Foods that give you a lot of bang for the buck

[BonitaApplebum]

Since I’m doing the WLC, I’m trying to eat foods that keep me on plan but also leave me feeling feeling really satisfied (e.g. not starving again an hour after I eat).

Things that seem to work for me:

- something protein based with a little fat
- something with lots of volume but low calories

I made soup tonight with a leftover chicken and that was pretty good. I had two big bowls.

I’d love some inspiration from other folks in this vein.

[merigayle]

Eggs, especially egg whites.

[Run Amok]

Eggs,  lowfat dairy (cheese,  cottage cheese, greek yogurt). Lots of veggies along with my protein and skipping a traditional "carb". A big salad instead of a bread or tortilla for tacos or sandwiches.

If I'm craving something sweet eating something high protein (a string cheese, a hard boiled egg, plain greek yogurt) and then waiting 30 minutes. 

Soup.

Training myself to eat a reasonable portion. Like eating an apple and a lf string cheese is a 150 cal snack.

A cup of soup and a low carb tortilla with one egg and one ounce of lowfat cheese is about 300 calories. It's not a ton of food but it's very satisfying. 

Today's lunch was kale, an egg, low fat mozz & tomato sauce. 220 calories and very satisfying.

[Ice Cream]

if carbs are OK: oatmeal, plain/no added sweeteners.

[BonitaApplebum]

if carbs are OK: oatmeal, plain/no added sweeteners.

I’m not ANTI carb, but I find that they don’t keep me satisfied for as long, so if I’m trying to lose weight they aren’t my first go to. I do keep them in the mix, though.

I really want to like oatmeal, but unless it’s a cookie or in granola I struggle with it.

[picote]

Mini ice cream cones from TJs. 70 cal and with a little bit of red wine it feels like a huge treat. Probably not what you’re asking for

If it’s low sugar, a big pile of roasted veggies, especially broccoli, is good. I agree protein with some fat, so a nice piece of salmon, seared tuna with avocado, steak of some sort. I can pretty easily skip breakfast and lunch and have most of my calories at dinner, but if I’m hungry I can have a bowl of cottage cheese with salt or a fried egg on a wasa cracker and do fine.

I’m most successful when I skip the carbs and make the big parts of my plate veggies with a side of protein and fruit for dessert. And wine, which seems to act like an appetite suppressant for me.

[diablita]

I’m most successful when I skip the carbs and make the big parts of my plate veggies with a side of protein and fruit for dessert. And wine, which seems to act like an appetite suppressant for me.

All of this for me, other than the wine part.   . It almost guarantees more snacking for me, unfortunately.

I love roasted/air fried vegetables mixed with a little bit of goat cheese.  It feels incredibly indulgent, is super easy to make and the goat cheese is excellent from a nutrition standpoint.

[BonitaApplebum]

Ooh I like the goat cheese idea.

[picote]

Do you use less olive oil with air frying? That might push me to an air fryer. We eat a LOT of feasted veggies and I try to account for the oil in mfp, but given how often I refill our olive oil, I worry I underestimate.

FWIW, as much as I love it, cheese is my nemesis when trying to stick to 1200 cal. Pretty soon I’m adding a bit here and there and I end up over. I’ve been having spinach salad with just fruit, salt and red wine vinegar, as anything else pushes me over.

[diablita]

I'm right there with you:  on the paleo wagon in time out right now b/c of my love of cheese and salty snacks, so clearly I can't be trusted.  Although once I do paleo for a bit I can get the cheese thing under control.

As for the air fryer, unequivocally yes.  I don't use as little oil as I thought I would (e.g., a teeny spray from a mister) but I use much less than with roasting. 

[Natasha]

Oatmeal has protein.  I have muesli most mornings with rolled oatmeal, chopped apple, dried fruit, a few nuts, some yogurt and fruit juice to plump it up.

[floridagal]

Tuna packet. Small squirt of Mayo and relish. Salt.
Hard boiled egg

[Rejaneration]

I always have a supply of hard boiled eggs in the fridge.  That is my go to breakfast (at about 10:30).

Soup is a staple in our house (in winter). I find it satisfying and helps with weight control.

I am not anti cheese as it helps me stay full, but I try to eat it earlier in the day and not with alcohol (as portion control becomes an issue then).
Typical lunch is a small corn tortilla with a bit of shredded cheese and some roasted chicken. By small, I mean the 6 inch ones.  The street tacos are tiny and then, I have two.

[Natasha]

Beans are supposed to make you feel full. Lots of fiber and protein. I make a vegetarian bean chili with walnuts and dried mushrooms that’s really filling.

[picote]

I’m eating a ton of carrots as filler while I’m making dinner. I don’t know about the bang, but they’re low calorie and better than filling up on cheese.

[Ice Cream]

to be honest: foods that "make you feel full" don't seem to have that effect on me. It really depends on the quantity you eat.

Soups indeed make me feel "full", but that's quite different from feeling full from, say, mashed potatoes.

[Run Amok]

I don't need to feel full. I need to feel not-hungry. For as long as possible.

[BonitaApplebum]

I don't need to feel full. I need to feel not-hungry. For as long as possible.

That's an interesting distinction!

Experimenting with intermittent fasting has made me much more aware of what being hungry vs. not-hungry feels like. I feel like 95% of the time I eat because I'm bored, or because external signals tell me it's "time" to eat (someone else is eating, social cues, etc.).

[Ice Cream]

I don't need to feel full. I need to feel not-hungry. For as long as possible.

I don't like to feel full at all.  I think not hungry = satsified on B's original post.

