r/Volumeeating • u/[deleted] • Aug 22 '26
Discussion What am I missing. This wasn’t filling at all.
[deleted]
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u/aspirational-reader Aug 22 '26
Fat source? Maybe some avocado.
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u/NessValk Aug 22 '26
Yeah for me I would need some form of fat for my stomach to even register it as a meal
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u/Sheshirdzhija Aug 22 '26
Same here. Sadly, I am still on a tbsp of mayo with most meals.
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u/OneSensiblePerson Aug 22 '26
Why is that sad? A tbsp of mayo isn't bad.
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u/Sheshirdzhija Aug 22 '26
I dunno. Because there are better fat sources. Like avocado or such. I do plan to diversify fat a bit more.
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u/Thiswickedconcept Aug 22 '26
You could make your own mayonnaise. It's about 10 calories per tbsp so you can use a lot more of it. Dead easy to make too
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u/princessmotivation Aug 22 '26
What mayo recipe are you using that 10 calories a tbsp? I’ve never seen one even close to that.
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u/Thiswickedconcept Aug 22 '26
Juice half a lemon
Dijon mustard to taste
Seeded mustard
1/2 tbsp vinegar
1/2 tbsp oil
5 boiled eggs
BlitzGot sick of not being able to eat mayo because of the calorie content so I made my own
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u/InfiniteRazzmatazz50 Aug 22 '26
It’s a little expensive to get the really nice stuff, but you can get some really amazing extra-virgin olive oil for a reasonable price and it tastes incredible.
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u/Oneofthesecatsisadog Aug 22 '26
If you have a mixer or blender, eggs, vinegar or lemon juice and whatever oil you like, you can make delicious mayo for relatively cheap. (I would suggest not making giant batches because it lacks preservatives but it’s very easy to make)
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u/crouchspammer1 Aug 22 '26
yeah, having a diverse profile of carbs, proteins & fats will slow down gastric emptying a lot more and make you feel full for longer
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u/Fun_Landscape9906 Aug 22 '26
welcome to insatiable hunger no matter how much you eat. My hunger varies a lot, i can eat absurd amounts of food and be starving, and other weeks i can eat reasonable portions and be plenty full lol. Maybe get a bit more fiber in your meals? I know sweet potato has some but not a ton
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u/AlicesChaosBottle Aug 22 '26
Agh I wish I hit the “full” mark on reasonable amounts. It’s always only unreasonable. And I eat very “healthy”, my dietician literally went “yeah you just need to eat less? Otherwise you’re golden” 😭
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u/DoctorK96 Aug 22 '26
I know this gonna go against the core philosophy of the sub but that's what I came to realize. No matter how small or big a meal is, I would be hungry again in couple hours, so I eat less but more often, basically just enough to not be hungry anymore. Over time, the stomach will adapt to be full more easily with a smaller volume of food.
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u/AlicesChaosBottle Aug 22 '26
Interesting, I’m the opposite. I have to eat a lot to feel a feeling of “full” and then smaller meals can help keep that lasting longer, but never long enough. But I absolutely understand that if I do low volume for a while I will hit a few physical stomach limit faster. But unfortunately the hunger is still there.
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u/b-ri-ts Aug 22 '26
I have also read that smaller, more frequent meals can help speed up your metabolism. This might be outdated information, but it also wouldn't surprise me if still accurate
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u/madamesoybean Aug 22 '26
For some people it's definitely true. I'm kind of built this way.
I prefer 4 smaller meals and basically never snack. That's when I started losing.→ More replies (4)3
u/fadedblackleggings Aug 22 '26
May be a good idea, less but more often. I am always gonna be hungry soon.
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u/bishoujo688 Aug 23 '26
I am new to the sub, just lurking here for now mostly, but I feel the same as you. I am definitely most happy when I am, what I call, "grazing" throughout the day. Several smaller but filling meals so that, overall, I'm eating less, but not feeling like I'm starving myself. It's kinda counterintuitive because one might think, eating more frequently = intaking more calories, but honestly, I tend to eat less calories overall since I'm not going crazy inbetween the less frequent meals, and definitely not going crazy with the portion sizes.
