5 light yet satisfying meals to keep you full until dinner
If you’re someone who feels hungry shortly after eating, today’s post is for you. At Glucovibes, we propose 5 light yet filling meals to keep you satisfied until dinner. Our ideas include simple recipes for a healthy, easy, and satisfying meal, and we explain what to consider so you can create your own dishes.
The main key to creating a satisfying meal is incorporating nutrient-dense foods. It’s important that your dishes provide sufficient amounts of fiber, protein, and healthy fats.
Soluble fiber helps retain water in the digestive tract, which slows digestion. This is the primary reason we feel full for longer. Good sources of soluble fiber include legumes, oats, prunes, carrots, and citrus fruits (1).
Proteins are considered the most satiating group because the amino acids produced by protein digestion stimulate the release of various satiety hormones. These proteins can come from animal sources like meat, fish, or eggs, or from plant sources like tofu, tempeh, or even legumes (2).
Finally, healthy fats, such as olive oil, avocado, and nuts, also have a positive effect on satiety, though to a lesser extent, as they slow gastric emptying (3).
Here are a few ideas to get you started…
Spiced chickpeas with Brussels sprouts and tofu
In this dish, you’ll find everything needed for a filling meal in a very simple way: ample protein from the tofu and chickpeas, fiber from the chickpeas, rice, and Brussels sprouts, and healthy fats (olive oil and seeds). If you’re not accustomed to using tofu in your meals, you can substitute it with strips of chicken breast, for example.
Ingredients:
- Spiced chickpeas
- Brown rice
- Brussels sprouts
- Marinated tofu
- Salt and extra virgin olive oil (EVOO)
Finally, I recommend adding your favorite seeds, such as flaxseeds, sesame seeds, or sunflower or pumpkin seeds. This will enrich your dish, as they provide healthy fats as well as fiber.
Quinoa and ground meat stuffed eggplants
Stuffed eggplants are an excellent option for creating a complete, all-in-one meal. You can fill them with ground meat, or, if you don’t consume animal protein, you can use textured soy protein. To make it a bit lighter while still satisfying, we recommend skipping a béchamel sauce and instead baking them in the oven with fresh mozzarella and serving them with a tomato salad.
Ingredients:
- Half a roasted eggplant
- Sautéed vegetables: onion, carrot, and green bell pepper
- Cooked quinoa
- 2 tablespoons of tomato sauce
- Mozzarella cheese
- Salad tomato
- Red onion
- Salt and extra virgin olive oil (EVOO)
Complete salad with honey mustard vinaigrette
Salads are always a great option for creating a varied and balanced dish. Start with a base of leafy greens such as lettuce, spinach, arugula, or mache. On top of this base, add your favorite vegetables and fruits. In this case, we’ve chosen cherry tomatoes and pomegranate, which not only add antioxidant power but also a sweet touch to your dish. Chickpeas, eggs, and cheese provide high-quality protein, while avocado adds the necessary healthy fats. Pair it with a slice of bread to increase the carbohydrate content of the meal.
Ingredients:
- Baby spinach
- Chickpeas
- Cherry tomatoes
- Pomegranate
- Half an avocado
- One boiled egg
- Cheddar cheese
For the dressing, mix 1 tablespoon of mustard, 1 tablespoon of honey, 2 tablespoons of olive oil, and a pinch of salt.
White rice with curry chicken
A classic. This dish is super simple, filling, and perfect for spice lovers and those who enjoy bold flavors. As you may have noticed, it follows the same pattern: rich in fiber and protein. In addition to chicken breast, we’ve added peas, which also have a high protein content.
It’s important that our dishes include a variety of vegetables, so feel free to add them without hesitation.
Ingredients:
- Chicken breast
- Coconut milk
- Spices (curry, turmeric, and cumin)
- Boiled rice (choose brown rice for extra fiber)
- Sautéed vegetables (carrot, onion, and peas)
- Salt and extra virgin olive oil (EVOO)
Stir-fried vegetables with beef tenderloin and rice noodles
Lastly, I suggest a Thai-style dish that includes a variety of vegetables and rice noodles to provide the fiber and carbohydrates you need. We’ve chosen beef tenderloin to provide enough protein to keep you satisfied for a long time.
I recommend cutting the vegetables into thin strips and using a wok to stir-fry them to achieve a crispy texture. To enhance the flavor, you can add a splash of soy sauce.
Ingredients:
- Assorted vegetables: carrot, onion, beetroot, green bell pepper, and carrot
- Rice noodles
- Beef tenderloin cooked to your liking
- Soy sauce
- Salt and extra virgin olive oil (EVOO)
Additional recommendations
Finally, now that you have the tools to face the day without feeling hungry, we offer a few recommendations for when you sit down to eat. I want to make two clarifications that will help you stay satisfied for longer.
Eat mindfully and without distractions. It’s not a good idea to eat in front of the TV or while engaging in other activities. It’s important to eat slowly, chewing and savoring each bite, so you can better recognize hunger and satiety signals.
Try not to fall for myths. While drinking a large amount of liquids before eating can make you feel “full,” this sensation won’t last long and will cause you to eat less, so it won’t be long before you feel hungry again.
The key to maintaining a balanced diet and good nutritional health is learning to eat mindfully: understanding how what you eat affects your body and how other aspects of your life (rest, stress, activity, etc.) influence your health and bodily functions. The intensive and personalized monitoring we provide at Glucovibes is the most comprehensive way to deeply understand yourself and your body, and to learn, along with our team of nutritionists and health professionals, how to eat mindfully.
References
- [1] Escudero E, González P. La fibra dietética. Nutrición Hospitalaria. 2006;21(2): 61-72.
- [2] Fromentin G, Darcel N, Chaumontet C, Marsset-Baglieri A, Nadkarni N, Tomé D. Peripheral and central mechanisms involved in the control of food intake by dietary amino acids and proteins. Nutrition Research Reviews. 2012;25:29-39.
- [3] Gentilcore D, Chaikomin R, Jones K, Russo A, Feinle-Bisset C et al. Effects of fat on gastric emptying of and the glycemic, insulin, and incretin responses to a carbohydrate meal in type 2 diabetes. The journal of clinical endocrinology & metabolism. 2006;96(6):2062-2067.