What type of meals keep you feeling full, but are low calorie

Weight loss can be very challenging for people, besides doing many measures to reduce weight, people find it difficult to identify the right meals that can be low on calories as well as can make you feel full. 

Unless they come up with the right meals, other weight loss measures will be nothing less than futile efforts with no satisfactory results in sight. 

It often happens to us that we start eating less to keep our weight under check but this act often ends up keeping us more starved and we end up eating more, thereby spoiling our commitment to weight loss. 

It is very relevant for us to know what food that keeps us feeling full for longer periods, ensuring low calories at the same time. Meals that have more fibre, high protein, high volume are the meals that keep us away from food for a long time, showing us the expected positive outcomes. 

Here are the 6 foods that will keep you full for a longer time having the low calorie

1. Boiled potatoes

Studies point out that potatoes are the most filling because they contain a protein called the proteinase inhibitor 2 (PI2). This protein suppresses hunger. Potatoes contain a high amount of water, carbs as well as moderate amounts of fibre and protein. They have almost zero fat. 

They provide you with several vitamins and minerals including vitamin C and potassium. Potatoes are easily available and can be consumed by people who want to feel full, ensuring low calories. 

2. Eggs

A study appeared in the International Journal of Obesity that revealed obese men and women who consumed two eggs for breakfast lost more weight than ones who ate a bagel. 

Eggs are a great source of protein. A large-size egg contains around 6 grams of protein including all the essential amino acids that our body needs. 

Eggs can help you in weight loss because eggs require more energy to break down the protein than any other food. 

3. Oatmeal 

Today, they are a popular choice for breakfast. Oatmeal is a low-calorie food with a great source of fibre.  It makes you feel full faster than any other food due to its high fibre content and ability to soak up the water.

Oatmeal contains the soluble fibre called beta-glucan that delays the emptying of the stomach as well as keep you full for a longer period. 

4. Nuts 

Nuts are a great source of instant energy and. Nuts such as almonds and walnuts have the highest nutrients that can be consumed at snack time. 

Nuts contain healthy fat and proteins. Hence, they should be your “go-to food” when you feel the temptation to eat something.  Many studies have proved time and again that chewing the nuts 40 times has helped reduce the appetite to a greater extent. 

5. Fish 

You all are aware fish offers some nutrients that can never be found out in any other food. Fish is a protein-rich meal that is also the source of the Omega-3 fatty acids. Omega-3 fatty acids are essential fats that we must incorporate into our meals. 

A study published in the international journal revealed that people who ate high protein-rich food had the least craving for the food. Since fish has high protein, it can keep you full for a longer time and can help you greatly in your weight loss journey. Fish can be consumed in various forms, you can take a sneak-peek into the lean n green website to see different recipes. 

6. Soups 

The mere mention of soup is enough to send your mouth watery. Do you know that consumption of soups can be of great help to your weight loss dreams? 

Well, it is often argued that liquid is less filling than solid foods.  But it is quite a different story with soups, soups are a great filing source in comparison to solid foods containing the same ingredients. 


Weight loss is not an impossible task. Its success depends upon the combinations of factors and the right food is one of the most important factors to take into consideration. 

Filling foods have common qualities such as high in fibre, high in protein, and less energy density. Foods that contain these qualities should be aimed at. 

Two bonus tips at the end of the article are to keep on drinking lots as it will help avoid overeating and more vegetables in various forms whose recipes you can learn from optavia lean and green meals.  All the best for your weight loss journey to being fit and healthy.