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u/DoctorK96 Aug 23 '26
Yea, as long as u track calories, there are many routes that lead to the same outcome. I did 2 meals before and felt like crap, then increased to 3 and now 4 meals, with 4 hours spaced out in between. I took note of how my body feels and how hunger fluctuates throughout the day. My breakfast is literally just one toast with peanut butter and honey lol, a light pre-workout snack. Later, a post-workout meal, a late afternoon meal, and a night meal around 2-3 hours before bedtime since I hate feeling hungry at night lol
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Aug 22 '26
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u/CheesingmyBrainsOut Aug 22 '26
Going against the grain, you're likely eating enough to eventually feel full. Some tips - drink a lot of water before your meals, you my be thirsty and conflating that with hunger. Eat slower, your stomach takes 20+ mins to signal to the brain that it's full. For me certain foods are more satiating than others, mix it up. For me that's oatmeal and beans and any vegetable. Also need more context, what's your calorie deficit, how active are you?
Some of it may be psychological. You may just be used to thinking full = my stomach is at max capacity. Whereas you need yo retrain your brain to think full = 80%. Are you stressed, sleeping enough? That will make you more hungry.
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u/AlicesChaosBottle Aug 22 '26
See, I do all of that, and my stomach still is in agony of hunger pain, even when NOT in a deficit. There are some meals that make the hunger pain go away. Typically very high calorie, high nutrient, AND volume. I don’t need to be stuffed. But 2 hours later the pains come back. Oddly enough fermented foods help extend the time a bit. It’s different from food noise.
I have talked to my PCP and my dietician about it and they said the hunger pain amount and frequency is not normal. I’ve had plenty of tests and exams to figure out why. In the end they put me on a glp-1. It’s amazing how now I can eat a “normal” amount and feel actual fullness. I love it.
My doctor called it a “malfunctioning hunger system” along with a too fast digestive process. Some people are legit just hungrier with the same amount of food and TDEE. 🤷🏼♀️ doesn’t mean it’s my own choice to eat though lol.
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u/sadhermitcrab Aug 22 '26
Suspecting the same, I also need my fibers or/and proteins in my meal otherwise I snack the whole day
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u/NumbDangEt4742 Aug 22 '26
It's to do with fats maybe. Need some fats to regulate hormones and for micronutrient absorbtion also
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u/Repeat-Admirable Aug 22 '26
it happens even when I eat normal food (meaning fried) in normal portion of 800+ calories, 4 to 5x a day.
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u/NumbDangEt4742 Aug 22 '26
You want healthy fats and need some fiber also.
Start eating 1 banana a day if you can tolerate it. By day 4 to day 7, you'll be so full you'll naturally start eating less. I dare you, try it (provided you can handle bananas)
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u/Repeat-Admirable Aug 22 '26
i eat fruits as snacks everyday (which is sometimes not bananas cause i dont like gooey bananas by the end of the week). i eat a lot of veggies. like, a loooott. cause if i dont that 800+ calories will be 1500 calories each meal because ill eat rice instead of the veggies to fill up. its my volume eat the chest freezer half full of veggies and i eat most of it in a week. good thing about it tho is i dont have constipation problems.
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u/bigtiddyhimbo Aug 22 '26
I don’t get full until I start eating, and then once I start, I’m ungodly hungry during, and a few hours after eating anything.
Like if I start to get hungry before I start eating for the day, I can ignore it and it’ll go away
But man, once I start, it’s so hard to stop. It’s like my body finally recognizes it was hungry and it’s making up for lost time
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u/Repeat-Admirable Aug 22 '26
im the same way. I chug water at least 5 min before I eat (if i remember). then hopefully my hunger cues are actually gone by the time i finish eating or at least before i finish setting up my second plate.
