Feel full and stay full with protein
Eating enough protein in your diet can help you feel fuller for longer after meals. Learn about some ways you can up your protein intake here.
Christina Stiehl,
Managing Editor
Pamela Nisevich Bede, MS, RD, CSSD, LD,
Medical Affairs
Published:
April 28, 2025
Read time:
1 minute
Do you get hungry in between meals? You might not be getting enough protein in your diet.
Including 15-30 grams (g) of protein in your meals and snacks is an easy way to stay fuller for longer since protein is digested slower and improves satiety. 1 These simple steps can also help reduce the glucose spikes often created by a carbohydrate-rich meal. 2 Meals that lack protein while being rich in carbohydrates are likely to spike your glucose levels, which may lead to decreased energy and more food cravings. 3
Also, including adequate protein in your post-workout snacks helps to stop muscle breakdown and jumpstart recovery. 4
Try out some of these suggestions to start boosting your protein intake without compromising on flavor.
Oatmeal
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 version is packed with protein, making it more filling.
Your meals
You can boost a bowl of pasta by adding a source of protein (like salmon, chicken, or tofu) and helping to reduce the meal’s impact on your glucose. The added protein will help keep you fuller, long after the meal is over. Alternatively, add white fish, shellfish, turkey, eggs, or tempeh to hit your protein intake targets.
A final note from Lingo
Including some protein in your meals will help you feel fuller for longer, reduce the meal’s impact on your glucose, and aid recovery after exercise. Medical and nutrition experts from Lingo recommend eating about 0.7 g of protein per pound of desired bodyweight. If your goal weight is 150 pounds, that means eating 105 g of protein each day.
You can track the effects of protein on your glucose using a continuous glucose monitor (CGM) like Lingo. These devices provide glucose data that can help you learn which foods might work for you to keep your glucose steady.
The Lingo Glucose System is intended for users 18 years and older not on insulin. It is NOT intended for diagnosis of diseases, including diabetes.
The Lingo program does not guarantee that everyone will achieve the same results as individual responses may vary. Consult your healthcare professional before making changes to your diet or exercise regimen or if you have an eating disorder or a history of eating disorders.
© 2025 Abbott. All rights reserved. The biosensor housing, Lingo, and related marks are marks of the Abbott group of companies. Other marks are the property of their respective owners.
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