Feel full and stay full with protein

Feel full and stay full with protein

Do you get hungry in between meals? You might not be getting enough protein in your diet.

Including 15-30 grams of protein in your meals and snacks is an easy way to stay fuller for longer since protein is digested slower and improves satiety. These simple steps can also help reduce the glucose spikes often created by a carbohydrate-rich meal.  Meals that lack protein while being rich in carbohydrates, are likely to spike your glucose levels, leading to decreased energy and food cravings. (1),(2)

Also, including protein in your post-workout snacks helps to stop muscle breakdown and jumpstart recovery. (3)

Try out some of these suggestions to start boosting your protein intake without compromising on flavour. 


Oats with jam are high in carbohydrates and very low in protein. You may feel hungry shortly after eating this. 

Try oats with almond butter, some milled flaxseed, a scoop of high-quality protein powder and a couple of dollops of full-fat Greek yogurt. This has more protein, which makes it more filling.

Your meals

You can boost a bowl of pasta by adding a source of protein (like salmon, chicken, or tofu) to reduce the meal’s impact on your glucose and keep you fuller, longer. Alternatively, add white fish, shellfish, turkey, eggs, or tempeh to hit your protein intake targets.

July 20, 2023


  1. Meng H, Matthan NR, Ausman LM, Lichtenstein AH. Effect of prior meal macronutrient composition on postprandial glycemic responses and glycemic index and glycemic load value determinations. Am J Clin Nutr. 2017 Nov;106(5):1246-1256. 
  2. Franz MJ. Protein: metabolism and effect on blood glucose levels. Diabetes Educ. 1997 Nov-Dec;23(6):643-6, 648, 650-1. 
  3.  Thomas DT, Erdman KA, Burke LM. Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance. J Acad Nutr Diet. 2016 Mar;116(3):501-528. 

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