6. Fish & Lean Meat
Higher protein diets are more filling and satisfying than carb-heavy ones. Therefore, it’s okay to eat your meat. Leaner cuts are recommended, as some meats are high in saturated fat and won’t do you any favors. But fish, for example, is low fat yet high in protein and omega-3 fatty acids, which increases satiety as well as supports a healthy cardiovascular system.
While fish scores highest among meats on the satiety index, other lean meat like chicken, pork, and some cuts of beef are also packed with protein. Studies indicate that eating a high-protein lunch can lead to a 12% reduction in calories consumed at dinner, compared to people who eat a mostly carbohydrate lunch.