One simple solution for feeling fuller

There is sound and consistent evidence that including protein in our meal can help us to feel fuller and better manage our weight.

Indeed, research suggests a higher protein diet may be one of the best dietary strategies for long term weight maintenance.

My experience is that whilst we are good at including a protein source at dinner, we too often skip protein at breakfast, and occasionally lunch too.

Some ways to include nutritious protein sources in our meals are:

  • Greek yoghurt with fruit and either muesli or a high fibre cereal,
  • Eggs or baked beans on wholemeal toast with vegetables, such as tomato and spinach,
  • Tuna or egg with a multi-grain salad sandwich,
  • Chicken or lean beef with a vegetable soup,
  • Legumes (beans and pulses like kidney beans, lentils or chick peas) at dinner, particularly if we are vegetarian or not eating meat (although they make for a great addition anyway), and
  • A small tub of yoghurt or a handful of nuts as a snack if we are hungry in between meals.

Note the goal is not to eat as much protein as possible, nor to eat just any food that contains protein.

Instead, it is about making sure we consciously include a nutritious protein source with each meal.

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