Satisfying and Filling

Earlier today, I posted on my Facebook page how I’m a little stuck with blogging topics right now. There are times when I feel like I’m saying the same things over and over, yet you all still stick with me! I’ve gotten several questions so far, so here’s to the first one! (If you have a topic you think I should cover or a question you’d like to ask, fill out this form.)

From Ann, a local friend and amazing runner who has lost 48 pounds:

Q: I’d love a list of the foods that you find most satisfying AND filling at the same time. I am at the point in eating healthier where I no longer try to “cheat the system” by starving myself one part of the day so i can indulge in something horrible later, but still meet my calorie limits. I’m much more content, energetic, and less horrible to be around if I just focus on keeping my tummy full of good stuff all day long. I’m starting to find foods that keep me full and are yummy at the same time, but would love a list from someone who has been doing this way longer than me!

A: I always find it difficult to talk about food, because it is SO personal. Currently, I am following the Paleo lifestyle. This means no sugar, flour, dairy, corn, or legumes. My recently discovered food intolerances have also eliminated beef and eggs from this equation. That being said, I think these foods are universally filling and satisfying, no matter what program you’re on.


  • Bison burgers: season with sea salt, crushed red pepper, minced garlic. Grill and top with your choice of toppings. My current fave? A dollop of guacamole.
  • Salmon: baked in foil pouch with Tony Cachere’s seasoning or with salt, pepper, and lemon slices
  • Eggs: I am currently off eggs, but I find them to be incredibly filling and satisfying. Scramble eggs and top with salsa and guacamole. Or make an omlette filled with broccoli, tomatoes, and green onions.


  • Roasted broccoli: outlined here
  • Brussels sprouts: steamed and topped with balsamic vinegar and sea salt
  • Sauteed kale: Sautee kale, thin slices of onion, and minced garlic in a little olive oil. Add some water to help steam the leaves. Sprinkle with sea salt.
  • Sweet potato: wrapped in foil and baked at 400 degrees fahrenheit for 1-2 hours depending on size. Mash with a fork and eat immediately. Sprinkle cinnamon and add a dab of butter if your diet allows


  • Larabars: My faves are Cashew Cookie, Coconut Cream Pie, and Lemon Bar. Seriously, I’m salivating thinking about these. They’re pricey, so if you have a food processer and would prefer to make your own, you can follow this recipe.
  • Grapes: this is just a current obsession. Not sure if everyone will agree with me on this.
  • Almonds: Handfuls of almonds in little baggies are great for on-the-go.

What other suggestions would you have for Ann?

  • Myla

    Unsweetened organic coconut flakes.  I’m also following Paleo and I buy bags of this stuff on Amazon.  They’re large, dry flakes, not the shredded coconut used for baking.  Delicious without being overly sweet and amazingly satisfying.  I also love honey crisp apple slices with almond butter.

  • Mizfit


  • Plannetpink

    Pumpkin pie is Paleo?

    • Emily Sandford

      No, I wish!

  • Anonymous

    I like oatmeal in the morning since it keeps me full a good part of the morning.   I eat tons of fruits and veggies at lunch and the water volume helps keep me full as well in the afternoon.

  • Lisa Eirene

    I wrote about this recently. I discovered foods that I could eat that kept me fuller instead of wasting calories on food that did not. Plain greek yogurt is good. Cottage cheese. Apples. Things with protein in them!

  • LHA

    I have started making a vegetarian vegetable soup that has as it’s basic ingredients:  a large can of tomato juice (I love the Red Gold brand), a large can of stewed tomatoes, 3-4 stalks of celery, half an onion, and half a head of cabbage. (Obviously these last 3 items are chopped,)  Add other vegetables that you like or that go with your eating plan, and enough water to make it not to thick.  I season it with fajita seasoning!  It is really filling, very low calorie and low carb with the vegetables I use, and I really like it.

    I love reading your blog and the comments.  I always learn something new!

  • Jen

    THANK You for linking the homemade lara bars! miss ya Em! HUGS!

  • hcg diet plans

    Best thing we can achieve is to have low calories healthy food taste good. Thanks for these little tips & tricks. 

  • Kerri Baruch

    Ann, I’ve found that whole grains (rice/quinoa/whole cous cous) topped with beans or lentils and then loads of diced goodies (tomato, cucumber, radish, greens, capers, beets, carrots, celery, garlic etc) and a fresh herb that I love (parsley and cilantro are my bestest) are great. Never skimp on taste, but try keep the salt content low. By changing a few ingredients, you change the entire taste – so NOT boring!

    I come from a history (and a family) of food guilt and yo-yo dieting…. Finally, TG I have learned that eating real food and listening to my body (and my Soul) is the way to go. I eat and continue to get healthier and closer to the best body that works for me. And I’ve become a health coach in the process :-)

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