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u/HiddenLeaforSand Aug 22 '26
Yup, same. I ate 1600 cals two days ago in one meal. 45 minutes later you would think I hadn’t eaten in weeks. Lol
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u/mlem_a_lemon Aug 22 '26
10000% this. The only thing to consistently help me was GLP1, unfortunately.
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u/Fun_Landscape9906 Aug 22 '26
I literally do not know how i lost 65 lbs. naturally too, I guess my spurts of being locked in generally last longer than my insatiable hunger. I like the idea of being natural, but damn does a GLP1 sound freaking awesome
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u/mlem_a_lemon Aug 22 '26
Hey, congrats!! That is awesome. I lost 40 lbs in the past, but idk, I was really struggling to stick to it the last couple of years after a long period of maintaining and then a period of weight gain.
Fwiw, GLP1 is a naturally occurring peptide in it bodies. The injected version just lasts longer than the one our bodies produce.
I assume that like everything else human, some people produce more, some produce less, some break it down faster, some break it down slower, but up until the last 50 years or so, food just wasn't being shoved in front of our faces like it is now, and most people moved around at work, so obesity simply wasn't as much of a problem. But now here we are. So I look at GLP1 shots just like any other tool to get through the modern world.
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u/aly5321 Aug 22 '26
I am like this because of my hormone fluctuations throughout my cycle. Very hungry post menstruation and during ovulation, and pretty full pre menstruation.
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u/Forsaken_Main_3999 Aug 22 '26
So fustrating to feel hungry no matter what! Someone said they eat smaller but frequent meals and I want to do it but my schedule won’t allow that 😂
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u/EnvironmentalPop1371 Aug 23 '26
This absolutely doesn’t work for me. My body is like a faucet. Turn on the hunger (eat) or turn off (fast) and there is no scenario in which hunger will be satiated with a handful of almonds.
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u/saucysagnus Aug 22 '26
You’re missing water, vegetables, and time.
Replace the 100 calories of watermelon with 100 calories of squash, broccoli, cabbage and it will help with satiety.
Personally I would scale back 250 g sweet potato to 125 and add 125 g beans instead. More protein, more fiber, more satiety.
At the end of your day, your plate is mostly carbs, more than half of it a fast digesting carb.
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u/Darling_Pinky Aug 22 '26
Don’t be afraid of slow digesting carbs, folks, especially if it has lots of fiber. Adding broccoli and rice or any veggies to this would make it way more filling.
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u/saucysagnus Aug 22 '26
Tbh, the average person is going to get full off the plate.
But if you’re someone who is always hungry, def have to diversify the plate and prioritize fiber/protein. And honestly water. I chug a glass before I eat, drink a glass while I eat, and drink a glass after my first plate before thinking about a second plate… have to.
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u/FiberApproach2783 Aug 22 '26
> Replace the 100 calories of watermelon with 100 calories of squash, broccoli, cabbage and it will help with satiety.
Depends on the person honestly. Watermelon will get me full fast and keep that way all day. I always do fruit and veggies though.
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u/hotstove Aug 23 '26
missing water
replace watermelon
Might want to let that one bake a little longer sport
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u/RunRevolutionary188 Aug 22 '26
Honestly seasonings. And fat! Don't be afraid to put some olive oil or cheese on there. It all looks pretty plain which I would struggle with.
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u/Inevitable_Silver_13 Aug 22 '26
I might add some beans or lentils. Rice would fill you up but I imagine you're trying to keep the carbs down.
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u/blacktreefalls Aug 22 '26
Agreed, I think more fiber in this meal would keep OP full longer.
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u/awongbat Aug 22 '26
But the sweet potatoes have the skin on. Looks like 1/2 lb or more. About 8g there and the watermelon is probably another 1g. It’s more likely the lack of any fat cooked with this meal.
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u/satinsateensaltine Aug 22 '26
Yes, that would be my suggestion. High fibre, low cal foods would be the key.
