- Carbs: potatoes, rice, pasta (yes really, the common element here is high
water content; the other stuff you put on these can of course make a big difference)
- Dairy: Greek yogurt or cottage cheese are usually part of my breakfast. I'll have a whey protein shake in milk most days, since I'm also trying to build muscle; liquids don't normally "count" toward satiety in the same way, though milk itself is complicated and contributes at least a little more toward satiety because the protein makes gastric emptying slower.
- Meats: Most unprocessed meats, as well as some deli meats (e.g. roast beef or ham but not salami), are great on satiety per calorie IMO, even if not usually considered "lean". I guess don't make a habit out of prime rib? I'd credit "plan to have a large amount of meat for most dinners" as the most important single change I made, perhaps in part because it makes me less likely to have something from a restaurant for dinner instead but also because meat is just so satisfying without being too energy-dense. Eggs count here too, ~2 cal/gram.
- Veggies: anything is great, but my favorites are brussels sprouts, sugar snap peas, spinach, asparagus, and corn. This won't be news to anyone but salads are usually a good choice if you're eating from a restaurant.
- Fruits: anything is great, but my favorites are strawberries, watermelon, bananas, and oranges (I prefer clementines because they're easy to eat)
- Junk food: I find ice cream sandwiches (~150 calories) are a convenient way to sate my sweet tooth in a way that isn't ridiculous, even if they're not really low energy density. Also, fancy dark chocolate is hard to overeat.
And a special mention to making my own coffee (with generous milk and sugar-free flavored syrup, ~60 calories per cup) rather than getting lattes from a coffee shop (~150 to 200 calories).
- Dairy: Greek yogurt or cottage cheese are usually part of my breakfast. I'll have a whey protein shake in milk most days, since I'm also trying to build muscle; liquids don't normally "count" toward satiety in the same way, though milk itself is complicated and contributes at least a little more toward satiety because the protein makes gastric emptying slower.
- Meats: Most unprocessed meats, as well as some deli meats (e.g. roast beef or ham but not salami), are great on satiety per calorie IMO, even if not usually considered "lean". I guess don't make a habit out of prime rib? I'd credit "plan to have a large amount of meat for most dinners" as the most important single change I made, perhaps in part because it makes me less likely to have something from a restaurant for dinner instead but also because meat is just so satisfying without being too energy-dense. Eggs count here too, ~2 cal/gram.
- Veggies: anything is great, but my favorites are brussels sprouts, sugar snap peas, spinach, asparagus, and corn. This won't be news to anyone but salads are usually a good choice if you're eating from a restaurant.
- Fruits: anything is great, but my favorites are strawberries, watermelon, bananas, and oranges (I prefer clementines because they're easy to eat)
- Junk food: I find ice cream sandwiches (~150 calories) are a convenient way to sate my sweet tooth in a way that isn't ridiculous, even if they're not really low energy density. Also, fancy dark chocolate is hard to overeat.
And a special mention to making my own coffee (with generous milk and sugar-free flavored syrup, ~60 calories per cup) rather than getting lattes from a coffee shop (~150 to 200 calories).