Noodle soup made with ramen noodles and tofu or Quorn
This watery nutritious combination contains all the ingredients to activate your ‘feeling-satisfied’ cascade. Generally a bowl of ramen noodles contains a lot of water, green vegetables and a source of protein (tofu or Quorn), as well as starch-rich noodles. High fibre (whole wheat) noodles are best for feeling as full as possible. Pot Noodles don’t count.
Eggs
Are superbly versatile: whether eaten boiled, poached, scrambled or fried, they are an excellent source of protein, which is cracking news
Lean meat
Protein is the most filling macronutrient (more so than carbohydrate, fats or alcohol). Lean meat is primarily protein while much of the muscle tissue is water.
Mushy peas
A school classic, good old mushy peas are high on the satiety index because they are low in fat, low in energy density, and high in carbohydrate, protein and fibre.
Potatoes with skins
Potatoes are full of starches, which are digested and absorbed more slowly than simple sugars. When boiled they also absorb a lot of water, making them more filling, while leaving the skins on means that the fibre content is higher too. You say potato, I say…
Tuna chunks in spring water or fresh tuna
Tuna tinned in water or brine is virtually fat free, even if you eat the tin. It is very high in protein, which is great for helping you feel fuller for longer and fairly low in energy density.
Mexican-style three-bean salad
All beans including classic baked beans are high in protein, low in fat and sugar, high in fibre and high in moisture content. They take time to chew and digest and will fill you up for hours.
Boiled wild rice
Wild rice is higher in fibre than white rice and when boiled is low in fat and high in moisture. By the way, leaving it outside for a few days doesn’t make it wild.
Natural low-fat yoghurt and skimmed-milk soft cheeses
Yoghurt to know about this one. These are low in fat and high in moisture content and are a good source of protein. For maximum effect on satiety and slimming effectiveness it is best to eat yoghurts with soluble fibres such as insulin added to them and avoid those with added sugar.
Fresh fruit and vegetables
Fruit and vegetables are a very low energy density food that is high in water content, low in saturated fat and a good source of fibre while containing some protein. From apricots to bananas and tomatoes to watermelon, filling up on unlimited amounts make fruit and vegetables your best friend, and you don’t even have to get a round in.
Source: mens health