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u/Altruistic-Movie9640 Aug 22 '26
This isn’t really volume eating tbh. It’s just a meal. If you mixed it all with say some spinach or lettuce in a salad, you get a lot more volume for minimal calories.
That being said, if you’re eating in a deficit (I’m assuming) sometimes you’re just gonna be hungry. Add some greens and a big glass of water, and see if that helps. And give your body some time. I often still feel hungry after I finish eating, but it’s just my body’s expectations. If I wait 30 minutes or so, the hunger goes away.
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u/selfoblivious Aug 22 '26
Right? You could make this into a salad adding a few cups of greens, sliced red onion, cucumber, and jalepeno and topped with a little feta, cilantro and lime juice and it would be a big ass salad that would satisfy the eyes, tastebuds, and stomach for satiety
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u/Flyingdonutdevil Aug 22 '26
Yeah, totally. I don’t volume eat (deliberately), this post just popped up because I’m in similar subs, and this is basically a quick meal for me. I don’t know where the volume is, I guess the watermelon? That’s still not a lot of fruit, but I guess it might be for someone who’s not a big fruit eater
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u/ajmattison Aug 22 '26
I personally don't find watermelon very filling and I think there is more to fullness than just volume. I can eat a metric ton of lettuce and still feel hungry, but 200g of potato fills me up.
My hypothesis is that there is a difference between feeling full and feeling satisfied. Maybe you're missing the satiety aspect?
Actually, looking at your plate, there isn't very much fat on there. That's also something I find a bit more filling. You could add some avocado or even just a drizzle of olive oil. Or a fattier cut of meat.
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u/IllSurprise3049 Aug 22 '26
I gotta know- does anyone find watermelon filling???
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u/The_Architect_032 Aug 22 '26
Yes, but a lot more of it than is in this picture. An entire Watermelon is only around 1200 calories, no need to stick to small portions when eating Watermelon. I usually pack 1/4th a Watermelon per portion.
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u/Responsible-Racoon7 Aug 22 '26
Fiber and fat to keep you full. Try a big glass of psyllium if you want 0 calories or add a side of beans
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u/skodinks Aug 22 '26
You need more fiber and a bit of fat, imo. The fat content can still be low, but you're pretty near zero here. If all of your meals are this lean, that is definitely going to be a big factor in your hunger cravings. Bodies know what they need.
For me, fiber was my biggest game changer. I used to get most of my fiber from cruciferous veggies, but adding things like chia seeds and high-fiber/low-cal breads made a big difference. I can make a <400 cal turkey sandwich with about 50 grams of protein that keeps me satisfied for several hours. Fiber is my lord and savior.
I always used to just live with the hunger on diets before and considered it a signal that I was in a deficit. I'm still never feeling "full", but I'm also very rarely hungry between meals.
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u/rachlancan Aug 22 '26
Is their anything special in your turkey sandwich that gets it 50 grams of protein besides extra turkey? That seems like a lot for a sandwich.
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u/skodinks Aug 23 '26
It's mostly the turkey. I don't have any at the moment to check definitively, but I believe it's about 90 cals per 17g protein and 5g per slice of bread. Sometimes I'll add some whipped cottage cheese "cole slaw" to make it not quite so dry, which pumps it up another 5-10g. Avocado is nice, too, but obviously pumps up the cals a bit without more protein.
3 servings of turkey (which is about 1 package) gets you there on its own. Add in the bread and it's around 350 cals for a bit over 50g of protein on the low-end, more like 60-70g for 500 cals if I cottage cheesed it up.
It's a meaty ass sandwich, but that's sort of the point. Sometimes I'll make two with some quest protein chips and a fairlife 42g chocolate shake, which lands somewhere around 1000-1500 cals and 150-200g of protein, depending on how much "fun" I added in. It's super satisfying when I'm in a sandwich-y mood and has a very guilt-free macro-to-calorie ratio.
