12 Foods That Help You Stay Full Between Meals

Staying full between meals is a challenge for many, especially when cravings hit. Choosing the right foods can make all the difference in keeping hunger under control. Foods that are rich in fiber, protein, and healthy fats can help sustain you longer. Let’s dive into some great options that will help you stay satisfied.

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Chia Seeds

Chia seeds are a great low-carb snack that helps keep you full between meals. These tiny seeds are packed with fiber, which absorbs liquid and forms a gel-like texture that promotes a feeling of fullness. Rich in omega-3 fatty acids and protein, chia seeds provide steady energy throughout the day. For example, you can make chia pudding with almond milk, vanilla extract, and a drizzle of honey for a simple and filling snack.

For the chia pudding, you will need 3 tablespoons of chia seeds, 1 cup of almond milk, one-fourth teaspoon vanilla extract, 1 teaspoon honey, and one-half cup of fresh berries. In a bowl, combine the chia seeds with almond milk, vanilla extract, and honey. Stir well and refrigerate for at least 2 hours or overnight, allowing the seeds to absorb the liquid and form a pudding-like consistency. Top with fresh berries and enjoy this simple, satisfying treat.

Almonds

Almonds are an excellent snack option that can help you stay full between meals. They provide a combination of healthy fats, fiber, and protein, making them ideal for curbing hunger and maintaining energy levels. A small handful of almonds can keep you satisfied while also delivering essential nutrients like vitamin E. For a tasty treat, you can try almond and dark chocolate energy balls made with almonds, dark chocolate chips, and almond butter.

For the energy balls, you will need 1 cup raw almonds, one-fourth cup dark chocolate chips, 1 tablespoon almond butter, 1 tablespoon honey, and one-half teaspoon vanilla extract. Place the almonds in a food processor and pulse until finely ground. Add the dark chocolate chips, almond butter, honey, and vanilla extract, and pulse until everything is well mixed. Roll the mixture into small balls and refrigerate for about 30 minutes before serving as a satisfying, protein-packed snack.

Greek Yogurt

Greek yogurt is packed with protein, which helps keep you full between meals. It’s thick and creamy, making it a satisfying snack option that also provides probiotics for gut health. Unsweetened Greek yogurt is a great base for many dishes and can be paired with fresh fruits or nuts. For a quick snack, you can create a Greek yogurt parfait layered with granola, honey, and mixed berries for a delicious and filling treat.

For this parfait, you will need 1 cup plain Greek yogurt, one-fourth cup granola, 1 tablespoon honey, and one-half cup mixed berries (strawberries, blueberries, raspberries). Spoon the Greek yogurt into a bowl or glass, and layer it with granola and mixed berries. Drizzle with honey for sweetness, then enjoy this filling and refreshing snack or breakfast.

Eggs

Eggs are a versatile, protein-rich food that helps keep you full between meals. With essential nutrients like vitamin B12 and iron, eggs provide lasting energy and support overall health. They are easy to prepare in many ways, from scrambled to boiled, making them a convenient option. For a quick and satisfying meal, you can make scrambled eggs with spinach and feta, which adds extra nutrients and flavor to the dish.

You will need 2 eggs, one-fourth cup of fresh spinach (chopped), 1 tablespoon crumbled feta cheese, 1 teaspoon olive oil, salt, and pepper. Heat olive oil in a pan over medium heat, then whisk the eggs in a bowl. Pour the eggs into the pan, and add the spinach, stirring to combine. Cook until the eggs are scrambled and fully cooked, then sprinkle with crumbled feta cheese and season with salt and pepper before serving.

Avocado

Avocados are rich in healthy fats and fiber, which help you stay full between meals. The monounsaturated fats in avocados support heart health, while the fiber keeps your digestive system running smoothly. This versatile fruit can be added to salads, sandwiches, or eaten on its own. A popular and filling option is avocado toast topped with a poached egg for a nutritious snack or light meal.

Prepare 1 ripe avocado, 2 slices whole-grain bread, 1 egg, salt, pepper, and red pepper flakes. Toast the bread slices to your preference, then mash the avocado and spread it over the toast. Poach the egg and place it on top of the avocado toast. Season with salt, pepper, and red pepper flakes, and serve immediately for a satisfying snack or breakfast.

Cottage Cheese

Cottage cheese is a low-fat, high-protein food that helps you feel full between meals. It’s a great source of calcium and casein protein, which digests slowly and keeps hunger at bay. Cottage cheese can be enjoyed on its own or combined with fruits, vegetables, or nuts. For a quick snack, you can mix cottage cheese with pineapple and top it with chia seeds for added fiber and a sweet flavor.

