10 Foods That Will Keep You Full For Longer

Say goodbye to those between meal sugar cravings. These foods will leave you feeling full and nourished.

By: Rebecca Jacobs

Let’s talk about optimizing every bite we take, shall we? If we can get the best bang for our buck with each of our food choices, we’re more likely to feel totally nourished and also satisfied until our next meal. The result? Eating for nourishment with a lower chance of overeating. We’re breaking down ten healthy foods that keep you full that also happen to be super delicious, and full of all the nutritional goodness the body craves. 

RELATED: Don’t Feel Full After Meals? Try These 3 Genius Hacks

Why You Need to Know About Filling Foods 

First, let’s talk about what makes a food filling. 

Here’s the breakdown of some of the things you will want to look out for when boosting your diet with satiating foods. 

  • Rich in dietary fiber. 
  • Free from refined sugar. 
  • Rich in protein. 
  • Great source of healthy fat. 

10 Foods That Keep You Full All Day Long

#1 Oatmeal 

Not all breakfast foods are created equal. There’a a huge difference between starting your day with a sugary bowl of cereal, and fueling up on foods that keep you full like a bowl of oats. 

Oats are loaded with fiber — you’ll pack in about 4 grams in one cup of cooked oatmeal. Sprinkle on some flaxseeds and some blueberries, and you have a super fiber-rich meal to start your day. 

Not only will this help keep blood sugar levels stable throughout your AM, but you may be less likely to reach for that sugary AM snack (win!) 

#2 Quinoa 

Quinoa is another one of those foods that keep you full we’re totally here for. Quinoa is a plant-based rockstar. It’s one of the few plant-based foods that’s considered a complete protein, and it’s also rich in fiber. 

Protein + fiber equals the dynamic duo of filling foods. In one cup of cooked quinoa, you’ll pack in about 8 grams of protein and 5 grams of fiber. 

So, swap out the white rice for some quinoa and take your meals to a new filling and nourishing level. 

#3 Lentils 

We also love lentils around here. Not only are they another plant-based superfood that adds in a healthy dose of protein, but lentils can help keep you full between meals. 

Try using lentils instead of ground beef in recipes like spaghetti bolognese, or tacos, or simply add some cooked lentils to your favorite pasta dish or salad. 

You’ll be shocked at how these tiny legumes can pack in a powerful filling punch. 

#4 High Fiber Fruits 

By now, you get the hint that fiber is king when it comes to satiety. So, it’s no surprise that high fiber fruits are something we all could be enjoying to boost our diet with foods that keep you full. 

Some great high fiber fruits include all berries (blueberries, raspberries, blackberries, strawberries), apples, mango, pears, and avocados. 

#5 Eggs 

Here’s a food that has nothing to do with fiber, but everything to do with protein. Since protein helps promote satiety, we also want to make sure that we are getting enough of it to help us feel full. 

In one single egg, you’ll rack up about 6 grams of protein, making it a great protein-rich snack to help keep you full between meals. Try pairing a hard-boiled egg with a handful of almonds, and a side of berries for the ultimate filling snack. 

#6 Full-Fat Greek Yogurt

If you can tolerate dairy, full-fat unsweetened Greek yogurt makes another quick and easy filling snack that can be dressed up with a handful of berries, and a sprinkle of nuts and seeds for some added crunch. 

One cup of Greek yogurt can contain up to 20 grams of protein (depending on the brand). So, that’s a pretty hefty dose of protein to help keep you full until lunch or dinner. 

Not a big fan of the tangy taste? Try adding a drizzle of raw honey.  

#7 Nuts 

Speaking of almonds, nuts are another great filling option when you need a quick snack or a pick-me-up after an intense workout. 

Nuts are rich in plant-based protein, fat, and fiber, making them a well-balanced way to nourish your body and promote satiety. 

Feeling adventurous? Try mixing up some homemade trail mix with almonds, cashews, walnuts, goji berries, and raw cacao nibs for the ultimate snack. 

#8 Coconut Oil 

Here’s another one of those foods that keep you full that also adds a powerful punch of healthy fat. Coconut oil is rich in medium-chain triglycerides that can be used as a quick source of energy. And, a study found that those who had breakfast with medium-chain triglycerides ate less calories at lunch. 

So, if you’re looking to boost your breakfast (or really any meal) with the power of coconut oil, try adding some to your smoothie or your morning cup of coffee. 

#9 Avocados 

Avocados are a nutritional powerhouse. Plus, they’re delicious and can be added to so many things. From adding avocado to a smoothie for added creaminess to enjoying some avocado toast or homemade guac, you really can’t go wrong. 

And, avocados happen to be one of those foods that keep you full that come with numerous health benefits like packing in a mega-dose of fiber, healthy fat, and important vitamins and minerals like magnesium. 

So, go on and get your avocado fix. This savory fruit has so much to offer. 

#10 Dark Leafy Greens 

All hail the mighty greens. Dark leafy greens are always a great addition to any diet, and they can certainly add some bulk to any meal, leaving you nourished and feeling full. Try adding some greens like kale to a stir-fry, an omelet, or even a veggie muffin to add a superfood boost and keep you feeling full. 

Eat For Nourishment & Satiety 

Healthy eating should leave you feeling good and leave you satisfied after each meal. This involved choosing the foods that are going to help balance blood sugar levels, keep cravings at bay, and help keep you feeling nourished between meals. So, fill your diet with these nutrient-dense foods to help take your healthy eating to the next level. 

Want more healthy eating inspiration? Join FitOn PRO for access to mouthwatering recipes and personalized meal plans that are designed to help you reach your fitness goals faster.