding protein will do the trick.
for on the go or at the office I like TJ's "just a handful" packets of nuts, kashi go lean bars, cheese sticks with an apple and/or crackers, hummus with veggie, almond butter on WW or WG toast.
2/2/13 1:50 P
I really enjoy vanilla Greek yogurt with 1/4 c of Fiber One added in. Good stuff and about 140 calories. Then I add a small handful of nuts.
Apples and a bit of peanut butter. Bananas and peanut butter. Raisins and nuts. Protein bar. A bowl of Fiber One Cereal with skim milk. A bowl of oatmeal with 1/2 c frozen blueberries, or a handful of raisins and a bit of cinnamon.
A protein shake. String cheese with a handful of nuts.
Snacking is good stuff :-)
Fitness Minutes: (390)
34 2/2/13 1:41 P
I just had a can of tuna, one tbsp of full fat mayo and a salad with 2-3 cups greens, 1/4 cup blueberries and 1 tbsp salad topper (pecans and dried cranberries) and I am STUFFED.
All under 300 calories, high in protein.
Fitness Minutes: (9,079)
147 2/2/13 1:38 P
My favorite is zucchini.
1 cup sliced zucchini is only 29 calories.
I take a whole zucchini, chop it or slice it up and saute it in a tsp or two of low fat margarine with several shakes of Mrs. Dash seasonings all for under 40 calories and yummy!
I cook up several on the weekends and freeze them for use later in the week.
2/2/13 10:58 A
Wow! I feel like everywhere I'm going today (Spark wise) has left me with more and better info than when I came. I have barely anything:
gala apple + small banana laughing cow cheese + no salt (low cal)popcorn
I do thank everyone for their info. This will help me SO MUCH next week!!!! Riisa
Saute onions in a little vegetable broth. Add frozen vegetable of your choice - I added green beans and then top with beaten eggs. I hate egg beater's. I like the real egg.
Fitness Minutes: (45,342)
1,317 2/2/13 8:30 A
İf İ'm going into town and want not to be hungry, İ fill up on a nut raisin ball or a ocoa peanut butter oatmeal ball. Under 100 cals, tastier than a chocolate, and fill me up. When İ was wandering round a new town exploring yesterday, İ satisfied my hunger pangs with a couple of bananas and about 200 ml yogurt.
Fitness Minutes: (1,259)
68 2/2/13 12:10 A
Under 200 Calories
Wasa rye crisp 1.5 oz of light cheddar cheese Sliced Granny Apple
Edited by: STARRPOWER1 at: 2/2/2013 (00:10)
Fitness Minutes: (26,631)
177 2/1/13 10:06 P
laughing cow lite cheese spread on 1 stalk celery = about 45 cal yoplait light frozen yogurt bars are less than 80 cal each roasted edamame is about 100 cal per half cup
One of the best combinations, for me, is tilapia, couscous and tomato. When I get that for lunch I do not get hungry for the rest of the day. Its 440 calories (2 tilapia fillets and whole cooked cup of couscous).
Edited by: AMELIA_ at: 2/1/2013 (18:46)
2/1/13 5:52 P
mmmm all good ideas!
Fitness Minutes: (2,091)
2/1/13 3:50 P
Crunchy, raw, Brassicas like kohlrabi or broccoli
Fitness Minutes: (67,874)
2,989 2/1/13 1:33 P
Raw veggies -- I like celery for the crunch. Sometimes I add hummus for protein. Also, anything spicy (I like Chinese spicy radish pickles) really satisfies me.
Believe it or not, Egg Beaters is a great choice! There is only 25 calories per 1/4 cup, so for just 100 calories, you can eat a whole cup of eggs. They puff up when you cook them so they look like even more. My favorite thing to do is add some salsa out of a jar before cooking. Yum! and....lots of protein without much fat or calories!
I eat something with fat in it at every meal/snack. I find that's the key for me. Pumpkin seeds, avocado, olive oil, coconut oil, peanut butter, walnuts, butter, or any meat with fat.
