When you watch your weight, you tend to go for light foods. However, certain “heavier” foods will make you feel full longer without making you fat. Here are 10 foods with a high satiety index that will allow you to eat healthily and avoid the mid-afternoon cravings.
1. Bananas
Bananas are excellent for health and are very satisfying. It is a good source of carbohydrates, is easy to digest and only contains about 100 calories! It is therefore ideal for breakfast or a snack. Eat it on its own or in a smoothie.
Banana smoothie bowl recipe for 4 people: Mix 2 bananas, 4 kiwis and some plain yoghurt. Pour the mixture into four bowls. Add chopped bananas and kiwi fruit on top. Sprinkle with some grated coconut.
2. Potatoes
Yes, the potato is low in calories (only 92 kcal per 100g). As a result, it can serve as the base for many healthy recipes. Baked, in salads, mashed … The potato won’t make you gain weight, as long as you don’t turn it into fries.
Potato salad and sole recipe for 2 people: Fry the sole on both sides. Remove from the pan and shred it. In a large bowl, combine the potatoes, the shredded sole, and 2 chopped shallots. Add a light vinaigrette and a little bit of parsley. Add salt and pepper to taste.
3. Kidney Beans
Kidney beans are legumes that are very rich in fiber and minerals and only have 333 calories per 100 g. They are filling all while facilitating intestinal transit.
Moroccan carrot and red kidney bean recipe for 4 people: Soak the kidney beans overnight in a large bowl of water. Boil them for 1 hour over low heat in a saucepan. Peel 2 carrots and 1 zucchini and slice them. Cook them in a little water. Then, fry the carrots, zucchinis and beans in a pan with a little olive oil, the juice of a lemon, 1 tsp of cumin, 2 cloves of minced garlic and fresh coriander. Season to taste.
4. Rolled oats
Oatmeal has it all. Not only does it help you stay full all morning (if consumed in porridge for breakfast), but it swells up in the stomach when swallowed making the feeling of satiety last longer. Last point: this cereal makes only 68 calories per 100 g. Oatmeal can also be enjoyed as a snack or as a dessert with berries.
5. Whole Grains
Whole grains promote good intestinal transit, satiate and are low in calories. Whole grain pasta made of barley or rye is a very good base for many dishes, provided you don’t drown them in sauce and cheese.
“One pot pasta” recipe for 2 people: “One pot pasta” is a culinary technique which consists of cooking everything in the same pot. For this recipe, place 300 g of whole grain penne in a saucepan. Add broccoli, cherry tomatoes, cauliflower, parsley, salt and pepper. Pour 1 liter of chicken broth over the ingredients and cook for 10 minutes. Drain and serve immediately.
6. Apples
In addition to being rich in fiber and vitamins, apples only have 52 per 100g. It will fill you up without making you gain weight. It can be combined with bananas and a little bit of cinnamon (115 kcal). If you like sweet-savory mixes, you can easily add it to a salad for a little bit of tang.
Sweet and savory apple salad for 2 people: In a bowl, add some beet sprouts and add 2 Green apples diced. Crumble 50g of feta and add a few nuts. Drizzle with olive oil. Add salt and pepper.
7. Cottage Cheese
Rich in water and protein, cottage cheese (1% milk fat) makes you feel full without making you fat as it only has 72 cal per 100 g. You can easily add it to a smoothie recipe or make lean tzatziki.
Light tzatziki recipe for 4 people: Cut 1 cucumber into small cubes. Chop a little mint and 1 clove of garlic. Mix these ingredients in 100 g of 1% cottage cheese and add a drizzle of olive oil.
8. Eggs
Here is another food rich in proteins, vitamins but also in iron! With only 155 calories per unit, it satisfies hunger without affecting your weight.
Vegetable omelet recipe for 2 people: Beat 4 eggs in a bowl. Pour them into a very hot non-stick pan. Add salt and pepper. Once the omelet is set, lay it flat on a plate. Add thin slices of red onions, cherry tomatoes, steamed green beans, yellow peppers, and basil. Fold the omelet in half and serve-up.
9. White Meat
Lots of protein and little fat: white meat is one of those foods that is filling while having a fairly low caloric intake (approx. 150 calories per 100g). To preserve its benefits, cook the chicken in the oven or in the pan, but above all, don’t fry it!
Lemon chicken recipe for 2 people: Preheat the oven to 350 F (180 ° C). Dice 2 chicken fillets. Marinate them for 2 hours in a mixture of 4 tsp. to s. olive oil, lemon juice, a few mint leaves, salt and pepper. Once the chicken is well marinated, place it in a baking dish and bake for 15 minutes. Serve with quinoa or bulgur.
10. WhiteFish
Whitefish like haddock, are often recommended in meal plans. With only 90 calories per 100 g and with good protein content, they are low in fat and are quite flavorsome. Another popular choice to put on your plate without hesitation is cod which only has 85 calories per 100 g.
Haddock ceviche recipe for 2 people: Dice 250 g haddock. In a bowl, mix 3 tsp. to s. olive oil with the juice of 2 limes, a few drops of tabasco, 1 clove of chopped garlic, salt and pepper. Marinate the fish for 2 minutes. Dice 1 green pepper and 1 red pepper. Peel and cut 1 red onion. Mix with fish. Present as a tartare with a few parsley leaves.