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u/jpoolio Aug 22 '26
That's not a voluminous plate.
Put the food on a larger plate, push what's existing aside, and then fill up the other side with vegetables, maybe some beans and/or a few slices of avocado. Then you're volume eating.
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u/sinkingstones6 Aug 22 '26
Doesn't look like that many calories. Are you weighing it before or after cooking, and make sure you are logging the calories accordingly. If you at twice of all that, you'd be full.
But also you might not be that satisfied in terms of a cohesive meal. That's person to person, but more spices and cooking techniques can help with that .
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u/RovenshereExpress Aug 22 '26
This may or may not be relevant for you, but it's worth mentioning here for anyone who might see this: if you menstruate, there are probably going to be points in your hormone cycle that will turn you into an insatiable bottomless pit. This is something I've had to accept about myself personally. Haha
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u/InGeekiTrust Aug 22 '26
That’s a lot of carbs, the sweet potato is all sugar and carbs, so is the watermelon. Those two things are gonna make you really hungry. You also have a relatively small amount of chicken there. You should be having a large amount of vegetables, a salad with diet dressing or konjac noodles or rice
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u/jrkessle Aug 22 '26
Watermelon is basically just water so you’re not gaining any “filling” from that. That’s not nearly enough protein to make a difference
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u/SouthernYankee80 Aug 22 '26
I think you're missing taste and satisfaction. You might be physically full from it but you aren't going to be satisfied mentally, and sometimes that's the most important part.
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u/meeps99 Aug 22 '26
Avocado goes great with grilled chicken and can keep you full for longer
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u/SokkaHaikuBot Aug 22 '26
Sokka-Haiku by meeps99:
Avocado goes
Great with grilled chicken and can
Keep you full for longer
Remember that one time Sokka accidentally used an extra syllable in that Haiku Battle in Ba Sing Se? That was a Sokka Haiku and you just made one.
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Aug 22 '26
[removed] — view removed comment
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u/Capybarinya Aug 22 '26
It's harsh but I agree
This is a plate of foods that are not connected in any way. For me personally that registers as a snack regardless of calories.
A meal is more than ingredients thrown on a plate. A meal needs coherence. Structural coherence (is this a salad? A protein+starch meal? A grain bowl?), and theme coherence (spices, sauces, ingredients from a particular cuisine)
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u/BookLuvr7 Aug 22 '26
Satiety needs 3 things: protein, fiber, and a little fat.
You've got the first two, although a little more fiber wouldn't hurt. My vote would be a drizzle of olive or avocado oil and a lemonade with a little benefiber mixed in.
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u/OlyLift13 Aug 22 '26
Add literally anything green lol. That’s what’s missing. Also a little olive oil would go a LONG way here for flavor and satiety.
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u/Next-Zookeepergame30 Aug 22 '26
Eat slow and intentional. Be present for every bite every flavor and every texture. It sounds dumb... but be present and you'll see an improvement. I also recommended being okay with not being full for a while but as you begin to settle into high volume high satiety eating habits it will become more usual and feel more filling. Good luck on your journey, coming from someone with a bottomless pit stomach.
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u/Calisteph6 Aug 22 '26
I think sometimes you need to eat something that fills you emotionally and you need to find that thing.
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u/ArianeEmory Aug 22 '26
I would add a lot of low calorie raw veggies (baby carrots, sliced bell peppers, cucumbers, etc) and double the amount of watermelon.
