Foods to Keep You Full Longer

foods to keep you full longer

It’s only 10:30 A.M., and you’re STARVING. Even though you ate breakfast at 7, it seems like you hadn’t eaten since yesterday. Sheesh, you’re probably thinking. Why can’t you seem to stay full?
Well, the answer to that question lies in what you had for breakfast. Many of us don’t realize that we greatly shorthand ourselves when fueling our bodies in the morning. Although it’s a common saying that “breakfast is the most important meal of the day”, so many people completely ignore the truth in that.


Because all-too-often we don’t take the time to properly fuel our bodies. Whether we’re rushing to leave for work, getting the kids ready for school or simply not a morning eater, our bodies miss out on so many nutrients. Not only does eating a healthy breakfast jump start our body’s metabolism, but it also improves focus and performance.

Whether you’re looking for a more filling breakfast or just a more substantial snack to get you through the day, check out these foods for a healthier way to fill your tummy!

Non-fat Greek Yogurt

raspberries with greek yogurt

One of the best ways to keep you full while also fueling your body with vitamins and protein is non-fat Greek yogurt. I personally love stocking my fridge with the serving size cups so whenever cravings hit I can just grab one and go. They also make a great dessert when sprinkled with mini-chocolate chips! O.K. maybe that’s not as healthy…but sometimes my sweet tooth needs a little satisfaction. Anyone with me?

Whenever you buy non-fat Greek yogurt, be sure to check out these ingredients on the packaging.

  • Fat content
  • Sugar content
  • Protein content
  • Calcium content


Different brands will vary on their ingredients, which is why it’s something I would encourage you to be aware of. It’s very easy to find yogurt brands filled with sugars and fat that take all the “healthy” benefits out of it. If you pay attention to the nutritional facts and compare a couple of brands, though, rest assured that you’ll find the right one.

The Great Value brand I always purchase has

  • 0% fat, saturated fat and trans fat
  • 8 grams of sugar
  • 12 grams of protein
  • 10% of daily calcium


A few other brands that offer similar macros are Chobani, Dannon Oikos, Voskos and Green Mountain. There are plenty of others out there. All it takes is a quick scan of the nutritional facts to find the right one for you!

Check out Eating Healthy Cheap – Is It Doable? for some tips on how to stay healthy and full on a budget.

Peanut Butter (powder)

For all those peanut butter addicts out there, you’re going to like this one. Have you ever tried substituting regular peanut butter for peanut butter powder? You’d be amazed at how much fat and calories you’d save. Just look at a comparison.

Jif Creamy Peanut Butter

  • Calories 190 per 2 Tbsp (33g)
  • Total Fat 16 g (21%)
  • Saturated Fat 2.5 g (14%)
  • Sodium 140 mg (6%)
  • Dietary Fiber 2 g (8%)
  • Sugars 3 g
  • Protein 7 g


PB Fit

  • Calories 50 per 2 Tbsp (12 g)
  • Total Fat 1.5 g (2%)
  • Saturated Fat 0
  • Sodium 115 mg (5%)
  • Dietary Fiber 2 g (8%)
  • Sugars 2 g
  • Protein 6 g


If you’re wondering how peanut butter powder tastes compared to the regular stuff, it’s very similar. The only major difference I noticed is the consistency is not quite as creamy. If you’re using the peanut butter powder in a recipe or combining it with something else, I couldn’t even tell a difference at all.

To prepare the peanut butter powder, all you do is mix it with a little water. After that, you can eat it with pretty much anything! As you can see, I eat mine in a variety of ways.

healthy dessert peanut butter powder

Peanut butter powder, nonfat Greek yogurt, low-fat whipped cream and crumbled Oreos make a mean protein-packed dessert

For my favorite brand of peanut butter powder, check out PB Fit on Amazon


eggs to keep you full longer

To be really honest, I’m not the biggest fan of plain eggs. However, I’ve found egg whites to be more appealing (especially when sprinkled with cheddar cheese and pepper).

Whether you prefer whole eggs or just egg whites, they are both another great way to stay full for longer. Packed with protein, vitamin D, A & B, they also contain a good source of Selenium.

If you’re wondering what selenium does, it boosts and protects the antioxidants in your body while keeping your thyroid gland healthy. By eating a couple eggs for breakfast, you’re not only supplying your body with almost half of your daily need for selenium, but you’re also fueling your body with 12 grams of protein. This helps keep you fuller for longer.

Check out The 52 Most Delish Omelets for some mouth-watering spins to the old fashioned omelet.


milk keeps you full longer

As one of the leading sources of calcium, milk is another great choice for staying full longer. If you drink 2% or lower, you reap the benefits of protein, potassium and vitamin D while also cutting out a considerable amount of fat.

Don’t like milk by itself? No worries! You don’t have to drink it plain. You can still gain many health benefits by eating a bowl of cereal, making a smoothie or even using it in pastas, puddings or ice cream (yes, I said ice cream).

If you exercise regularly, milk is even more beneficial to your body. It aids in muscle recovery by refueling your body with the essential amino acids needed for repair and regrowth.

Does this mean if you drink milk frequently, you’ll gain muscle? Ehh, it depends on how active you are. Drinking milk alone has many benefits (like keeping you full), however your muscle mass and body fat percentage is determined strictly by your diet and training. Not just on how much milk you drink.

What About Chocolate Milk?

chocolate milk

The reason chocolate milk is recommended after an intense workout is because of the increased carbs and glucose (sugar). Now hold on, you might be saying. Aren’t carbs and sugars bad for you?

Not always!

During exercise, your muscles depend on stored glucose and carbs for fuel. After a workout, you need to replenish that fuel or else your muscles will atrophy. The mixture of protein, carbs and sugars in the chocolate milk is a good way to replenish and refuel your muscles after a workout for quick recovery.

Read Got Milk? Try Chocolate After Your Workout 

Foods to Keep You Full Longer – Conclusion

oatmeal to keep you full longer

In addition to nonfat Greek yogurt, peanut butter powder, eggs and milk, there are many other foods that keep you full for longer. Avocado salads, black beans, soups, oatmeal and WATER are some great additions.

The next time your stomach growls, do your body a favor and choose one of these options instead of the unhealthy stuff. Instead of drinking a Coke and eating a bag of chips, these options will help you clean out your gut and maintain a better, healthier version of you.

As far as breakfast goes, find something nutrient dense to jump start your metabolism for the day. Instead of scarfing down a pop tart on your way to work, take some nonfat Greek yogurt or make a peanut butter powder banana wrap. The options are endless!


Happy eating!


Sarah Gaddes