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healthy food that fills you up and helps you lose weight?

I want to put together a list of foods that fill you up, make you feel full- but are also mostly plant based. Organic meat ideas are fine, but I am curious what foods or food combos people use.

For example, my staples are beans and avocado, apple and cashew butter, whole foods tomato sauce, bags of European lettuce and Lara bars. This stuff works for me, and energizes me.

Mon. Nov 10, 4:04pm

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brown rice
cous cous
romaine hearts
squash- any form
sweet potatoes
greek yogurt
black beans- any beans
nuts in smal quantities
veggie burgers
flat wraps
fresh spinach


Monday, November 10, 2008, 4:39 PM

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Egg whites with vegetables
Peanut Butter
Dark green vegetables
Cream of Wheat
Whole wheat/grain products

Monday, November 10, 2008, 4:42 PM

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I have a hard time staying full on veggies and fruits. I'm usually hungry again in like an hour. What's a good long lasting snack?

Monday, November 10, 2008, 4:48 PM

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ohh peanut butter how could I forget that one

I buy one at walmart called naturally more flax seed and flax oil.



Monday, November 10, 2008, 4:50 PM

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4:48 - maybe try adding some protein with those fruit and vegetable snacks - cheese, peanut butter, cottage cheese, hummus, yogurt, etc. The protein keeps you sated longer.

One of my favorite go to snacks - hard boiled egg.

Monday, November 10, 2008, 4:54 PM

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kashi granola bars

Monday, November 10, 2008, 4:59 PM

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My favorite meal is summer squash w/ peppers and onions, turkey meatballs and no-sugar added tomato sauce. It takes 10 min to make, is delicious, hearty, and filling.

Monday, November 10, 2008, 5:14 PM

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I think Nigella Lawson has a great recipe for a soup like this if you want specific amounts...

I make a blended soup out of sweet potatoes and butternut squash. It is creamy and delicious and very very filling.

Actually, pans of roasted veggies are also very filling and delicious. Just toss together any veggies you like with a little oil, and bake them until they're tender. You can season them about a milion different ways too. I never get tired of it.

Monday, November 10, 2008, 5:19 PM

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Any foods that are high in fiber will help you feel full faster.

Fruits & veggies are my personal favorite, because they will provide you with beneficial vitamins and other nutrients, plus give you the essential dietary fiber that your body needs.

If you eat any breads or pasta's, make sure it's whole wheat.


Monday, November 10, 2008, 5:47 PM

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Whole wheat pasta/rice
Sweet potatoes
All bran/fiber one cereals
also try to eat a little bit of lean protiens each meal..
eggs, chicken, fish...

Keep this in mind if your scared of all the carbs that come with all the fiber... for every gram of fiber you minus 1 carb because you dont digest fiber it goes through you... therefore a cereal that has 11 g of fiber and 32 g of carbs.. Your actually only eating 21g carb ;)

Monday, November 10, 2008, 5:52 PM

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long lasting snack

You might not be full for two reasons, firstly, you need to balance your fruits and veggies with starches and PROTEIN! protein is what fills you up the most.And secondly, if the meal does not taste good to you it will not fully satisfy you. So try to find some healthy but tasty foods. some low calorie things to add would be, non salty herbs and spices and mustard. Good luck!

Wednesday, November 12, 2008, 1:35 AM

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I picked up some of these hugh carrots and munch away on one or two of them plus a cup of yogurt and I am full.
cut up apples with vanilla yogurt.
1 cup Brown rice, 1 banana & milk, mash it up and heat in Mic....yummy and filling.
Big bowl of greek salad: cuccumbers, tomatoes, red onion, Peppers (pick a colour), just leave out whatever you don't like, then add the feta for protein and light dressing.

