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10 Best Breakfast Foods That Keep You Full, According to a Dietitian

Make the best use of your morning meal by stacking it full of these foods that will satisfy you until lunch.

Many of us, faced with the prospect of busy day, oftentimes decide (whether consciously or subconsciously) to skimp on food in the early part of the day. That may be a big mistake, says Lauren Minchen, MPH, RDN, CDN, a registered dietitian based in New York. "When you [eat your next meal when you're] extremely hungry, it's easy to eat too much before your brain has a chance to recognize how much food your body actually needs."

Instead of skipping breakfast and starving yourself, you'll likely consume fewer calories during the rest of the day if you pre-game with some of these hunger-satisfying foods. And while we're on the topic of dining out early in the day, don't miss these The 13 Healthiest Breakfasts To Eat, According to RDs.

Chia Seeds

Pour chia seeds on yogurt

Chia seeds are amongst the 43 Best High-Fiber Foods For a Healthy Diet, and that will help you keep hunger pangs at bay all day. "Boasting about 5 grams of protein and 10 grams of fiber in just two tablespoons, chia seeds are a filling and energizing breakfast addition," says Minchen.

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Peanut Butter

spreading peanut butter

Adding the protein and fiber-filled spread to your breakfast can help control cravings for up to 12 hours, according to a study in the British Journal of Nutrition.


mixed berries

"Berries are high in fiber and water, making them a valuable addition to a filling breakfast," says Minchen. "Fiber and water act together as natural appetite suppressants and blood sugar balancers, so they keep your energy going strong." Discover the 17 Genius Breakfast Ideas Diet Experts Love for more smart a.m. strategies!



Avocados are rich in monounsaturated fats, which help ward off hunger and boost feelings of satiety. A study published in Nutrition Journal found that eating fresh avocado with lunch can decrease the desire to eat by 40% in the hours after the meal.


peanut butter oatmeal

"Oatmeal also contains some protein that, when combined with flax seeds or walnuts, will provide the full spectrum of essential amino acids that are required for adequate protein intake and satiety," says Minchen. Find out the 24 Best and Worst Instant Oatmeals if you're too hungry to make a batch from scratch!


scrambled eggs with toast
Stepanek Photography/Shutterstock

Believe it or not, the science checks out: 25% of the calories in eggs are burned just by digesting the eggs themselves. Plus, the protein-packed breakfast staple suppresses ghrelin, the hunger hormone, so you won't feel ravenous leading up to the big feast. Find out What Happens to Your Body When You Eat Eggs in our exclusive report!


fresh red apple slices

Apples are rich in fiber and loaded with water, which makes them a filling and satisfying way to manage appetite, explains Minchen. "They are excellent baked in the oven with some cinnamon or eaten raw with a tablespoon of peanut butter smeared on top."


ground cinnamon

The spice is rich in polyphenols, powerful antioxidants that may improve insulin sensitivity and, in turn, our body's ability to manage hunger cues. Add it to your oatmeal, smoothies, or toast.


Hummus carrots cucumber

The delicious and versatile dip and pita spread is a rich source of satisfying fiber and protein. And it doesn't take much to quell those hunger pangs. A study published in the journal Obesity found people who ate a single serving a day of chickpeas (the main ingredient in hummus) reported feeling 31% fuller than their counterparts who didn't eat the beans.


water glasses

Dehydration is very common because people are so busy, they forget to drink regularly throughout the day. "Come dinner time, they are tired, hungry, and sometimes even moody," warns Minchen. "Remember to drink one 8-ounce glass of water or seltzer every 60 to 90 minutes throughout the day to prevent dehydration-related fatigue, cravings, and overeating." Otherwise, you could experience these 7 Side Effects of Not Drinking Enough Water.

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