Foods to Eat If You're Always Hungry

It’s tough to maintain a healthy weight when you're always hungry! To combat hunger, look to protein and fiber. Both satisfy hunger and can help keep you from mindlessly munching. These foods will fill you up without weighing you down.

Lean Proteins

Studies have found that protein makes people feel fuller than other nutrients. Fish is an excellent source of protein (and healthy fats), but some people find it intimidating to prepare, and it's not portable. But tuna in cans and pouches makes eating fish easier. StarKist makes ready-to-eat pouches that are pre-seasoned and perfectly portioned.

Similar options are boneless skinless chicken breast, lean ground turkey, and extra-lean ground beef. One good way to get lean protein into every meal is to cook up a bunch of plain chicken or turkey at the beginning of the week and incorporate it into different meals every day.

Supersizing Veggies

It’s no secret that eating big portions will fill you up. But big portions of the wrong foods will add major calories to your day. A better option is to fill out meals with low-calorie, high-volume veggies like spaghetti squash.

Supersizing your meals and snacks will help you feel full, because high-volume foods take up more room in your stomach. You can easily prepare spaghetti squash and turn zucchini into a supersizer for pasta dishes. 

High-Protein Snacks

When you’re hungry between meals, it’s often because you’re not getting enough protein. Always keep some protein-packed snacks nearby—bonus points if they’re also shelf-stable so you can keep them in your purse, car, and/or office drawer.

Jerky is a great go-to emergency snack: It’s delicious, full of protein, and available in tons of flavors... including jerky made from turkey and chicken. There are even vegan varieties. Fat-free Greek yogurt also makes an excellent high-protein snack.

High-Fiber Fruit

Fiber is another vital nutrient that fills you up. Fiber is satiating, and it’s known to help with weight loss. Fruit, especially raspberries and blackberries, is a terrific natural source of fiber. You can eat around 1 cup of those berries for about 64 calories, and that serving packs 8 grams of dietary fiber. Top fat-free Greek yogurt with berries for a mini-meal that's loaded with both protein and fiber.

Complex Carbs

Sure, some carbs are unnecessarily high in calories. But foods that contain complex carbohydrates—like whole grains, beans, and green vegetables—are slow burners that give your body the sustaining energy it needs.

It’s definitely important to watch your portions when you’re eating carbs, but reasonable servings of complex carbs are great for keeping hunger at bay. Old-fashioned oats are a favorite sources of whole grains. You can even learn how to make oatmeal while you sleep.

Bonus Filler-Upper: Water

One possible culprit for that nagging feeling of hunger is actually thirst. It’s easy to confuse thirst with hunger, so make sure you stay hydrated all day long. Steadily sip on that water bottle and you may find that your munchies go away.