Foods That Fill You Up While Keeping You Trim

If you’re aiming to shed pounds by cutting calories, there’s no need to go hungry. Instead, focus on the following high fiber, rich protein foods to keep you satiated while helping you achieve your healthy goals…

Greek Yogurt

When it comes to a vegetarian-friendly, meat protein alternative, Greek yogurt takes the cake (not to mention it also offers a healthy substitute in baking).

Serving up double the protein in regular yogurt and a boatload of calcium, this plain, creamy delight can be added to dips, soups, sauces, and desserts.


If you’re bored with the same old chicken breast then heart-healthy salmon will be a welcome change.

Grill or bake this excellent source of lean protein and omega-3 fatty acids to keep your insulin (and appetite) levels balanced, and your weight in check.

Cottage Cheese

Not only is cottage cheese packed with protein, calcium, and vitamin D, it also makes a great lunch staple aside a fresh salad or with some multigrain crackers.

You might think you’re eating a creamy, filling treat, but really you’re promoting muscle growth and boosting your metabolism with this nutritious cup of diary.

Nut Butters

Almond, soy, cashew, or macadamia—all natural nut butters are as creamy and satisfying as store-bought peanut butter from the jar featuring the famous bear—however they contain no added sugars. Each smear promises plenty of protein, calcium, and fiber without the empty calories!

Pistachio Nuts

Were you aware that a penchant for pistachios means you’re reaching for the lowest calorie and lowest fat nut in the world?  Pistachios beat out peanuts, walnuts, almonds, cashews, and all other nuttiness when it comes to lowest fat and calories per equally portioned serving.

So in the end you can snack on more pistachios to protect your heart and stay satiated longer.


Red, green, or regular old brown lentils, it doesn’t matter. You can simmer lentils on their own to add to a salad or feature as a spicy side.

Or you can easily simmer them into soups, stews, and sauces for a fiber- and protein-filled way to relieve hunger pangs. Lentils are one legume that slow-releases glucose sugars to keep your appetite at bay for longer.

Whole Grain Cereals

I eat high fiber, whole grain cereal as a snack all the time. I’ve even been known to eat it for dinner when I’m in a rush. And it’s honestly a pretty balanced meal.

One bowl packs sufficient amounts of hunger-beating fiber, B vitamins, antioxidants, magnesium, and iron. Plus, I add mixed berries or a sliced banana if I’m craving something sweet.

Mixed Berries

Not only is a cup full of raspberries, blueberries, and blackberries easy on the eyes. This vivid container of fresh sweetness packs plenty of fiber while keeping your caloric intake low.

So you can easily sprinkle berries on top of cereal, oats, yogurt, or into a smoothie to satisfy a sweet tooth—without the guilt!


Another protein- and fiber-rich alternative for vegans and vegetarians, hummus packs plenty of nutrients in this chickpea-based spread.

I’ve gotten used to reaching for hummus in lieu of mayo, sour cream, or butter on a lower fat and calorie sandwich or salad topper.

Hearty Vegetable Soups

Put the spoon down and step away from the cream of mushroom and seafood chowder soup. When I recommend a hearty vegetable soup as a satisfying snack, I’m referring to broth-based not cream-based soups.

Hearty vegetable-based soups—like minestrone, pureed tomato, and chicken wild rice pack fiber, essential vitamins, and protein in a single bowl to keep you full while cutting calories. I’m known to eat a small bowl of soup as a mid-afternoon snack to satiate my need to speed through the nearest drive-thru burger joint on the way home from the office.

Julie Ching, MS, RDN, CDE

Julie Ching, MS, RDN, CDE

Julie Ching is a Registered Dietitian and Certified Diabetes Educator in Los Angeles. She decided to become a Dietitian after traveling through Europe, South America, and Asia and discovered a passion for food. She now works with people of all ages and varying disease states to improve their health. She is passionate about teaching people about nutrition so they can live their best life while still considering their cultural and socioeconomic backgrounds.