No matter what your fitness goals, making your meals more filling can have a host of benefits. If we don't structure our meals correctly, it's very common to feel hungry shortly after eating. This can often lead to less favourable food choices and it can make it more difficult to reach our health and fitness goals.
Below we will list some practical and evidence-based tips for making sure your meals are satisfying without overeating. Then we'll provide some macro friendly recipes for you to try out! If you enjoy this blog post, be sure to check out our full blog for more just like this!
Why do we need to make our meals more filling?
Making sure our meals are filling can have a host of benefits. It will help us to improve our focus (less time thinking about food) and will stop us needing to reach for snacks as frequently throughout the day. But, arguably most importantly, it will improve our energy levels too.
There are a few different nutritional factors that influence our levels of fullness. The nutrient composition of our meals, the portion sizes we opt for and the precise food choices we make too. If we get the right balance, our meals will leave us feeling well satisfied and our digestive systems running more efficiently.
How to make your meals more filling
Incorporate high-fiber foods
Fiber plays an important role in promoting fullness. Fiber keeps you feeling fuller for longer because it takes longer to digest than other nutrients. Fiber also slows down sugar absorption. By preventing sugar levels rising so quickly and dampening the insulin spike, it can help limit hunger cues. A high fiber diet also stimulates appetite-reducing hormones.
Some example of high-fiber foods:
Beans
Lentils
Artichokes
Pears
Broccoli
rasberries
Chickpeas
Apples
Chia seeds
Almonds
If you are looking for some macro friendly recipes, head to the bottom of this blog post and you can see how we recommend incorporating these foods into your diet.
Focus on protein
Protein is the most filling of the three macronutrients. Prioritising high protein foods into your diet will help you feel fuller for longer. Research papers just like this one continue to show that diets high in protein have a much greater impact on satiety, especially for those with a weight loss goal. Click here to read our blog post to see a list of high protein snacks.
High protein containing foods:
Chicken
Turkey
Lean beef
Eggs
Salmon
Tuna
Greek yoghurt
Lentils
Tofu
Beans
Tempah
Seitan
Add healthy fats
Please don't shy away from healthy fats as they can be a great tool for improving satiety of your meals. Fat digests slowly so, once again, they will keep you feeling full for longer. They also make meals more delicious and enjoyable to eat!
Foods that are high in healthy fats include avocados, nuts, seeds. dairy products and oils like olive oil. You can simply add an avocado to your sandwich or salad, or even sprinkle a handful of nuts over your morning porridge. Small additions can add great flavour to your meals but also enhance the filling power.
Focus on food volume
The macro and micronutrient content of your meals are not the only factors you should be considering. The volume of the food you are eating is also key in keeping you feeling full. Foods that are higher in volume, yet lower in calories (like leafy greens, cucumbers and broth-based soups), can help to fill your stomach effectively without adding lots of additional calories.
Fill the majority of your plate with vegetables to really focus on that food bulk, or start your meal with a bowl of vegetable soup. You'll feel so much more satisfied and will likely eat more mindfully too.
Before you check out our macro friendly recipes below, if you would like support with setting up your nutrition to reach your fitness goals, click here to check out our online personal training and nutrition coaching services. Right... back to the recipes!
Macro friendly recipes to keep you feeling fuller for longer:
Macro friendly recipe 1): Blueberry Chai Pot
Start your morning with a nutritious and delicious Blueberry Chia Pot, a perfect addition to your collection of macro friendly recipes.
This no-cook recipe combines the antioxidant power of blueberries with chia seeds, which are packed with fiber, omega-3s, and a dose of plant-based protein.
Coconut milk and yoghurt add creamy texture and healthy fats, while a hint of vanilla provides natural sweetness. Prep it the night before for an easy, grab-and-go breakfast that's both satisfying and nutrient-balanced.
This simple and flavorful option is ideal for anyone seeking healthy macro-balanced meal ideas to start their day right.
Ingredients
80g frozen blueberries
2 tbsp chia seeds
125ml coconut milk
1/2 tsp vanilla extract
1 tbsp coconut yoghurt
Instructions
Mash the blueberries with the back of a fork or spoon. Add the rest of the ingredients and stir to combine. Transfer to a jar, cover and place in the fridge overnight.
In the morning top it with a little extra yoghurt.
Macro friendly recipe 2)
Butternut Chilli
Warm up with a hearty bowl of Butternut Chilli, a flavourful addition to your repertoire of macro friendly recipes.
This vegetarian dish is packed with complex carbohydrates from sweet butternut squash and black beans, providing energy and fiber to keep you feeling full. Bell peppers and tomatoes add a nutrient boost, while spices like cumin, paprika, and turmeric create a bold and satisfying flavour profile.
With a balance of plant-based protein, healthy fats, and vibrant vegetables, this recipe is perfect for meal prep or a cozy dinner. Serve it hot, and enjoy one of the tastiest ways to stay on track with your macros!
Ingredients
1 tbsp olive oil
600g butternut squash, cubed
100g red onion, chopped
2 bell peppers
1 tsp cumin
2 tsp chilli powder
1/2 tsp turmeric
1/2 tsp paprika
1 vegetable stock cube
400g can of tomatoes
400g can of black beans, drained and rinsed
Instructions
Add the olive oil to a deep saucepan over a medium heat and add the butternut squash, onion and bell peppers and cook, stirring frequently for 6 to 8 minutes.