For this dish, you will need one-half cup cottage cheese, one-fourth cup pineapple chunks (fresh or canned), and 1 teaspoon chia seeds. In a bowl, mix the cottage cheese with the pineapple chunks. Top with chia seeds for an added fiber boost, and serve immediately for a quick, satisfying snack.

Tuna

Tuna is a lean source of protein that helps keep you full between meals. It’s low in carbs and rich in omega-3 fatty acids, which are great for heart health. Tuna is easy to prepare and can be enjoyed in salads, wraps, or on its own as a light meal. A tasty option is tuna salad lettuce wraps, which are low-carb and perfect for a healthy snack or lunch.

Prepare 1 can of tuna (drained), 1 tablespoon mayonnaise, 1 teaspoon Dijon mustard, 4-6 large lettuce leaves, and salt and pepper. In a bowl, mix the tuna with mayonnaise, mustard, salt, and pepper. Spoon the mixture onto the lettuce leaves and wrap them up. Serve immediately for a healthy, low-carb lunch or snack.

Chicken Breast

Chicken breast is a lean protein source that helps curb hunger between meals. It is low in fat and packed with essential nutrients, making it a healthy, filling option. Chicken breast can be grilled, baked, or sauteed, and it pairs well with vegetables and salads. A great dish is grilled chicken served with roasted vegetables, offering both protein and fiber to keep you full.

For this dish, you will need 2 chicken breasts, 1 tablespoon olive oil, 1 teaspoon garlic powder, one-half teaspoon paprika, salt, and pepper. Preheat the grill to medium-high heat. Rub the chicken breasts with olive oil, garlic powder, paprika, salt, and pepper, then grill for 5-7 minutes per side until fully cooked. Serve with roasted vegetables such as zucchini, bell peppers, and onions for a complete meal.

Celery with Peanut Butter

Celery with peanut butter is a crunchy, satisfying snack that helps control hunger. The fiber in celery, combined with the protein and healthy fats in peanut butter, makes it a filling option. It’s easy to prepare and great for on-the-go snacking. You can also add raisins to make ants on a log, providing a fun and sweet twist.

Gather 4 celery stalks, 2 tablespoons of peanut butter, and 1 tablespoon of raisins. Cut the celery into bite-sized pieces and fill each piece with peanut butter. Top the peanut butter with a few raisins for a bit of sweetness. Serve immediately for a crunchy, satisfying snack.

Kale Chips

Kale chips are a low-carb, fiber-rich snack that helps keep you full between meals. Kale is packed with nutrients, including vitamins A, C, and K, and is known for its antioxidant properties. When baked with olive oil and seasoning, kale becomes a crunchy, satisfying snack. Kale chips are a great option for anyone looking for a healthy, low-calorie snack. You can try baked kale chips with sea salt.

For this dish, you will need 4 cups of kale (torn into pieces), 1 tablespoon olive oil, and a pinch of sea salt. Preheat the oven to 375 degrees Fahrenheit. Toss the kale pieces with olive oil and sea salt, then spread them evenly on a baking sheet. Bake for 10-15 minutes until crispy, turning halfway through. Serve immediately as a light, crunchy snack.

Beef Jerky

Beef jerky is a protein-packed snack that’s low in carbs, making it perfect for staying full between meals. It’s rich in protein, and many options are free from added sugars and preservatives, making it a healthy, satisfying snack. Beef jerky is easy to store and carry around, making it a convenient snack when you’re on the go. It’s an excellent choice for anyone following a low-carb or high-protein diet.

For this dish, you will need 2-3 ounces of beef jerky (look for no-sugar-added options) and 1 ounce of cheese (such as cheddar or mozzarella). Pair the beef jerky with your favorite cheese for a balanced snack. This combination of protein and fat will help curb your hunger and keep you energized throughout the day. Serve immediately or store in an airtight container for a portable snack.

Edamame

Edamame is a low-carb, high-protein snack that helps keep you full for longer. These young soybeans are rich in fiber, vitamins, and minerals like folate and vitamin K. Edamame can be enjoyed hot or cold and is a great snack option when you need something satisfying between meals. It’s an excellent choice for plant-based protein and helps curb hunger naturally. You can try steamed edamame with sea salt

You will need 1 cup frozen edamame, 1 teaspoon sea salt, and 1 tablespoon olive oil. Steam the edamame in a pot of boiling water for 5-7 minutes until tender. Drain and toss with olive oil and sea salt. Serve immediately for a savory, satisfying snack.

This article originally appeared on Avocadu.