What makes breakfasts satiating?
If you often get hungry soon after you eat breakfast, you might want to try adding more satiating foods. There are three things that give the strongest satiety signals to the body. These are protein, fiber, and water content of foods. So, if you really want to increase satiety, you should include vegetables because they are full of water and fiber, and eggs, meat, or a different source of protein as your staples.
Over the long term, you also need vitamins, minerals, and some good source of energy. Fruits and vegetables are a solid choice for most micro-nutrients. For energy, you can go for healthy fats like avocado, nuts, or cheese, or complex carbs like sourdough bread or potatoes. Just don’t focus on carbs too much because they are usually the easiest thing to over-eat.
Recipe: Sunny-Side Up Eggs with Avocado and Feta
This morning delight of a recipe contains a good mix of all macro nutrients and is very satiating. One serving yields 303 kcal, 26 grams of fat, 12 grams of carbs, and 14 grams of protein. You’re sure to have a good weekend if you start it with this meal.
1 large egg
½ avocado, pitted and sliced
2 tablespoons crumbled feta cheese
1 teaspoon coconut oil (or olive oil)
Sriracha sauce to taste
Salt and pepper
1. Heat coconut oil in a small skillet over medium-high heat.
2. Add egg, season with salt and pepper and cook for 3 to 4 minutes until the whites are just set, and the yolk is still a bit runny (if you like your yolks more firmly set, just continue cooking.)
3. Transfer to a plate, top with sliced avocado and crumbled feta and slather with Sriracha to taste.