High Satiety Diet (And food list)

Step 1: Choose 1 protein

Step 2: Choose 2-4 veggies

Step 3 (if needed): Choose 1 fruit

Step 4 (again, if needed): Choose nuts and seeds

Note: The foods listed here are organized based on how full they will make you feel, with the most filling options at the top. For example, egg whites are more filling on their own than whole eggs.

The goal is to prioritize high-protein, highly filling foods to help you feel satisfied with fewer calories, making it easier to manage your intake effectively.

Protein

• egg whites

• Greek yogurt

• cottage cheese (low-fat)

• shrimp

• sirloin steak (fat trimmed)

• chicken breast (skinless)

• salmon

• crab

• oysters

• mussels

• liver

• ground beef (extra lean)

• anchovies

• lamb roast

• tuna

• whey protein powder

• white fish

• pork chops

• whole eggs

• turkey

Vegetables

• spinach

• asparagus

• mushrooms

• lettuce

• zucchini

• cauliflower

• cucumber

• broccoli

• kale

• bell pepper

• onion

• sweet potato (boiled not baked)

• brussel sprouts

• green beans

• carrots

Fruit (fresh or frozen but not dried)

• berries

• orange

• grapefruit

• peach

• watermelon

• pineapple

• cantaloupe

• kiwi

• apricot

• apple

• banana (greener is better)

Nuts and Seeds

• pumpkin seeds

• hemp seeds

• coconut

• macadamia nuts

• sesame seeds

• brazil nuts

• cashews

• sunflower seeds

• hazel nuts

• almonds

• flax seeds

• pistachios