Ten Meals Based On The Satiety Index

April 8, 2010 By Mark

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Following on from yesterday’s post about how certain foods keep you fuller for longer, it seemed like a good idea to write a post about how you could incorporate this into what you are already eating just in case the foods that you are eating aren’t leaving you satisfied and full.

1. Porridge/oatmeal with blueberries you don’t have to add the blueberries or any other fruit if you don’t wish this is just my own personal choice.

If you haven’t tried porridge with blueberries I can highly recommend it. The rating of porridge according to the index is 209%. If you have this for breakfast it will keep you full for a long time.

2. A piece of fish with boiled potatoes or mash and some garden peas. The rating of fish is 225% the other foods will balance that out quite nicely. I quite like parsley sauce with fish it adds a certain something to it.

3. A jacket potato with beans this is a delicious snack this will keep you full for a long time due to the high index rating of the potato and the amount of protein and fibre that is in the beans. The rating of potatoes is 323%.

4. A fruit salad made from the following ingredients, have bananas, grapes, apples and oranges. The rating of oranges which is the top ingredient in this meal is 202%

5. A jacket potato with cottage cheese and pineapple there isn’t a listing for pineapple or cottage cheese but due to the high amount of protein within the cottage cheese this will add to the amount of time it will keep you full for. The rating of potatoes is 323%.

6. Baked beans on wholemeal bread sprinkled with some grated cheese, even though the rating of baked beans is relatively low wholemeal bread has a rating of 150%. When you add the cheese this will make it is that little bit better, the baked beans as we know are high in fibre and protein.

7. Poached eggs on toast with wholemeal bread, another great combination due to the fact that the eggs have got a reasonable amount of protein in. The index value of wholemeal bread is 157% and eggs are 150%.

8. Some minced beef with potatoes peas and carrots, this is a basic hotpot recipe, slice a potato thinly and either boiled or shallow fry them. Cook the mince in a saucepan, add some stock if you wish with some water and add the peas and carrots. The rating of beef is 176%.

9. Cheese on toast with tomatoes on wholemeal bread the value of cheese is 146% see above for the value of wholemeal bread.

10. White rice boiled with peas, chicken and sweetcorn and add a sauce of your choice to add flavour. The value of rice is 138%.

So there we have it 10 reasonably simple meals which will keep you full and will help you in your quest to lose weight. If anybody has their own suggestions please feel free to come forward because that would make another good post. As I am sure there would be other people out there who would be very interested.