🥗 Five Ways to Fill Up without Overeating

by Aurelio Alberici

🥗 5 Healthy Ways to Feel Full Without Overeating

If you want to feel satisfied after meals without overindulging, you're not alone — especially as colder weather often has us reaching for comfort foods.
The good news? You can enjoy hearty meals and still stay on track with your nutrition and wellness goals.

Here are five smart, nutrient-rich foods that help you stay full longer — without the extra calories.

🔬 What Makes Certain Foods More Filling?

Certain foods naturally help you feel fuller and more satisfied. Here's why:

  • Protein digests more slowly than fats or carbs, helping you stay full longer¹

  • Healthy fats slow stomach emptying, increasing satiety

  • High-fibre foods (especially soluble fibre) expand in your stomach and slow digestion² ³

  • Foods with high water or air content increase food volume — without extra calories⁴

  • We often feel full based on volume, not just calories⁵

That’s why the key to smart eating is choosing volume-rich, nutrient-dense foods.

🥚 1. Eggs – Protein-Packed & Versatile

Why they work:
Eggs are a fantastic source of high-quality protein, with around 7 grams per egg for under 70 calories¹. They’re also incredibly versatile for meals or snacks.

Make it even more satisfying:
Add vegetables like spinach, peppers, or tomatoes for extra fibre and water content. Try a veggie-packed omelette or enjoy sliced boiled eggs with tomato rounds.

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🌾 2. Oats – Fibre-Rich & Comforting

Why they work:
Oats are loaded with soluble fibre, which swells when mixed with liquid to help slow digestion and keep you full longer³ ⁶.

Make it even more satisfying:
Cook oats with milk or soya milk for added protein. Stir in protein powder, chia seeds, or a spoon of almond butter for healthy fat and a fuller meal.

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🍲 3. Bean Soup – Fibre + Protein Combo

Why it works:
Beans are a powerhouse of soluble fibre and plant-based protein. A bowl of black bean soup can deliver 15g of protein and loads of fibre⁶.

Make it even more satisfying:
Serve with a side salad dressed in olive oil. The combo of extra fibre and healthy unsaturated fats helps boost satiety and slow digestion even further.

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🥤 4. Raspberry Protein Shake – Quick & Filling

Why it works:
A protein shake made with raspberries, protein powder, and milk or plant-based milk offers a double dose of protein and fibre³.

Make it even more satisfying:
Add ice cubes and blend for a thicker texture — this increases volume without adding calories and enhances fullness.

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🍦 5. Non-Fat Greek-Style Yoghurt – Low-Calorie, High-Protein

Why it works:
Greek-style yoghurt offers twice the protein of traditional yoghurt, with around 15g per serving and under 100 calories⁶. It’s a powerful snack or meal addition.

Make it even more satisfying:
Top with berries (for fibre), or go savoury with chopped cucumber, carrots, and bell pepper — season with herbs for a protein-rich dip or salad topper.

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⚖️ Final Thoughts: Eat Smart, Stay Full

Choosing the right foods can help you feel full, fuelled, and in control — without the need to overeat.
By focusing on high-protein, high-fibre, and water-rich meals, you’ll improve satiety, manage your appetite, and support your weight management goals naturally.

🛒 Want Quick & Healthy Solutions?

Explore convenient, protein-packed options like:
✅ Formula 1 Healthy Meal
✅ Protein Drink Mix Vegan
✅ Herbalife Protein Bars

Perfect for keeping hunger at bay — anytime, anywhere.

Herbalife Products 

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