Eleven satisfying foods that will help you lose weight or not starve between meals (and many recipes to use them)


Satiety is a determining factor when planning a balanced diet, not only when losing weight. The uncontrolled snacking between meals can ruin any diet and lead us to abuse undesirable products, which often do not even take away our hunger. For this reason, it is important to take into account which are the most satisfying and healthy foods that we can include in our daily menus.

What is a satiating food?

We speak of satiating foods when referring to those that have a high nutritional density that leave us satisfied for several hours after eating them. Because it is not only about eliminating that feeling of empty stomach, we also want them to provide us with valuable nutrients for the body. Generally, both points go hand in hand.

Obviously, any meal can leave us very satiated if we eat an excessive amount, but the idea is that we can include these foods in a balanced and coherent diet, according to our goals or needs, for example to lose weight.

Since satiety can be both physical and emotional, prioritizing products that keep our guts from rumbling shortly after meals is a first step in managing anxiety. Calories alone are not the most important thing, and we can often lose weight or improve our diet simply with healthier choices, combined with some exercise.

In addition to uncontrolled snacking between meals, one of the great enemies of weight loss is excessively restrictive low-calorie diets. Eating a simple lettuce-based salad will probably leave us fiercely hungry, at the risk of storming the machine. snacks or chocolates.

It is therefore important that we include foods with a high nutritional density in our main meals, and that we also take them into account to calm hunger between meals. If we know that in the middle of the afternoon we are always hungry, we can go prepared in advance with healthy choices to keep the body satiated and well nourished.

Below we review some of the most satisfying foods that will help us control all these factors, with examples of recipes to give variety to the diet.

Oats and other whole grains

With cereals we do not refer to those for breakfast, and much less to its supposed presence in cookies or any ultra-processed. Both the popular oats and the wheat itself, rice or spelled, can be purchased in unrefined whole grain format, as well as whole grain flakes. The less processed it is, the more satisfying it will be.

Oat flakes are the easiest cereal to find in any supermarket, but whole grain bulgur, barley or even rye are also worth trying. It must also be borne in mind that there are different varieties of oat flakes; If we can choose the larger flakes, not instant ones, they will be more satiating (although it may take longer to cook them).

Whole grains provide complex slow-release carbohydrates, plus plenty of fiber. If we take them with milk, yogurt or in a spoon dish, the feeling of satiety will be greater. We can include here quinoa, a nutritionally very complete pseudocereal that also provides us with a good amount of vegetable proteins.

  • Salted granola with oats and chickpeas
  • Unsweetened Oatmeal and Yogurt Cookies
  • Oat, almond and seed buns
  • Baked oatmeal with carrot and nuts
  • Fitness oatmeal, cinnamon and apple cake
  • Bircher Swiss muesli with oatmeal, yogurt and fruit
  • Quinoa, roasted pumpkin and pomegranate salad


Speaking of protein, eggs are a very easy wildcard food to include in any meal of the day. It is not surprising that in so many cultures they are consumed regularly for breakfast, since their fats and proteins help to maintain satiety throughout the morning, and they are very healthy.

Avoiding frying and little recommended accompaniments such as the typical hollandaise sauce of the brunch, We can take the egg boiled, cooked, in omelettes and scrambled, enriching salads, creams, soups and stews, or as a snack between meals.

  • Eggs in cocotte with tomato and goat cheese
  • Shakshuka
  • Mediterranean frittata
  • Egg white omelette with fine herbs
  • Eel omelette
  • Turkish eggs with yogurt


Rich in fiber and vegetable proteins, they are a source of complex carbohydrates and provide a lot of satiety when consumed in spoon dishes, avoiding cold cuts and unhealthy fats. If we cook them with brown rice or another cereal we will increase that satiating effect and also the nutrients.

Legumes, in general, require an extra effort from the body to digest them, being those without skin lighter. Outside of stews and stews they can also be included in other preparations that we can even take away from home, for example using their flours.

In addition to chickpeas, we can use any legume to make versions of hummus and spreads, to take as a snack or to include as a dressing and vegetable sauce, toasts, etc.

  • Spiced Crispy Chickpeas
  • Crispy chickpea and zaatar crackers
  • White beans with cuttlefish
  • Rice beans stewed with vegetables
  • Stewed lentils with vegetables
  • Red lentils curry with broccoli
  • Fat-free stewed lentils
  • Lentil hummus


We already know that they are very caloric but they have also proven to be allies in weight loss. This high concentration of calories make them a very easy and comfortable resource to eat in small amounts and anywhere.

Their contribution of healthy fats, proteins and fiber is responsible for them being so satiating, but they must be consumed in moderation. If they are also toasted, we can fall into an excess of consumption in one sitting before realizing the amount we have taken; For this reason it is advisable to measure -approximately- the portions and consume them calmly and conscientiously.

In its flour format we can make more satisfying homemade preparations such as bread or pancakes, although they are more effective when we consume them whole and natural. In the case of anxiety, the process of peeling the peels can help calm it and slow down its consumption. Natural butters or creams are also very satiating.

  • Flourless seed and nut energy cookies
  • Kale slaw massaged with blueberries, feta and almonds
  • Baked kohlrabi spiced with nuts and cheese
  • Spinach, mushroom and dried fruit puff pastry
  • Baked salmon with nuts
  • Chia, coconut and dried fruit pudding


We can include them in the same type of products as nuts, because they are often combined with them to make snacks and satiating snacks, such as crackers. Except for pipes, the seeds are more difficult to eat by themselves due to their tiny size, but we can include them in all kinds of dishes.

