Ever finish a meal, only to find yourself hungry an hour later? (See me, behind the screen, raising both hands.)

While protein is king when it comes to staying full, there are plenty of simple tricks to make your meals even more satisfying—without adding too many extra calories.

If you’re looking for easy ways to feel full and fueled, here are our top satiety hacks to keep hunger at bay while enjoying your favorite meals!

1. Add Volume with Fiber-Packed Veggies

One of the easiest ways to make a meal feel bigger (without extra macros) is to bulk it up with fiber-rich veggies. Fiber slows digestion, keeps your blood sugar steady, and gives your stomach something to work on for longer.

💡 Easy Veggie Hacks:

• Add zucchini noodles to pasta dishes to increase portion size.
• Toss cauliflower rice into stir-fries or burrito bowls for extra volume.
• Mix shredded cabbage or slaw mix into ground turkey or beef for tacos and burgers.

2. Pair Protein with Healthy Fats

Fat is digested slower than carbs, which means it helps keep you full for longer. Pairing your protein with small amounts of healthy fats can make your meals more satisfying without overloading with calories.

Smart Fat Pairings:

• Add half an avocado to your eggs or wraps.
• Use Greek yogurt or cottage cheese instead of sour cream for creaminess.
• Top your salad with a handful of nuts or seeds for crunch and satiety.

3. Don’t Forget High-Volume, High-Protein Foods

Not all protein sources are created equal! Some are naturally higher in volume, which means you get more bites per serving (and we all love a meal that lasts longer, right?).

Best High-Volume Proteins:

• Egg whites: More protein, fewer calories, and lots of fluff!
• Fat-free cottage cheese: Packed with protein and super filling.
• Chicken breast & lean ground turkey: Lean proteins with lots of bite-per-bite satisfaction.
• Protein ice cream (like Dreami™): A creamy, high-protein treat that actually feels like a real dessert! Imagine eating an entire Ben&Jerrys, minus the calories and fat, every single night.

4. Incorporate Whole Grains for Extra Staying Power

While simple carbs can leave you hungry, whole grains add fiber and chewiness that help slow digestion and keep you fuller.

Best Whole Grains for Satiety:

• Oats: Keep you full all morning! Try them in overnight oats or blended into protein pancakes.
• Quinoa: A complete protein + fiber in one. Perfect for bowls and salads.
• Brown rice & farro: Great for stir-fries, soups, and meal prep!

5. Hydrate While You Eat

Did you know thirst can be mistaken for hunger? If you’re eating but still feeling snacky, you might just be dehydrated. Drinking water before and during meals helps with digestion and keeps you feeling fuller longer.

Hydration Tips:

• Drink a glass of water before meals to help prevent overeating.
• Try sparkling water or herbal tea to keep your stomach feeling satisfied.
• Use hydration boosters like Redmond Re-Lyte for optimal electrolyte balance (especially if you’re active!).

6. Make Meals More Satisfying with Texture & Temperature

Sometimes, our bodies crave satisfaction beyond macros—and that’s where texture and temperature come in! Meals that have a variety of crunchy, creamy, hot, and cold elements feel more exciting and mentally satisfying.

Texture Tricks:

• Add crunchy toppings (like dried fruit, nuts, seeds, granola, or crispy chickpeas) to yogurt, oats, or salads.
• Use creamy sauces (like blended cottage cheese or Greek yogurt) to balance out lean proteins.
• Eat hot and cold together (like warm oats with cold fruit or a warm turkey wrap with cool cucumbers) for extra sensory satisfaction!

7. Slow Down & Enjoy Your Food

It takes about 20 minutes for your brain to register fullness, so if you’re scarfing down your meal in five minutes, you might still feel hungry—even if you ate enough! Chewing more and eating slowly gives your body time to catch up.

Tips to Eat Slower:

• Put your fork down between bites (yes, really!).
• Eat at a table, not in front of a screen.
• Take a sip of water between bites.

The Bottom Line: You Can Eat Well & Stay Full 💪

Eating protein-rich meals doesn’t mean you have to feel hungry! By adding volume, fiber, healthy fats, whole grains, hydration, and texture, you can enjoy meals that fuel your body AND keep you satisfied—without extra stress.

Not to brag, but all of our Macro Friendly Recipes utilize a combination of the tactics above so that you and your family always feel satiated and healthy. Check out our Macro Friendly Food Meal Plan App for 1000+ recipes that make hitting your macros easier than ever!