[redkitty]

I’m not ANTI carb, but I find that they don’t keep me satisfied for as long, so if I’m trying to lose weight they aren’t my first go to. I do keep them in the mix, though.

I really want to like oatmeal, but unless it’s a cookie or in granola I struggle with it.

I don't know what you don't like about oatmeal, but I have found I much prefer Irish Oats over regular oats. I really don't like regular oatmeal (unless in cookie form.) I don't make mine sweet as that grosses me out. But I admit I haven't quite gone the savory route (plenty of recipes out there for savory oatmeal.) I tend to just put some almonds on top and mix in some ground flaxseed. Now, i won't say this is my favorite breakfast or anything, but it can definitely be filling.

[rocketgirl]

I would totally eat savory oatmeal.  (I mean, if I didn't have to make it or it came in the instant packet).

[BonitaApplebum]

I should probably give oatmeal another chance. I do really like those oatmeal and peanut butter Girl Scout cookies, maybe I could try it with PB.

[Run Amok]

When I was a kid oatmeal made me gag. But I realized it is that I don't like how my mother prepares it. She would make it really soup and then add tons of cold milk.

I like mine really thick. Like I will let it cool to room temp and solidify. Hot is ok too but it has to be thick. And no milk, for heavens sake! I love it savory or sweet.

I'm not anti carb. But sometimes carbs just add unnecessary calories. Like tortillas can be 150+ calories each and I'm just as happy with my taco fixins on a salad and end up with way more food (or less calories) that way. Just as one example. 

[rocketgirl]

I know this awful, but I've seriously eaten garlic toast for dinner before.  Not regularly or anything, but sometimes that's just what I want.

[picote]

We make a big batch of steel cut oatmeal every week in the instant pot and reheat during the week. Super easy and tastes great. I don’t usually eat it, but DH and the kids love it.

[redkitty]

We make a big batch of steel cut oatmeal every week in the instant pot and reheat during the week. Super easy and tastes great. I don’t usually eat it, but DH and the kids love it.

You know, I haven't tried it in my instant pot. I should do that. I made some overnight in the crock pot once. It was ok. But the IP would help speed up the process as well (I actually like McMann's instant Irish oats, those only take about 6 minutes.) I like the irish oats better than regular oats because of the texture. I feel like regular oatmeal has a really gross texture and is essentially flavorless. Though Irish Oats don't have much more flavor. I also prefer it thick and I only use water as well.

[Natasha]

I’ve developed a taste for homemade muesli. Old fashioned oats, chopped apple, raisins or craisins, chopped nuts or peanut butter, a dab of yogurt, cinnamon, and enough juice to soak up in the oatmeal. I don’t cook it. I just let it set for a half hour or so and eat it.

[radial]

Ribeye steak.  No, seriously. 

[Ice Cream]

I don't know what you don't like about oatmeal, but I have found I much prefer Irish Oats over regular oats. I really don't like regular oatmeal (unless in cookie form.) I don't make mine sweet as that grosses me out. But I admit I haven't quite gone the savory route (plenty of recipes out there for savory oatmeal.) I tend to just put some almonds on top and mix in some ground flaxseed. Now, i won't say this is my favorite breakfast or anything, but it can definitely be filling.

Agreed on trying different kinds. I like the Scottish oats from Bob's Mills for breakfast. I add a bit of unsweetened carob powder, and that's it. It's been my breakfast for years now.

[merigayle]

You know, I haven't tried it in my instant pot. I should do that. I made some overnight in the crock pot once. It was ok. But the IP would help speed up the process as well (I actually like McMann's instant Irish oats, those only take about 6 minutes.) I like the irish oats better than regular oats because of the texture. I feel like regular oatmeal has a really gross texture and is essentially flavorless. Though Irish Oats don't have much more flavor. I also prefer it thick and I only use water as well.

Steel cut is great in the IP, i make a big batch and then reheat over the week.

[caribougrrl]

I don't know what you don't like about oatmeal, but I have found I much prefer Irish Oats over regular oats. I really don't like regular oatmeal (unless in cookie form.) I don't make mine sweet as that grosses me out. But I admit I haven't quite gone the savory route (plenty of recipes out there for savory oatmeal.) I tend to just put some almonds on top and mix in some ground flaxseed. Now, i won't say this is my favorite breakfast or anything, but it can definitely be filling.

I have recently started buying sprouted oats... and I eat them raw (with yogurt or milk). The texture is completely different than regular rolled oats... almost crispy. Today I added ground cardamom and zested orange rind. My better half had hers with turmeric, black pepper, and ginger.

[redkitty]

I'll look for sprouted oats. I think I would like a crunchy texture.

I inadvertently had garlic flavored oatmeal this morning. It was on accident because I have no idea how garlic flavor was added to the oats. I cannot figure it out. I added ground flax seed (not the likely culprit) and some slivered almonds. It may have been the almonds as those came from a cooking package where I did not add the almonds. But typically the almonds in those packages are just plain (and I tried one out of the bag and it tasted plain to me.) I did not add salt to the water, so it is not as though I could have added garlic on accident. anyway, it was ok with garlic. I think it would have been better if I had been expecting it.

[Rejaneration]

Another good food for bang for your buck is roasted chicken. We always have one in the fridge and it serves as fillings for tortillas, soup, alone with salt when I just need a protein bump, etc.

[BonitaApplebum]

Another good food for bang for your buck is roasted chicken. We always have one in the fridge and it serves as fillings for tortillas, soup, alone with salt when I just need a protein bump, etc.

We have a rotisserie spit for our air fryer. Roasted chicken is awesome in there.