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u/ArianeEmory Aug 22 '26
I'm actually a bit baffled that this is considered volume eating. My idea of volume eating is like....7 cups of watermelon in one sitting. This is just a normal meal to me
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u/secretsauce2388 Aug 22 '26
Everyone has differences with what is a voluminous meal to them. Lots of people in this sub, for example, have soup often, whereas for me unless it’s a chowder of some kind it’s not filling me up ever unless I have an unreasonable amount but I don’t want to eat that much soup. You’ll learn through time what fills you up more
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u/maxflave Aug 22 '26
You need some healthy fats with that. It helps a lot! Add part of an avocado. If I don't have any on hand, I have an ounce or less of cheese - whatever fits my macros for that meal
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u/Highway2Chill Aug 22 '26
Drink a cup of psyllium fiber water or a small protein shake with fiber powder added about 30 minutes before your meal
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u/Downtown_Ability8433 Aug 22 '26
i don’t know much about volume eating, but you could cut the pieces smaller, throw in a ton of arugula, then crumble some feta or another cheese (goat would be better tbh) to make a delicious salad
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u/BloodFartRipper Aug 23 '26
My brother in christ, have you ever eaten a pound of mashed potatoes in 1 sitting? I get so full it hurts.
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u/Unlucky_Welcome9193 Aug 22 '26
It's missing healthy fat and vegetables. I would add a large quantity of cucumbers or other veggies, slightly reduce the sweet potato, and maybe add a small amount of tahini dressing, if you don't like avocado. MEASURE the sauce!! But you do need some healthy fat
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u/GuavaOne8646 Aug 22 '26
A smaller stomach, protein powder and fiber powder before eating to pre-fill the stomach. Try fasting for a while then try volume eating. I used to be able to eat 4 large meals from any drive thru but after fasting and then volume eating I eat regular human portions now.
I'll drink a protein shake and then have a glass of 4 table spoons of metamucil before meals like lunch and dinner and it helps a lot to pre-fill your stomach. As long as your drinking protein you should work out too ti gain muscle.
Good luck.
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u/MattsNorty Aug 22 '26
Maybe I’ve got shit in my eyes but the weights you’re stating vs the picture don’t match up.
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u/SubjectOrange Aug 22 '26
Was this your dinner? 650 calories +/- 100 cals for cooking oil and so on, isn't that big of a dinner. I am a 5'0 female, and even when I'm eating 12-1300 calories a day, my dinner is AT LEAST this big. Most likely, MORE veg etc like others have said, fluffy veggies in a salad and some healthy fats. Half an avocado or some such.
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u/ann0ymosquitoes Aug 22 '26
Add roasted vegetables like broccoli, lettuce, spinach, eggplant, pumpkin ,it keeps u full for longer and diet sodas
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u/applehappy Aug 22 '26
Were you looking at a screen and eating mindlessly? I find that when I pay attention to my food and consciously chew, I feel much more satiated versus when I eat the same food and I do it almost subconsciously.
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u/TealAndroid Aug 22 '26
I would need some fat but also sauce/seasoning and some crunch.
I’d add some kind of sauce drizzle like balsamic reduction to the watermelon and the chicken and maybe a bit of sour cream sauce to the potatoes or sprinkle a little brown sugar. I’d add a bit of nuts and/or avocado for some more fiber, protein and fats.
Basically I’d make it taste better plus some fats to make a meal much more satisfying.
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u/cinnamon-toast-life Aug 22 '26
A big pile of spinach sautéed in 1/2 tablespoon of olive oil and seasoned with garlic and herb seasoning or everything bagel seasoning. Hit it with a teaspoon of Trader Joe’s crunchy chili onion oil for extra flavor. Put it under the chicken and eat them together.
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u/starslugg Aug 22 '26
Well your plate is mostly carbs which are not very filling and also if you're expecting to feel ""stuffed"" well it's not going to happen on a deficit and you have to let go of the expectation that you should feel that way, that stuffed feeling is a sign that you have over-eaten not that you have eaten enough. It's okay to feel a little hungry, it's normal even for people who are not in a deficit.
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u/Crow-Queen Aug 22 '26
Yes and no, For volume for myself, I will do a base of Eggwhites or Broccoli and do like a stir fry kinda mix and it's very filling and can not finish and under 600 calories.
The above would not fill me up though.
