Do you ever find yourself reaching for a snack just an hour after eating? It might be time to rethink what’s on your plate. I go through phases where this happens, and when it does, I take a moment to reflect on my food choices. I’ve found success with weekly meal planning, which removes the daily guesswork. Choosing the right foods can help you feel full longer, balance your energy levels, and reduce those midday and midnight cravings—all without the risk of overeating. When meal prepping, it’s essential to plan ahead and focus on whole foods.
Like many others, I sometimes struggle with healthy eating and maintaining a healthy weight. It’s something I consciously work on, and while I’m not perfect—most of us aren’t—I do my best. As I get older and face various responsibilities, eating healthily and keeping a manageable weight can feel increasingly challenging. However, I believe in pushing through and striving to eat more mindfully to feel better throughout the day. Let’s be honest: eating well does make a difference in how your body feels, your energy levels, and your overall appearance. So, if you’re looking to revamp your eating habits, these five items definitely deserve a spot in your regular meal rotation.
1. Eggs
Eggs are one of the most filling and versatile protein sources you can include in your diet. They are rich in essential nutrients and healthy fats that help control your appetite, keeping you satisfied for longer. Research shows that the protein in eggs slows digestion and stabilizes blood sugar levels, helping to reduce hunger-related spikes and crashes.
When I have the time, I love making a nutritious and irresistibly delicious Sweet Potato & Egg Hash. This dish is packed with protein and all the goodness you need to power through your day. You can also enjoy eggs scrambled, boiled, poached, or as part of a breakfast muffin—they’re perfect for busy mornings or post-workout snacks.
Tip: For an even more balanced meal, pair eggs with fibre-rich veggies or whole grain toast.
2. Oats
There’s a reason oatmeal is a breakfast staple. Rolled or steel-cut oats are rich in soluble fibre, which absorbs water and expands in your stomach, promoting a feeling of fullness. Oats also provide a slow release of energy, helping to keep your blood sugar stable and your hunger at bay for hours. Instead of reaching for instant, sugary packets, try making a bowl of creamy oats topped with fresh fruit, nuts, seeds, or even a spoonful of nut butter. My favourite fruits to add are fresh blueberries, strawberries, or bananas. I also cook my oats in milk to achieve a creamy texture and use natural sweeteners instead of sugar for added sweetness. A dash of cinnamon enhances the flavour, because who doesn’t love cinnamon?
3. Sweet Potatoes
Sweet potatoes are so underrated. If there’s one item I always keep on hand, it’s sweet potatoes. They are a delicious and satisfying carb option that digests slowly due to their fibre content and complex structure. Unlike regular white potatoes, sweet potatoes—especially the firmer varieties like Japanese yams—have a lower glycemic index, meaning they won’t spike your blood sugar. They’re quick to prepare and incredibly tasty. I eat sweet potatoes about 3 to 4 times a week because all I have to do is peel, cut them into cubes, season with salt and a tablespoon of water, then throw them in the microwave for a few minutes. Pair them with two boiled eggs and a cup of coffee or tea, and you’re all set for the day.
They’re rich in nutrients like beta-carotene, potassium, and vitamin C—and they’re super versatile. You can enjoy them roasted, mashed, in breakfast hashes, or even as a base for grain bowls.
**Pro Tip:** If you’re in North America, Japanese yams are an excellent choice—they hold their texture better and are extra satisfying.
4. Beans
5. Lentils
Lentils are a powerhouse when it comes to keeping you feeling full. With nearly 18 grams of protein and 15 grams of fiber per cup, they’re among the most nutrient-dense and satisfying plant-based foods you can eat. They come in various types, each offering a slightly different taste, but they are all delicious. Try incorporating them into soups, curry, stews, salads, or grain bowls. Plus, lentils are budget-friendly and cook much faster than other legumes.
Tip: Batch cook lentils and store them in the fridge, so you can easily add them to meals throughout the week. You can also prepare some of them as a curry to enjoy alongside healthy brown rice all week long.
Final Thoughts
If you’re trying to avoid mindless snacking or just want meals that actually satisfy you, these five foods are a great place to start. They’re nourishing, affordable, and easy to work into your everyday cooking.Try adding one or two of these ingredients to your next meal, and see the difference in your hunger levels and energy.
What’s your favorite go-to food that keeps you full? Let us know in the comments below! And if you loved this post, don’t forget to share it and check out more balanced meal ideas here at Devine Dishes