Monday, January 19, 2009, 3:14 PM

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What I eat:

-packacked indian veggies w/ added spinach and brown rice
-chili w/ bread
-veggie based soup w/ bread
-pasta in tomato sauce w/ added beans (kidney, white, etc)

Monday, January 19, 2009, 3:43 PM

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Edamame Beans (Soy Beans)

Has anyone ever tried edamame beans. They can be found in the frozen vegetable section or the frozen organic aisle. They are really really good. I heat them up and eat them like a snack or throw them in with your salad. Sometimes i put butter spray on them. Good Fiber.

Monday, January 19, 2009, 7:57 PM

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What are some of your favorite spices for your foods? I am a salt addict. I mean I literally pour the salt on because it just seems my food never has enough. Can you guys tell me what are some of your favorite spices or herbs to add flavor to your foods?

Monday, January 19, 2009, 10:15 PM

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I love salt, too, but dont go overboard with it. Nearly every American uses too much salt in their diet.

I cumin to add to veggies steamed or even to veggies lightly sauteed. Makes it spicy and adds a lot of flavor, its definitely not a subtle spice. Cilantro is delicious and fresh and crisp, so I like it with colder food. If I add it to some red wine vinegar or apple cider vinegar it makes a yummy dressing for salads. Rosemary is great for your heartier veggies like eggplant and potato (when baked), and cinnamon is great on the sweet veggies like yams or butternut squash.

Tuesday, January 20, 2009, 11:38 AM

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Tuesday, January 20, 2009, 1:55 PM

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If your body craves water you many also think you are hungry. It is a very common sense of being hungry when you really need more water. Don't short change yourself here. Keep water next to you all day long so you can sip on it.

Good luck!

Tuesday, January 20, 2009, 1:58 PM

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Basic Building Blocks for my Diet

The following items have been the major building blocks in my diet for several years. I vary the order and the combinations in which I use them but the basic ingredients remain pretty much the same.

Oatmeal, plain, unsalted
yogurt, plain, nonfat
Peanuts, raw, Spanish
sunflower kernels, hulled, unsalted, unroasted
sesame seed, whole seed
soy protein isolate
Smart Balance butter substitute as a seasoning
cayenne pepper powder
black pepper
legumes in general, particularly pinto beans, lintels, soybeans, and blackeye peas
veggies in general, but particularly broccoli, carrots, cauliflower, Romaine lettuce, zucchini
fruits in general, but particularly bananas, apples and oranges
sweetpotatoes as a comfort food, and for the vitamin A
A good multivitamin, which for me greatly reduces food cravings
A good calcium supplement, to reduce the need for dairy products to get sufficient calcium

plenty of water

Beer, which, although it has a lot of calories, I permit myself to drink in moderation.

I have had considerable success with variations of the above diet for the past 8 years when used in combination with enough physical activity for good health.


Monday, February 02, 2009, 10:34 AM

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Salt in the Diet

I basically do not use added salt. In fact, I try very hard to limit the amount of processed food I eat, in large part to limit my sodium intake.

I find I have no trouble getting enough salt for health in such foods as yogurt, celery, spinach, canned salmon, occasional pickle slices, occasional baked goods, etc. In fact, although I track my sodium intake conscientiously, it is difficult to keep it down to 1500mg per day, where I would like it to be.

Instead of salt I will use Smart Balance as a seasoning on vegetables, potatoes, sweetpotatoes, etc. I also use liberal quantities of cayenne pepper, cinnamon and black pepper on foods.


Monday, February 02, 2009, 10:41 AM

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Thanks for the Naturally More peanut butter link. I will definitely be looking for that next time I'm @ the grocery store!

Monday, February 02, 2009, 1:20 PM

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lowfat/salt popcorn
cherios - low in cals and nice and crunchy!
ww toast with peanut or almond butter

yes, get some protein or you will be hungry soon!