Sesame, flax or linseed, poppy, chia, sunflower, pumpkin ... they are rich in fat, protein, fiber and vitamins and minerals.They can be easily added to salads, yogurt, fruit and vegetable salads, stews, soups, omelets, homemade breads, cereal dishes or homemade appetizers, for example topping with hummus or a dressing.

  • Oatmeal muffins, peanut butter, seeds and nuts
  • Satiating flourless bread
  • Whole grain crackers with seeds, spelled and rye
  • Spelled and Seed Crackers
  • Quinoa with raisins, seeds and caramelized vegetables
  • Chia pudding with raspberries, kiwi and coconut
  • Yogurt and poppy seed pancakes
  • Whole wheat macaroni with spicy sundried tomato and chia sauce

Blue Fish

More satiating than white, blue fish provides us with valuable healthy fats that are so beneficial for the cardiovascular system. Salmon, tuna, bonito, sardines, anchovies, mackerel ... Out of season we can buy fresh fish frozen or rely on quality preserves, very convenient to include in any meal of the day.

It is only advisable to read the labels well and prioritize those canned fish that do not suffer from excess salt or oils of questionable quality. If what we are looking for is to lose weight, we can directly choose them naturally, to control the amount of extra virgin olive oil that we want to include according to the dish.

  • Low temperature baked salmon
  • Fresh salmon salad with Thai-inspired dressing
  • Baked salmon in papillote
  • Salmon ingot with sweet potato and wasabi mayonnaise
  • Tuna tartare
  • Fresh tuna timbale with roasted peppers
  • Greek baked mackerel
  • Sardines Baked

Lean meat

Although we are pointing to fat as a factor that contributes to satiety, it should be reduced when it comes to choosing pieces of meat. It is not advisable to abuse red meat and sausages -and their variants-, that is why lean cuts of poultry are the most recommended in weight loss diets.

What interests us about the typical chicken or turkey breast is its high content of quality protein. By avoiding the skin, batters and fries, we can achieve that they are not insipid shoe soles with simple techniques such as applying a brine, a good marinade or precise cooking.

  • Turkey and apple round in pressure cooker
  • Juicy baked chicken breast
  • Japanese Spiced Lime Chicken Breasts
  • Chicken and avocado salad with citrus vinaigrette
  • Couscous with chicken, sweet and sour pumpkin and spinach
  • Chicken breast with soy, honey and lemon
  • Wholegrain pasta and turkey salad

Plain yogurt and other whole dairy

We have to get rid of the idea that skimmed dairy is healthier, or the best to lose weight. Numerous studies only confirm that the whole versions of yogurt or milk have many more health benefits, and are also more satisfying.

Yogurt made from cow's, goat's or sheep's milk, and also the vegetable versions, is a particularly interesting food to keep us satiated for longer. It adds the advantage of being very digestive, so it prevents us from starving and also the unpleasant sensation of heaviness or acidity. It is ideal for breakfast, between meals or as a dessert, and can also be included in savory dishes as part of dressings and sauces.

  • Homemade Labneh
  • Baked tandoori carrots with yogurt
  • Eggplant appetizer with yogurt and pickles
  • Avocado, tomato, yogurt and pistachio toast
  • Potato salad and Greek yogurt
  • Cold watercress and yogurt soup
  • Broccoli with yogurt and mustard
  • Skyr yogurt cups with avocado, pomegranate and apple tartare

Raw fruits and vegetables

It goes without saying that fruits and vegetables should be the basis of any diet, but if we seek to enhance satiety, we are more interested in choosing pieces that we can consume raw, whole and with skin.

Raw vegetables retain all their nutrients and require more work from the digestive system, they also have more water and offer a greater amount of fiber. To this is added the chewing factor, another key element when planning a more satisfying diet that avoids the anxiety of snacking.

It is always better to eat whole fruits and vegetables than in juice, smoothies or smoothies, no matter how much we crush them raw and without straining. Well washed, there is no problem in consuming the skin of apples, pears, persimmons or peaches; Vegetables such as carrots, cucumbers, sabanitos or celery are also excellent to take away and take in snacks anywhere.

  • Salad with fresh fruit, pipes and dried apricots
  • Thai salad
  • Moroccan crispy salad
  • Refreshing salad of colored tomatoes, cucumber and plum
  • Japanese-style cucumber salad
  • Watercress and orange salad
  • Grapefruit au gratin with cinnamon
  • Crunchy with grapefruit and yogurt in a glass


It is a fruit, but we include it separately for its unique characteristics. Beyond fashions, avocado or avocado is a nutritionally very complete food that is also more satisfying than other vegetables because it is very rich in healthy fats.

The smallest specimens, when they are at their point, can be eaten by spoonfuls opened in the middle as if they were a yogurt or a kiwi; if they are very creamy, they can be crushed or crushed to make creams, dressings, patés or the occasional healthy dessert. Chopped in a thousand ways, it will increase the satiety and nutrients of a multitude of dishes.

  • Avocado hummus
  • Chicken and avocado salad
  • Assorted avocado toasts
  • Spicy salmon toast with avocado cream and goat cheese
  • Avocado, banana and honey toast
  • Refreshing avocado, tomato and basil salad
  • Mini avocado and quinoa burgers
  • Creamy potato salad with avocado sauce

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