Reduce heat to medium low and add you will spices, stock, tomatoes and season very well. Cover with a lid and simmer for 30 minutes. Serve hot garnished with your favourite garnishes.
Macro friendly recipe 3)
Red Bean Breakfast
Kickstart your day with this Red Bean Breakfast, a delicious and nutrient-packed option for those looking for macro friendly recipes.
This recipe combines hearty black beans for protein and fiber, creamy avocado for healthy fats, and potatoes for satisfying carbohydrates, delivering a well balanced breakfast to fuel your morning.
Spiced with smoky paprika and a touch of chipotle hot sauce, this one is delicious! Topped with perfectly cooked eggs, fresh cherry tomatoes, and a sprinkle of coriander, this recipe is a must-try for anyone seeking delicious and macro-balanced meal ideas.
Ingredients
2 medium potatoes,
1 tablespoon olive oil
1 (400g) tin black beans, drained
1 teaspoon chilli powder
1 teaspoon smoked paprika
1 teaspoon chipotle hot sauce salt and black pepper, to taste 4 eggs
10 cherry tomatoes, halved
1 avocado, diced
Small handful fresh coriander
Instructions
Wash the potatoes and prick them a couple of times with a fork. Cook in the microwave for a few minutes, until they are fairly soft. This takes around 6 minutes but don't worry if they're not 100% cooked at this stage.
When the potatoes are cool enough to handle, slice them up, and add them to a frying pan with a couple of tablespoons of oil. Cook for around 5 minutes on each side, until crispy and golden brown.
Meanwhile, add the drained tin of black beans to a small saucepan, along with the chilli powder, smoked paprika, chipotle sauce and a good pinch of salt and pepper. Cook over medium heat for 5 minutes, until the beans are completely soft (add a tablespoon of water if necessary).
Fry the eggs in a little oil, then serve with the fried potatoes, smoky black beans, cherry tomatoes and diced avocado. Top with fresh coriander if desired.
Macro friendly recipe 4)
Greek Pasta with Sausage
Craving a Mediterranean-inspired dish that fits your macros? This Greek Pasta with Sausage is a standout among macro friendly recipes, combining bold flavors with perfectly balanced nutrition.
Juicy chicken sausage provides a lean protein boost, while rotini pasta and fresh baby spinach deliver energy-boosting carbohydrates and fiber. Tossed with tangy tomato sauce, savory Kalamata olives, and creamy feta cheese, this dish offers the perfect mix of healthy fats and vibrant flavors.
Finished with a sprinkle of fresh basil, this recipe is a delicious, versatile meal for anyone looking to enjoy macro balanced recipes with a Greek twist.
Ingredients
2 tablespoons olive oil
3 links cooked chicken sausage (9 ounces), sliced into rounds
200g diced onion
1 clove garlic, minced
225g no-salt-added tomato sauce
900g lightly packed baby spinach
600g cooked rotini pasta
60g chopped pitted kalamata olives
100g finely crumbled feta cheese
5g chopped fresh basil
Instructions
Heat oil in a large straight-sided frying pan over medium-high heat. Add sausage, onion and garlic, cook, stirring often, until the onion is starting to brown, 5 minutes.
Add tomato sauce, spinach, pasta and olives. Cook, stirring often, until bubbling hot and the spinach is wilted. Add 1 to 2 tablespoons of water, if necessary, to keep the pasta from sticking. Stir in feta and basil, if using.
Macro friendly recipe 5)
Fish and Potatoes in Cream Sauce
Looking for a comforting nutritious meal that also easily fits your macros? This fish and potatoes in cream sauce recipe is the perfect addition to your collection of macro friendly recipes.
Packed with high-quality protein from the fish fillets, satisfying carbohydrates from golden potatoes, and healthy fats from a creamy sauce, this dish strikes the ideal macronutrient balance. Add this to your lineup of balanced macro meals for a flavourful and nutrient-packed option!
Ingredients
400g white potatoes, very thinly sliced
2 leeks, very thinly sliced
4 tsp olive oil
10g fresh dill, chopped
4 frozen pollock fillets (100g each)
250g frozen broad beans
1/2 vegetable stock cube, reconstituted in 150ml water
80g reduced fat crème fraîche
Instructions
Preheat the oven to 200C/400F/Gas Mark 6.
Cook the potatoes in boiling, lightly salted water for 3 minutes. Drain well and tip into a roasting tin. Add the leeks, brush with half of the oil, combine and bake for 10 minutes.
Sprinkle half of the dill over the potatoes and leeks then add the fish on top, drizzling the remaining oil.
Add the remaining dill and season. Return to the oven for 22-25 minutes until the fish is opaque and flakey.
Boil a kettle and add half its contents to a saucepan. Add the beans for 3-4 minutes until tender then drain.
Transfer the fish and vegetables to plates and add the stock and crème fraîche to the roasting tin. Bring to a boil over high heat on the hob and bubble until thick. Spoon over everything and serve.
Macro friendly recipes to keep you full: to wrap things up
Creating filling meals, especially that are macro friendly recipes, doesn't need to be complicated. Prioritise fiber content, keep the protein levels high, embrace healthy fats and make sure the meal has enough food volume to keep you satisfied.
Experiment with these strategies and find what works best for you. If you have any macro friendly recipes you think we should share, get in touch as we'd love to see them. What are your favourite tricks for making meals more filling? Tag us on social media to let us know!
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