Tuesday, February 03, 2009, 4:40 AM

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veggies staying full, add protein

I love the Yves brand, their bacon, protein, ham, salami, all of it is low on fat, high on protein, and has no animals hurt in the process (vegan stuff basically, great as fillers

Wednesday, February 04, 2009, 9:31 PM

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Sweet peppers
Brown Rice
veg chilli
smoothies with flax oil

Tuesday, March 17, 2009, 2:22 PM

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I LOVE oatmeal and raw almonds. I love EVERY veggie and most fruits. If you eat oatmeal in the morning, you really feel satisfied the rest of the day. When you eat it for lunch, it's like magic!!

Tuesday, March 17, 2009, 4:55 PM

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healthy foods that fill you up

My latest favorite (thanks to Ann D.):
Quartered Brussel sprouts cooked in water till just tender, then sauteed in olive oil with cubed pancetta and medium-firm tofu cubes. Sliced mushrroms are also a good addition. Season w/soy sauce and s&p. Very yummy and filling.

Saturday, March 21, 2009, 3:40 PM

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long lasting foods

Here's my famous pita solution:
spread some hummus on a whole wheat pita
add fresh spinach or mixed greens
voila! a long lasting hunger-busting snack.

i also eat:
- Fiber One Bars - 1 WW Point and fill you right up. and theyre yummy!
- Roasted Salted Edamame - its like peanuts, but with more protein in them so they fill you up VERY quickly, and theyre a little crunchier, so theyre pleasing to eat
- Wasabi Peas - tons of flavor so it feels like youre eating more than you do, and theyre very crunchy (crunchier than chips or crackers) so your mouth works more per bite, which psychologically tells you youre fuller faster
- ALSO i found hot tea as a great solution because they can cram in things like Garcinia - an appetite supressing fruit- and cinnamon and ginger and black pepper, also naturally appetite supressing ingredients. PLUS any time you add heat/spice like Cayenne, Ginger, or Cinnamon to something it tends to stick around in the tummy a little longer. hope this helps!

Monday, March 23, 2009, 10:33 AM

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We all know Soy Sauce has a TON of sodium in it and some MSG, which is pretty nasty once you know what food tastes like without it. My new FAVORITE substitution for it can be found at Whole Foods = BRAGGS LIQUID AMINOS. This stuff tastes VERY similar to soy sauce, but its made from Veggie extracts and is all amino acids- which are essential to the diet. Anyhow, a big bottle of the stuff costs like maybe $5 and lasts a long time and is great on everything. adds a nice dash of flavor to soups, as salad dressing, to fish, to veggies... everything!

Monday, March 23, 2009, 10:53 AM

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healthy foods that fill you up

I have found that when I add a healthy fat to a meal or snack, it has more staying power. This includes: walnuts, pecans, pt. butter, avocado, seeds, dark chocolate.

Monday, March 23, 2009, 10:17 PM

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Greens, beans, grains and bananas

Baby Romaine
Red beans
Whole rice
Whole barley

Saturday, April 04, 2009, 6:47 PM

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I carry Sun chorella tablets in my purse and take about ten or fifteen when I'm hungry and don't have anything else along. I also like whey protein drink -- Solgar Whey to Go vanilla -- no added sugar or artificial sweetener.

soup is one of the foods that really help me feel full -- anything with vegetables or beans or lentils or all.

I sometimes eat soup for breakfast or eat raw vegetables at breakfast -- things like half a red pepper and a few stalks of celery. I love red peppers!

I like pumpkin puree in my oatmeal or polenta or other hot cereal at breakfast.

Nuts -- but only raw ones -- almonds, walnuts, filberts and pumpkin seeds.

Big salads with extra virgin olive oil in the homemade dressing -- it helps you absorb the vitamins and minerals better.