Edited by: MEG-NATALIA07 at: 2/1/2013 (11:05)
2/1/13 9:58 A
Feeling "full" is a biological response to satiation, not the amount of food in your stomach. Fat, and to a lesser extend, protein... so those that say to eat fiber, sure, but combine it with fat and protein are completely correct. You will be more satisfied with a couple crackers and some PB or cheese than you ever will eating carrots.
2/1/13 9:32 A
Great ideas. Thank you. I do hummus and baby carrots regularly, but mostly I've been doing just one thing, not adding a protein, so that may be the trick.
Fitness Minutes: (390)
2/1/13 9:29 A
It is a struggle to feel full and still eat right one of my new favorites is celery sticks carrot slices and a Dannon light and Fit Greek yogurt peach flavor. I bag up some celery and carrots about 1/2 cup each in snack bags beginning of the week enough to last till the weekend and dip them in the yogurt.. very tasty and filling less than 100 calories and lots of good crunch and sweetness.
Fitness Minutes: (2,875)
439 2/1/13 9:23 A
Great ideas from everyone!
Fitness Minutes: (7,805)
2/1/13 9:15 A
PrinceBaby1, I like the sound of your recipe for the apple-- but I don't use a microwave. So do you think it will work in toaster oven as well? I've been looking for something that tastes good w/o any sweetner and this sounds so perfect..Thank you.....
Fitness Minutes: (7,805)
2/1/13 9:08 A
Eggs, oatmeal , beans, oatbran, fiber one cereal will all fill you up for hours.....And all are very low calorie...
Edited by: CHICKYWANNA at: 2/1/2013 (09:18)
Fitness Minutes: (22,040)
2/1/13 9:03 A
I would suggest addding a little protein to each snack. I like the soup idea but without protein you will get hungry again quickly. Beans( black beans,kidney beans, northern beans) are good-they have protein and fiber so maybe some of those in a soup. I eat a protein bar for my snack at work- can't really eat much ( I work with kids) and this helps me. Another fave snack: I chop and cook an apple( Honeycrisp are the best I think ) in the microwave with some cinnamon on it. I put it in a bowl and cover with a saucer-you do not need to sweeten or add any liquid.
what makes people feel full is a combination of fat, protein and carbs/fiber. in general plain fruits and veggies do not make you feel full. i mean, have you ever met anyone who got full eating celery? it's watery and bulky, but it's not filling. you need to pair those bulky things with calorie dense things that complement them. so have your fruits [mostly carbs and fiber] with cheese or nuts or whole grain crackers or granola. in other words, things that have protein and fat. so don't have plain celery sticks have them with nut butter or cheese or hummus. again, you want to get getting some fat and protein and carb at each meal, snack or whatever you call your other eating opportunities. i know some people on here will steam up a whole bag of broccoli, add a little cheese and go to town. spinach and other green leafies, celery and cauliflower are other things that come to mind when you're talking low cal for the volume and other veggies aren't far behind. just make sure you're adding a little something with protein and fat to them to balance them out.
Have you tried vegetable soup? I find having it hot and liquid helps to fill me up. I make it fairly low sodium (low sodium broth), and make a pot with just low calorie veggies like green beans, carrots, onion, celery, canned tomatoes or tomatoes with chili, often fresh basil, zuccini, cabbage, etc. I often have peas, corn, potatoes and things higher in calories in a different pot to add for my husband. Of course, adding protein and fat makes it more filling. When I have the calories, I add an ounce of chicken, a teaspoon of olive oil, and/or chickpeas or kidney beans.
Best wishes. Keep trying and you'll find what satisfies you best!
2/1/13 7:23 A
Three + weeks into the program and one thing I'm struggling with is when I feel hungry, trying to fill up on foods that are supposed to make me feel full without a ton of calories. I've tried fruits, salads, veggies and I can eat a ton of them and still not feel sated. I stopped myself with blueberries the other day because I'd had a cup and felt as though I could have easily eaten 2 more. I used to find popcorn a food way to feel full, but in my early 30's I developed a food allergy to corn so that is out. Is anyone else finding this to be an issue? Any other ideas to combat this or is this one of those things I'm just going to have to learn to deal with?
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