Have you ever noticed after eating a meal, that you are hungry again within a short amount of time? Or to use a better word, hangry?
This may have something to do with what was in the meal. For example, eating a sandwich or a piece of toast made with white bread and jam is likely to leave you feeling hungrier, sooner, compared to a sandwich or piece of toast made with wholegrain bread and peanut butter. The difference? The latter has more protein contributed from the peanuts, and more fibre from the wholegrains.
Protein has a higher satisfaction effect within a meal, which means including a portion of protein in your meal, whether it is meat, fish, nuts, seeds, beans, eggs or cheese contributes to your tummy feeling fuller for longer and sustaining your energy.
Fibre-rich foods such as vegetables, beans, pulses and whole grains also make a positive difference on both bulking up a meal and filling you up.
Some lunch meal ideas to keep you going:
Healthy protein-rich snacks: