Eggs
Eggs are celebrated for their nutrient density, offering a rich array of vitamins and minerals alongside 6 grams of protein, all wrapped up in about 72 calories for a large egg. They’re versatile ingredients, capable of transforming into various dishes that cater to any meal of the day. Their high protein content is crucial for satiety, making them an ideal choice for starting the day right.
Research supports the consumption of eggs for enhanced fullness; a study found that individuals who ate eggs for breakfast felt more satisfied and consumed fewer calories later in the day than those who had a bagel. This effect is partly due to the protein in eggs, which may help reduce snack cravings and slow stomach emptying. [4]
Soup
Often underestimated, soup is a culinary underdog when it comes to filling meals. A simple half-cup serving of condensed chicken noodle soup contains roughly 60 calories and 3 grams of protein. However, its real power lies in its ability to make us feel satiated. Studies suggest that soup, particularly when blended, can slow stomach emptying and enhance feelings of fullness better than solid meals with identical ingredients. [5]
Opting for broth-based soups rather than creamy variants can amplify the satiating effect without the calorie surplus. This makes soup an ideal choice for those seeking a satisfying, low-calorie option. It’s a reminder that simplicity doesn’t necessarily mean compromise, especially in a nourishing diet.