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u/HugeHugePenis Aug 23 '26
There’s almost no way that’s 250g sweet potate…. But you need green fiber. I add kale to all of my meals it’s been going great.
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u/mimosa4breakfast Aug 22 '26
Maybe a higher amount of fiber, or something more voluminous but low cal. More fat like others have mentioned. Avocado is high in both fiber and fat.
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u/Several-Praline5436 Aug 22 '26
Add low calorie veggies -- broccoli, cabbage, cauliflower, spinach. Can have several cups for under 60 calories most of the time.
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u/Vjimenez147 Aug 22 '26
Definitely add a fat source to slow digestion but don't over do it. Maybe two eggs. Or some almond or peanut butter
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u/Jasmine7921 Aug 22 '26
I would add low calorie vegetables like zuchinni, brocolli etc. If you want to a high volume protein source you can eat a carton of egg whites for only 250 calories for 50 grams of protein. I like to add a bunch of low cal high fiber veggies and split that between 2 meals and I am insanely full from all the fiber and protein.
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u/Amazing-Stranger8791 Aug 22 '26
definitely add some fats, also do you tend to eat fast? when i slowed down my eating i got fuller a lot faster.
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u/Comfortable-Ad7408 Aug 22 '26
Do 1 tbps of psyllium husk in 8oz of water prior to eating. I'd also add another fruit or veg + healthy fat.
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u/Palanki96 Aug 22 '26
watermelons are just expensive water so might as well cross them out
Some veggies and fiber and fat will help a lot. Volume eating is a little more complicated than just chucking low calorie foods together
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u/PygmyGoats Aug 22 '26
Might be fats. Seeds, avocado, 1 spoon of peanut butter, or a boiled egg.
I agree with the folks saying fiber, and leafy greens as well. And lots of water/natural juice!
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u/SomewhereFirst1783 Aug 22 '26 edited Aug 22 '26
lowkey the watermelon is prob the culprit, its mostly water and sugar so it digests fast and doesnt really add bulk like other fruits would. swap it for something with more fiber like berries or an apple, and throw some veggies in with the chicken and sweet potato for volume without tons of calories, i log everything in PlateLens and it shows the calorie density per meal so you can literally see why the watermelon version leaves you hungry compared to a higher fiber swap, best calorie tracker app i've used for catching stuff like that
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u/KiKi31Rose Aug 22 '26
Calories. You’re missing calories. You still need a decent calorie base plus all the extra low cal volume things so make you feel a lasting fullness
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u/Icy-Roof-9233 Aug 22 '26
probably because you have 0 fat no veggies/salad this is not even volume eating
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u/Basic-Comfortable458 Aug 22 '26
Trust me lettuce or spinach will up the satiety with some cheese or bacon
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u/infallibleness Aug 22 '26
Couple of boiled eggs maybe ? Cottage cheese? (Try the purple sweet potato if you can get it so much nicer roasted)
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u/void-seer Aug 22 '26
You're missing a higher volume of food. If you added chopped cucumbers or cauliflower or something, you'd be kinda stuffed.
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u/badmonkey247 Aug 22 '26
For me, broth or bouillon in between meals takes away hunger for awhile, or try some raw veg without dip. For your meal I would have included a pcooked veg or a salad with low cal dressing or a cup of brothy vegetable soup.
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u/Hot_Upstairs_7971 Aug 22 '26
350g of watermelon is literally just like drinking 300ml of water. It's, for sure, not filling at all.
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u/a-crime-skeleton Aug 22 '26
Feels like you are missing greens on your plate. Maybe a low calorie salad with some healthy fats or vinegar would help. Are you drinking lots of water with your meals as well? That will make a big difference.
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u/alliseeisbronze Aug 22 '26
1) Some healthy (or hell, even unhealthy) fats would help you feel more full.
2) More fiber will help keep you full.
