Stop the snacking and keep meals more satisfying with these kitchen staples

 

Canned legumes and pulses
High in fibre and a source of protein. Add them to soups, casseroles and salads.

Lentil-chick-pea-soup

Eggs
The old slogan ‘go to work on an egg’ makes sense: they make a really satisfying breakfast (or snack).

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Wholegrain oats
Ditch the lighter and sweeter flakes in favour of rolled oats with fibre and protein.

Seed porridge

Low-fat milk
Add to smoothies for extra protein or use to give your porridge a protein boost.

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Nuts
A handful will help to stave off hunger pangs thanks to their protein and fibre (stick to 30g portions).

chickenquinoa

Low-energy vegetables
Nutrients plus fibre without lots of calories. Snack on carrot and celery sticks with homemade tzatziki.

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Low-fat plain or Greek yogurt
Little pots of protein for cereal, smoothies or to accompany fruit (choose no added sugar varieties).

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Berries
Keep them in the freezer as a lower-cost, year-round standby for smoothies and fruit-based desserts.

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Brown rice, wholegrain pasta and couscous
Switch from their paler white counterparts for extra fibre.

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Quinoa, barley and buckwheat
They’re low-GI. Quinoa is a source of protein, keeping you more satisfied than noodles or white rice.

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