Man, I’m Full: The Most Filling Foods

As we strive toward a healthier diet, one of the most important things we should look for are foods that are full of fiber and protein but light on calories. The average male with a moderately active lifestyle should consume 2,400 to 2,800 calories per day, while the average woman needs between 2,000 and 1,800. While most people combat weight gain by switching to a lower-calorie diet, what we should do instead is focus on foods that are low in calories relative to their amounts of fiber and protein.

To help you improve your diet, we’ve created a list of some of the most filling foods and helpful information on how you can include more of them in your diet.

1. Boiled Potatoes

Potatoes get a bad rap when it comes to their nutritional content. Since we’re used to seeing them fried, we assume they’re horrible for us when it’s actually the opposite. Potatoes, when boiled rather than baked or fried in oil, bring lots of nutrients to your diet, including vitamins B6 and C, fiber, and protein. Boiled potatoes also make people feel extremely full, especially when they’re consumed with a protein-heavy meat dish like beef or pork. If you want to add a little more flavor to your boiled spuds, consider tossing them in a light vinaigrette with plenty of bright, fresh herbs.

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2. Popcorn

No one disputes the fact that popcorn is extremely filling, which makes it surprising that it’s regularly sold in movie theaters in gigantic tubs. Most of the time, these massive tubs go unfinished because popcorn is just so filling. Popcorn has been eaten for centuries around the world, and although it’s generally considered a snack rather than a meal, it can be filling and nutritious. Regular popcorn has tons of dietary fiber, no sugar, and few calories. This makes it a great snack for those trying to limit their daily caloric intake.

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3. Eggs

Another food that’s filling and without sugar or carbohydrates is the humble egg. The average egg has 70 calories and 6mg of protein – that’s a huge amount of protein for such a tiny amount of food. While typical cooking methods for eggs usually add a small amount of oil or fat – scrambling or frying, for example – it is possible to reap the benefits of eggs without adding any additional calories. Try making a few hard-boiled eggs to eat them as a quick snack when you’re on the go. Poached eggs also don’t require any additional ingredients and make a great breakfast.

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