Quite often when you are trying to lose weight or to maintain a healthy weight, the rumbling in your tummy becomes the notorious diet buster. Many people mistakenly think that in order to avoid consuming extra calories, you have to be eating small, lost-in-your-stomach portions. Another scenario is the guilt and discomfort you feel at the end of a meal, usually caused by overeating.

Either way, these 10 filling foods and meal combinations will help ease your mind. Keep reading to find out how you can enjoy satisfying, great tasting food that not only fills you up, but keeps you feeling fuller longer. These nutrient–rich foods will actually help you get more out of your meal and burn more calories than processed alternatives.

Why some foods are more filling than others

Protein, fiber and healthy fats slow down digestion and the absorption of nutrients. This translates into you feeling full for longer. You’ll make it to your next meal without the annoying hunger pains.

Protein is slowly digested, so high-protein foods stay with you longer. It also triggers the production of the ‘full-up ‘hormone in the brain. Basically, your stomach signals stop before you can eat a lot of protein. This explains why the main course in a meal is, traditionally, protein-based.

Healthy fats have been shown to slow down the rate at which your stomach empties, leading to you feeling fuller longer. They help to stabilize blood sugar and reduce fat storage,so eating some of the right fats can actually prevent you from putting on weight!

There are two ways in which high-fiber foods help to fill you up. There is one kind that increases the volume of foods without adding calories. A different type of fiber slows the rate at which your stomach empties and works like the fats mentioned earlier, causing you to create and store less fat.

Since water and air contain zero calories, foods high in both bulk to food without affecting your calorie intake. Most people judge how full they are based on the volume of food they eat, and tend to eat roughly the same volume of food from meal to meal. It’s a wonderful bonus to get some of that volume from calorie-free air and water in great tasting foods.

10 healthy ways to fill up


A single egg is less than 70 calories and gives almost 7 grams of protein. An egg white registers about 3 grams of protein for roughly 20 calories. That’s wonderful news about this multipurpose food that’s great on its own or added to other nutritious foods for a main meal or snack.

Boost its filling power

Vegetables are naturally high in water and fiber, so go for a tasty veggie filled omelet or fresh tomato slices topped with slices of hardboiled egg.

Baked potato

The potato is actually a potent hunger tamer. It’s loaded with fiber, vitamins, and other nutrients, giving you steady energy and lasting fullness.

Boost its filling power

Get more fiber by enjoying potatoes with the skin on. Add some steamed vegetables topped with Greek yogurt or low-fat sour cream for two very tasty options.


Oatmeal is a rich source of soluble fiber, which swells up and thickens when in contact with liquid. A small helping makes a very satisfying snack since the soluble fiber is quite filling and slows digestion time.

Boost its filling power

Cook rolled oats in milk or soy milk and stir in some protein powder. Add a spoonful of almond butter (a great healthy fat) once it’s done cooking.

Bean soup

Good source of protein and water soluble fiber. A typical bowl of black bean soup yeilds about 15 grams of healthy plant protein.

Boost its filling power

Lightly drizzle olive oil over a refreshing vegetable salad as a side dish to your soup. The healthy fat in the olive oil and the salad’s fiber go well with the protein and soluble fiber found in the soup, for wonderful staying power.

Raspberry protein shake

There’s tasty fiber and protein in this invigorating shake. Made with protein powder, milk or soy milk and raspberries, this shake not only fills you up and but will stick around a while.

Boost its filling power

Thicken your shake and give some volume boosting water and air by adding ice cubes and blending for several minutes.

Black rice

This lesser-known grain packs a hefty dose of fiber and antioxidants, with fewer carbs and calories than its white and brown cousins. Just 90 calories in half a cup, compared to 102 in white rice and 108 in brown rice.

Boost its filling power

Try sprinkling the flavorful grain on a hearty chicken/vegetable salad. You’ll get some rich protein and added fiber, for improved staying power.

Nonfat Greek-style Yogurt

Less than 100 calories and about 15 grams of protein (twice as much as from traditional yogurt) are what you get from a typical single-serve container of Greek-style yogurt. A good tip is to go for the unsweetened version and add your own sweetener.

Most likely, you will add a lot less than the manufacturer. While yogurt is a great snack all on its own, you can use it to give a protein boost and a rich creamy flavor soups and smoothies.

Boost its filling power

High-fiber berries are great for topping your yogurt. You could take the savory route and add some chopped veggies (try cucumber, carrot and red bell pepper) to your plain Greek-style yogurt. Spice up the taste with a sprinkle of salt and freshly ground black pepper.


Avocados are high in good for your fats which slow digestion time and give avocado its staying power.

Boost its filling power

Have your avocado with some protein such as canned tuna, or enjoy it as a great snack with a high fiber food like whole grain pita or whole-grain crackers. One good lunch idea is scooping it onto mixed greens for lunch.


What’s so great about grapefruit? Well, like most other fruits and vegetables it has a good amount of water and fiber to fill you up. Unlike most other fruits, however it is lower in sugar giving fewer calories per bite.

Boost its filling power

Toss red grapefruit sections and avocado slices with a little vinaigrette made with olive oil and white wine vinegar. You get the low calorie water and fiber rich grapefruit and some healthy avocado fats in a classic salad.


This perfect on-the-go snack helps you feel satiated throughout the day. About 1 ounce or 22 almonds (a small handful) is the ideal portion size. It gives you160 calories, a healthy dose of monounsaturated fat, 3 grams of fiber, and 6 grams of protein. As an added bonus they’re loaded with vitamin E, which is essential for healthy hair, skin, and nails.

Boost its filling power

You can sprinkle chopped almonds on top of a nourishing salad or use it to coat cooked fish for a delicious nutty flavor.


The trick is to eat high-satiety foods at the beginning of a meal. ‘They get you to feel fuller early on and the evidence shows you don’t compensate for this later by eating more.