Monday, April 06, 2009, 3:58 AM

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long lasting snack

Clari's Italian Chicken Vegetable Zuppa

Nutritional Info
Fat: 3.7g
Carbohydrates: 29.1g
Calories: 162.1
Protein: 6.1g

1 T. Olive Oil
1 cup Carrots, small dice (about 1.5 carrots)
1 cup Onions, small dice (about .5 large)
1 cup Celery, small dice (about 2 stalks)
3 Garlic cloves, minced
1 cup Potato, inch cubes
3/4 cup Kale, chopped
1/3 cup Broccoli, chopped
1/4 fresh black pepper
1/2 tsp red pepper flakes
1 tsp Italian seasoning
9 cups chicken broth, low salt (homemade preferred)
1 1/2 cups Zucchini, large dice
1 cup Green Beans, 1 inch lengths
1 large Tomato or 2 small, seeded and chopped
4 oz. Pasta (Ditalini, Elbows or other small preferred)

This makes 6 2-cup servings.

Heat olive oil in large pan, add carrots, onion, and celery and cook over medium heat for 5 minutes. Add garlic and saute for another 2 minutes.

Add potatoes, kale, broccoli and seasonings; cook for 3 minutes.

Add broth, zucchini, green beans, pasta and tomatoes. Cook until pasta is cooked (check box for cooking time), 8-12 minutes.
Check seasoning. Add salt and pepper if needed.

*Garnish with grated cheese, sliced cheese, olive oil, herbs, chicken meat, even frozen meatballs as desired. Garnish calories are not included.

Number of Servings: 6

Recipe submitted by SparkPeople user MAKERSGIRL.

Tuesday, November 17, 2009, 6:11 PM

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You can eat an entire can of baby corn for 0 points (WW). I enjoy combining baby corn with pickled beets and a TBS of black olives....served with a boca burger, Thomas multigrain eng. muffin w/spray butter and green beans...the whole meal is barely 3 points.

Wednesday, December 30, 2009, 10:45 AM

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I have alot of salmon with any veggie(broccoli, green beans,spinach) and TONS of garlic, pepper and red pepper flakes, sauteed with a tiny bit of olive oil. Sometimes I change it up and do splenda brown sugar and low sodium soysauce with a splash of oj for a fabulous sauce! Salmon also makes your skin glow!

Tuesday, January 05, 2010, 9:03 PM

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A Zone Bar........nuts.......have almond butter with cerlery or apple

Tuesday, January 05, 2010, 9:29 PM

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i quite like sunflower seeds!
a small handful seems to do the trick with curbing hunger...

Wednesday, January 06, 2010, 7:13 AM

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eat slowly

Great list.
Key thing I have found for getting full is to slow down my eating. People say we should eat at the table with our families and have conversation and that improves metabolism so that we get more nutrition out of what we eat and also feel full on less food. All well and good but even meals I eat alone at my desk I try to eat slowly by making sure I have completely chewed and swallowed one bite before reaching for the next. This makes a big difference. You start enjoying each bite much more - each bite tastes as good as the first.

Wednesday, January 06, 2010, 1:52 PM

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celery and peanut butter!

Celery and peanut butter, or celery and "Better n' Peanut Butter" (

I get good and full on that stuff. The celery is just as filling as the peanut butter. :)

Tuesday, March 02, 2010, 4:46 PM

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I know oatmeal has been mentioned, but I want to share something that I often have for breakfast. I make my own muesli (which is a bit like oatmeal) with rolled oats, chopped almonds, raisins, chopped dates, cinammon, and a little splenda. I have heard most people say that it should be eaten cold, but I like to eat it warm like oatmeal. I just put half a cup of muesli in a bowl with half a cup of water, and a handful of frozen fruit in, like strawberries, blueberries, peaches, and raspberries. I microwave it for however long it takes for the oats to start bubbling, then take it out and add half a cup of plain yogurt. Vanilla or flavored yogurt also tastes great as well. I have made this before with instant oatmeal, and it is good too, but the almonds and rolled oats in muesli give it a nice texture. This is by far the most filling and easiest breakfast that I love to make in the mornings, and it has fiber, fruit, and dairy all in one! I highly recommend it.

