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.
The old slogan ‘go to work on an egg’ makes sense: they make a really satisfying breakfast (or snack).
Ditch the lighter and sweeter flakes in favour of rolled oats with fibre and protein.
Add to smoothies for extra protein or use to give your porridge a protein boost.
A handful will help to stave off hunger pangs thanks to their protein and fibre (stick to 30g portions).
Nutrients plus fibre without lots of calories. Snack on carrot and celery sticks with homemade tzatziki.
Low-fat plain or Greek yogurt
Little pots of protein for cereal, smoothies or to accompany fruit (choose no added sugar varieties).
Keep them in the freezer as a lower-cost, year-round standby for smoothies and fruit-based desserts.
Brown rice, wholegrain pasta and couscous
Switch from their paler white counterparts for extra fibre.
Quinoa, barley and buckwheat
They’re low-GI. Quinoa is a source of protein, keeping you more satisfied than noodles or white rice.