When hunger strikes, you want to fuel up fast—and efficiently. That means choosing foods that will fill you up so you’re not hitting up the fridge an hour later.
So try these 9 foods to quiet your growling belly—and keep it satisfied until your next meal time rolls along.
EGGS
One large egg packs over 6 grams of protein. Boil ‘em for snacks: It’s hard to eat more than two, so they crack cravings. These hunger-beating bombs are also smart add-ins to soups, salads, rice, and pasta.
MISO SOUP
Low-calorie broth-based soups weigh down your stomach, fooling your body into thinking you’re full. Miso contains probiotics for a healthier gut too.
ASPARAGUS
A medium stalk of antioxidant-packed asparagus has just 12 kilojoules. Cook some spears as a side dish to a grilled steak, or chop ‘em up and toss them into your favourite stir-fry or pasta dish.
LENTILS
Knock out hunger with a combination punch of fibre and protein. A half cup of lentils has 10 grams of protein, 6 grams of fibre, and just 500 kilojoules.
BEEF
Research suggests that a breakfast with beef and eggs may help you feel fuller all day and lead to less evening snacking than a breakfast with equal calories but less protein. Need a filling snack? Try jerky.
OATMEAL
Boost the volume of this classic by cooking it with an extra cup or half cup of water. The soluble fibre helps slow digestion, promoting fullness. Steel-cut oats have 3 to 5 grams of fibre per serving.
COTTAGE CHEESE
One cup contains 680 kilojoules and 28 grams of slow-digesting protein. Combine it with berries for a sweet, light, and healthy snack that will sustain you until your next meal or through the night.
BRUSSELS SPROUTS
These nutrient-packed orbs are extremely satiating: One cup has 3 grams of fibre and less than 120 kilojoules. Roast a cup or two of halved brussels sprouts at 220°C for 15 minutes, and toss with mustard.
SHRIMP
Whether you eat 30 grams of protein from shrimp or from skinless chicken breast, you’re taking in less than 670 kilojoules. But your pile of shrimp will be about a quarter larger than your portion of chicken.