Wednesday, March 03, 2010, 10:56 PM

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i love spinach!

a lot of times when i get home from work and feel like i am starving, i will sautee a huge bunch of fresh spinach. just a quick sautee with a little olive oil and garlic and salt and pepper. since it wilts so much, you end up eating a TON of spinach, which is awesome for you, and by the time dinner is ready you can eat a normal portion since you already have some goodness in your belly. also, the fat from the olive oil helps you stay full longer and absorb the nutrients. yay!

Thursday, March 04, 2010, 1:40 PM

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adding flavor without salt

Mrs. Dash makes several different varieties of flavorful seasonings that don't have any added salt. They really add a punch to foods that are otherwise bland. Sriracha is fab too.

Tuesday, May 11, 2010, 2:53 PM

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A smoothie every day made with 3 assorted fruits 2 big handfuls of spinach and some water fills me up and starts my day out right. On days when I miss out I feel unbalanced.

Wednesday, May 12, 2010, 11:32 AM

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Hamburger Barley Soup!

it has ground beef which I usually substitute with buffalo meat (when available..much better for you)

It also has canned petite tomatoes, cabbage, carrots, onions, garlic, and barley. And it is yummy!

Wednesday, May 12, 2010, 12:53 PM

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filling foods

6 almonds and 6 walnuts only per day on top of steamed or salad veg
steelcut oats with ground flax with prunes and or blueberries every morning
blackbeans with veggies with 1/2 c quinoa , avacado, salsa, plain yougurt
pickled herring on rustic rye bread (treat)
a ton of steamed veggies including broccoli, yams, onions, etc with vinagrette
coleslaw with carrots, cabbage, beets, a few sunflower seeds and raisins, vinagrette- very filling
I throw a few almonds or walnuts , a little nutritional yeast on my salads -
you will never get full on a bunch of lettuce - add chunks of squash, broccolit, whatever you have on hand, even tofu and definitely avocado gives it the fatty flavour enhancement. include a little protein, little carb ie nuts (a few only), a little fat (the dressing) to make it a well rounded meal that satisfies.
rye crisp with almond butter and bananas (emergencies)
organic apples cut up and in a dish- I love them, savour two every day after lunch
recipes for vinagrette that will make you love your steamed veg and salads is on my recipe blog I made for my kids - google mopitsaht
soup - Thai is delicious - or lentil or veggie - add canned tomatoes and veggie broth to extend - put a dollop of plain 0% yogurt on top or a dash of vinegar
cilantro, tons of fresh garlic and grated ginger, lime juice give good zing to any dish
steamed and mashed cauliflower with garlic is a good sub for mashed spuds
cauli tossed first in olive oil and lemon juice also roasts well in oven

Wednesday, March 02, 2011, 11:01 AM

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Healthy Foods That are Filling...

I always have a hearty, filling and balanced soup in the fridge that can be eaten in a few minutes to take away sharp hunger pangs. I find this so satisfying to eat before my veggies if I'm super hungry..

This weekend I plopped a frozen chicken in a crockpot,,,added a few potatoes, a few handfuls of raw whole garlic cloves, a couple of cups of lentils...and enough water to cover. After I took out the chiicken and separated the bones..I kept the chicken separately, ran some in the blender with some of the lentils, added a can of low sodium diced tomatoes and low sodium v8 and it is DEEELicious!

Latest Smoothie which was also a big hit with whole family came from an idea fror using coconut milk and protein powder from the talk i heard from jjvirgin that was sent through the PONR program. Since I wasn't feeling full for long enough on monring smoothies, I realized that adding some protein made a significant difference. THIS MORNINGS Smoothie was..

4 Bill Leaves Rainblow Chard, 1 frozen banana, 1 frozen pear, 1 cup coconut milk that is drinkable and not wildly high in calories that come in an asceptic container..about 60 cals a cup, a scoop of protein powder, a shake or two of stevia powder,,add a little water too...YUM!

