1.

Oats

Oats are a fiber-rich whole grain that can help curb hunger and keep you satisfied longer.

A bowl of plain oatmeal (not the sugary packets) is a great way to start the day.

Try it with: Fresh berries, a sprinkle of cinnamon, or a spoonful of nut butter.

2. Eggs

Eggs are a high-quality protein source that can keep you full for hours. They’re versatile, budget-friendly, and quick to prepare. Best for: Breakfasts or light lunches—boiled, scrambled, or poached.

3. Leafy Greens

Spinach, kale, romaine, and other leafy greens are low in calories but high in fiber, vitamins, and minerals. Use in: Salads, smoothies, wraps, or sautés.

4. Greek Yogurt (Plain, Low-Fat)

Greek yogurt offers protein and probiotics, which support both satiety and digestive health. Choose plain versions to avoid added sugars. Pair with: Fresh fruit, seeds, or a drizzle of honey.

5. Apples

Apples are rich in water and fiber, making them a filling and refreshing snack. Bonus tip: Eat them with the skin for maximum fiber.

6. Beans and Lentils

These plant-based powerhouses are rich in fiber and protein, which help control hunger and support steady energy. Great in: Soups, stews, salads, or grain bowls.

7. Chicken Breast or Turkey

Lean poultry is low in fat and high in protein, making it a great base for satisfying meals. Cook with: Simple seasonings, herbs, or lemon juice instead of heavy sauces.

8. Berries

Blueberries, strawberries, and raspberries are low in calories and high in antioxidants and fiber. Perfect for: Topping oatmeal, mixing into yogurt, or enjoying on their own.

9. Nuts (In Moderation)

Almonds, walnuts, and pistachios are rich in healthy fats and protein. They’re calorie-dense, so a small handful goes a long way. Snack smart: Pre-portion your servings to avoid overeating.

10. Sweet Potatoes

A nutrient-dense alternative to refined carbs, sweet potatoes provide fiber, vitamins, and slow-digesting carbs. Delicious when: Roasted, baked, or mashed with olive oil and herbs.