4 Filling Meals for Effortless Weight Loss

There is a fair bit of uninspired, ‘chicken and broccoli’ type meal plans still circulating in the ‘healthy eating’ world, so you would be forgiven for thinking that losing fat means sacrificing flavor and fullness for bland, low-calorie alternatives. Luckily, this could not be further from the truth. With a bit of creativity and effort, you can find a ton of tasty, nutrient-dense meal options that leave you feeling satiated without packing on the extra pounds. But if you are new to the world of diet hacking and unsure where to begin, here are four simple dishes you can try out. 


Peanut Butter and Oat Protein Shake

First on the list is a super simple blend of household staples (minus the protein powder, of course). Take two tablespoons of your favorite peanut butter brand, a cup of raw or cooked oats, one cup of your choice of milk (almond, coconut, skimmed, etc.), and a scoop of protein powder, and throw them all in a blender or shaker. Make sure to blend/shake for at least a minute before serving. All these ingredients rank very high on the satiety index and would be more than enough on their own to keep you satisfied, but combining them all into a shake is a surefire way to stay full throughout the day. Peanut butter and oat protein shakes are delicious, filling, and jam-packed with essential macro and micronutrients, including protein, carbs, healthy fats, fiber, and iron, so give them a try.


Ezekiel Bread Avocado Toast

Next on the list is a lower-calorie twist on a popular dish consumed nearly everywhere. Avocado toast is already a pretty filling meal on its own but can be somewhat inconsistent from a calorie density perspective. Depending on the type of bread used, a slice of avocado toast can range anywhere from 180-300 calories, so fitting it into a weight loss plan could be tricky. Luckily, there is a solution, and its name is Ezekiel. A slice of Ezekiel bread ranks high on the satiety index and low in calories, meaning you can enjoy a fair bit of it before the Kcals start adding up. Avocados are also very filling and contain many antioxidants and vitamin C, so you can never go wrong with them. If your lifestyle allows it, you can also add an egg to the dish to round out the satiety and add a little protein to the mix. 


Hummus and Baby Carrots 

Hummus and carrots make for excellent snacks to pull out of your fridge when feeling peckish. Both foods are low-calories and will fill you up quickly, making them ideal replacements for standard calorie-dense options like potato chips or sugary candies. If you want to add a little zest to the dish, you can always drizzle a bit of lemon juice and a pinch of salt to add that extra bit of flavor you might be craving. Like most food items on this list, hummus and carrots are chock-full of essential vitamins, including calcium, vitamin A, and potassium. Best of all, hummus and carrots are dirt cheap and contain a lot of fiber to lower cholesterol levels and regulate healthy bowel movements. 


Lentil Soup 

The last dish on the list is filling, low in calories, and perfect for keeping warm during those cold winter nights. Lentil soup is a typical dish found in many cultures worldwide, so finding the necessary ingredients is simple. There is also a wealth of different recipes and prep methods available online, allowing you to continue to make enjoyable new combinations. Like other meals on this list, lentil soup contains a healthy serving of protein, carbohydrates, and essential micronutrients, including B vitamins, magnesium, and zinc. Lentils, like most vegetables, rank very high in satiety, and the addition of broth will have you feeling satisfied in no time. 


The four meals mentioned above are affordable, nutrient-dense, low in calories, and most importantly, accessible to all dietary lifestyles (i.e., vegan, vegetarian, etc.). They are also easy to experiment with by adding other ingredients and trying different preparations, leaving you a lot of room to get truly creative. If you are looking to spice things up in the kitchen and achieve your weight loss milestones with a more enjoyable lifestyle approach to dieting, then these four options are sure to do the trick. 

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