Monday, June 27, 2011, 3:43 AM

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Lasting snack

Raw coconut is absolutely brilliant, tons'o'fiber with the medium chain fatty acid that doesn'y stay in the system plus has all sorts of cleasing properties for the lower intestines. For me it deals with my sweet tooth too...what little i have left...LOL
cheer GoYolanda

Tuesday, October 25, 2011, 10:37 AM

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Beans, salsa and avocado. YUMMMM

Tuesday, October 25, 2011, 11:00 AM

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I've always heard that kale is good for you but never cared for the taste. Recently, I tried kale again. I sauteed it in olive oil & garlic and then added tomato sauce with seasoning and cooked it over slow heat for a long time. It is really good.

Tuesday, October 25, 2011, 11:33 PM

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Filling foods

Quinoa and wild rice added to soups. Make the soup into a meal
Granola (home made...for example hippie granola)
Oatmeal in any form (oatmeal, muffins, pancakes)
Yogurt (goats) with an apple and 1 tsp of peanut butter or with berries and a few nuts.
Apple with pb
Roasted veg especially cabbage
Sauted cabbage is also very filling
Add 1 tbs of flaxmeal or chia seeds to your yogurt or cottage cheese and you will be full till the next meal
Paleo bread
Coconut in any form
Grapefruit paired with protein
Tomatoes especially cooked into a sauce or in soup
banana and milk

The trick is to always pair your fruit with a protein otherwise it's just plain carb and you will be starving within an hour.

Wednesday, February 08, 2012, 4:30 AM

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Craving Sugar?

I found hard boiled eggs were the best solutions to end the craving for sugar - then go do something else and stop thinking about it. Protein is very important to include with every snack. 2 % Greek yogurt. tastes like sour cream to me. Dr. Oz says we need some of the fat to metabolize the fat.

Saturday, March 24, 2012, 6:56 PM

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thanks for the tips! I forgot about adding nuts to greens.

any suggestions for non-inflammatory high-proten plant sources? I find when I don't eat meat with my carbs, I am starving! could it be because I need more greens? more fat? both?

Sunday, January 13, 2013, 10:42 AM

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There is always a big list of healthy foods that can be added to our list in our diet plan but it should be added wisely and most importantly follow it honestly.


Thursday, January 24, 2013, 7:47 AM

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Prayer and faith. I am not kidding. As I faithful woman of God - He has been keeping me going this first week and DRASTICALLY changed my diet plan.
Was intaking 2200-2900 calories, absolutely no exercise and no greens no fresh veggies and fruit - mostly fat. I am now venturing into salads and walking/jogging 3 miles a day to start w/ my calorie intake below 2000. (that was my personal goal) I have met that caloric goal all but one day this first week. First weigh in is tomorrow!


Thursday, January 24, 2013, 4:06 PM

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might I add, I forgot to say 2200-2900 a day, and below 2000 a day for this first week and maybe more weeks... depends on God.

Thursday, January 24, 2013, 4:07 PM

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I have switched to a mostly plant based diet and these are the combos that really fill me up:
meal: frozen spinach, frozen mixed vegetables, 1/2 can of beans
meal: huge salad with veggies, beans, seeds
snack/treat: bowl of garbanzo beans with apple pie spice and almond milk
snack: 2 mandarin oranges (has to be 2, don't know why)
treat: 1 cup frozen blueberries with cinnamon and reddi-whip
snack: frozen spinach, frozen california blend veggies, parmesan sprinkles, red pepper flakes
breakfast: 1-2 tbsp natural peanut butter spread into the bottom of a bowl, 1 sliced apple, 1 sliced banana. Scoop a little peanut butter with each spoonful.
breakfast: quinoa made with raisins and apple pie spice

Thursday, January 24, 2013, 4:47 PM

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from what I understand, plant based diets are THE best for your health. Go you!

Thursday, January 24, 2013, 5:06 PM

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