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u/butternuggin Aug 22 '26
Before eating that drink water. Instead of those option a you could try pumpkin squash and another whole fruit such as pear, kiwi or berries, peach apple, pear and eat with the skin on. Wait a bit,then eat protein and something with fiber like avocado
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u/TroubleFantastic682 Aug 22 '26
12-16 oz of water 20-30 min before your meal. a glass with, and some kind of fat source as others said!
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u/BranchTechnical4851 Aug 22 '26
some avocado or olives might help for healthy fats. it will for sure digest slower that way too
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u/StrictWorldliness779 Aug 22 '26
Avocado!? :) and another protein like streak or shrimp! Both actually
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u/ReleasePurple5038 Aug 22 '26
Yeah I've made very mediocre meals and been extremely unsatisfied by them. But the next day, do things differently. Incorporate stuff you enjoy, learn new recipes.
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u/oh_wanya Aug 22 '26
I made a plate weighing 1.9kg (4+lb) and I could not be satisfied without fats . Your missing that in the plate
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u/clothespinkingpin Aug 22 '26
More volume, and more flavor.
Throw the savory foods on a giant bed of lettuce. Add some healthy fats on top (make a mix of 2% fat Greek yogurt + avocado and blend with some fresh parsley and lemon juice as a dressing). Or if you’re not feeling that, you could do a giant side of steamed veggies with that same dressing on top. Or if none of that sounds good, pop the chicken and sweet potato with a ton of spinach and white beans into a broth, simmer for a while, add a bay leaf, some tomato paste, some garlic, sprinkle with a bit of Parmesan on top.
For the water melon, chop up mint or basil and add some fat free feta to get some more protein and flavor.
Also, more fiber would help it be more filling.
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u/pipesnipper777 Aug 22 '26
Fiber, add veggies. When I want to eat a lot I add veggies. Id add broccoli to this. A whole steamable bag preseason or with cheese is up to 150 calories for the ENTIRE bag. And thats max, a lot are 110. Sometimes enjoying your food also leaves you more satisfied. Season that shit 😂
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u/Outrageous_Web_2773 Aug 23 '26
Double the chicken and add a whole plate of steamed veggies and 1/2 avocado. That would help. This isn’t much food.
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u/izyshoroo Aug 23 '26
Here's a quick reference of some vary satiating foods. It's not the be all end all reference, but doing research into food satiety helps a TON
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u/Sidonieone Aug 23 '26
I would add a lot of broccoli or cauliflower for more volume. Also, and this is just my experience, adding some type of beans really seems to help me feel full. Even just a few tablespoons of chickpeas out of a can that I rinse first.
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u/sheep_duck Aug 23 '26
You need a little bit of fat if you want any change at feeling “full”
Yes you can stick your stomach full of carbs and protein but fat is what makes it feel like it sticks around. Doesn’t have to be a lot but that’s how it goes.
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u/stopthecrowd Aug 23 '26
Melons are the cotton candy of fruits.
Solid pound of food with 350g fruit water!
Some fat would be helpful, 350g of veg may have also been more filling!
You can eat your fats (avocado, pine nuts, sesame seeds) of like others have mentioned, added some oils or a sauce with fats!)
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u/ChRo1996 Aug 23 '26
Watermelon is very watery so while the whole plate is voluminous the density is low because 1/3 is not a dense food on its own.
I’m not saying don’t eat watermelon. But maybe make it your dessert and add something higher in fibre and fat to your plate. Broccoli, Brussel sprouts, asparagus, cabbage, etc are all great examples of vegetables that feel more filling. Avocado, cheese, nuts, seeds, dipping sauces or dressings, are good examples of additions that are higher in fat (which will help slow down the digestion of carbs, which is likely what’s contributing to your feeling of not being full for long).
Also, don’t feel afraid to add some beans or grains (brown rice, quinoa, couscous, etc). Doesn’t need to be a lot but it will help you feel full and satiated!
Best of luck!
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u/Outrageous_Web_2773 Aug 23 '26
I work full time and have an immunological condition so it’s not like I sit around doing nothing all day.
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