Avocado and scrambled eggs on whole grain toast is another great choice. Whole grains digest slowly and the good fats will make you feel fuller, longer.
Basically, what makes you feel full for long is protein. So look for protein rich foods (15g+ per serving).
A few eggs; salmon and cream cheese sandwich; falafel and hummus; anything with meat, of course (not great for breakfast though); oats with honey; finally, liquid foods on the go, eg Huel.
That should do you well.
Your aim is high protein, low sugar. That way you stay full for longer.
For breakfast I like to have a pita that has been warmed in the oven with crunchy peanut butter and some fruit on the side.
For lunch/dinner when I am feeling lazy I tend to do rice bowls. It's more components but they are mostly things that are inexpensive and you can easily buy, slap together in a bowl, and be ready to go.
I usually do either a burrito bowl or a 'mediterranean' bowl.
Burrito bowl: rice, blackbeans, veggies, store bought pico or just tomatoes if they are tasty, avocado if it doesn't cost an arm and a leg, some other kind of protein if I prepped some that will work, and Bolthouse cilantro avocado yogurt dressing which I absolutely love.
The blackbeans that I use are either just rinsed or I have jazzed up on the stove top earlier in the week during meal prep with a bit of honey, oregano, and chipotle.
The mediterranean bowl is just like a roughly halal or Greek bowl. Rice, chopped cucumbers, rinsed (and if I did it ahead of time marinated) chickpeas, other protein if I had it prepared and ready, chopped tomato, feta if I have/feel like it, some kind of of 'sauce' like taziki or Greek dressing or lemon juice though sometimes if I want a kick I will use harissa olive oil. If you like olives you can do a few of those probably.
Most people would probably recommend sandwiches but I personally hate those.
I am a big fan of prepping simple components and relying on additions like sauces and condiments to change up the flavor so that I don't get bored but can quickly put it together.
Also, if you can, I highly recommend you get a rice cooker, and not one of those horrible removable lid types. It is totally worth it to spend the extra 20 for a better quality Japanese style one because it has much more even cooking and can be used to make things other than rice, like lentils or other grains and legumes, without needing to watch it. Can typically be used as a slow cooker too.
I have literally cooked rice, veggies, and chicken in it all at the same time. It is absolutely wonderful.
1. Egg.. in any form..
2. Chicken/meat with beans/lentils/greens/mushroom..
3. Shawarma with hummus.. 😋
4. Fish with greens/herbs/mushroom..
5. Things with cheese..
Eggs are also great at helping you feel full and easy to make into many dishes, omelettes are a good way to use up small left overs. They can be used all times of day, keep some boiled eggs in the fridge and use for snacking.
Fruit is a good way to fill up, fill sugar cravings and reduce the temptation to snack.
Almond Butter is high in protein, which will help you feel full, as well as healthy polyunsaturated fats, which will provide energy for the entire day.
If you want even simpler, mix oats with water, let it soak some moisture, then mix it with white yoghurt.
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