Learn how to create meals that will leave you feeling full and satisfied and help you reach your weight loss goals without feeling deprived. Below are three portion control recipes that I’ve been enjoying lately. All of these will help you reach the weight loss goals you have in place, or maintain if you are at your goal weight.
How to Choose Foods for Weight Loss
When you pick the right foods, you get to eat more food for fewer calories. This key concept is all about calorie density and it’s been an absolutely game changer for me and many Holy Mess readers. (Be sure to download our FREE calorie density chart if you don’t have one yet.)
Instead of a small burger and fry from a fast food joint, you can bulk up your plate with healthier options like adding lettuce and tomato, plus a side salad. (Check out our healthier options at McDonalds as an example – I bet you haven’t heard of some of these, like the double egg for protein.)
I create ways to enjoy food that is sustainable in reaching your calorie intake and not feeling like this is a short-term fix. When you find healthy recipes like the ones I share, it will be more feasible to create a life change instead of a diet that you will do for a short time.
Healthy portion sizes are low-calorie meals that are foods that make you feel full and fueled.
3 Portion Control Recipes for Weight Loss Without Hunger
Here are three portion-controlled recipes I’ve loved lately. All have plenty of filling protein and vegetables and can be meal-prepped for the week ahead. Best of all, they taste amazing so you won’t feel deprived.
The “I’m Still Hungry” Problem
If you are like many of us, you probably find that the standard “diet” recipes you see on the web either lack flavor or only leave you feeling full for a short time.
It is essential to choose the proper ingredients to help bulk up the meal but still be low in calories, leaving you feeling full and satisfied until your next meal.
I have a few tips for reaching for items to incorporate into your diet to help you truly have that “full” feeling for longer.
Protein and Protein Power
Protein is essential for leaving you feeling full for a longer time frame. You will find you have tons of options. Meat like chicken and turkey are wonderful as they are leaner. Fish, beans, lentils, tofu, and Greek yogurt are all beautiful options.
If you enjoy protein powder, you can add it to smoothies, pancake batter, and baked goods. There are many ways to add protein powder to your meals besides drinking it in a glass.
Make this protein snack box for the fridge for snacking throughout the day. It’s a fantastic grab-and-eat snack.
Fiber
Fiber is an excellent addition to your diet. Its slower digestion will help you feel full and satisfied.
Add beans, legumes, whole grains, and a blend of fruits and vegetables (75 ways to eat more veggies) to your diet.
Healthy Fats
Remember the benefits of healthy fats in your meals and snacks. Choosing olive or avocado oil over vegetable oil is a great way to incorporate more healthy fats into your diet.
Other healthy fats are nuts, seeds, avocados, salmon and other fish, nut butter, dark chocolate, etc.
High Volume Foods
High-volume foods can be eaten in large quantities for a low-calorie amount. These items include veggies, broth-based soups, leafy greens, watermelon, and grapefruit.
Portion Control Success: Tips & Tricks
Here are some other helpful hacks and tips to stay satisfied with your food.
- Use Visual Cues: Here is a trick to gauge the size of portions for each item on your plate: Make a fist with your hand for veggies, a palm-size fist for protein, and a thumb-size fist for fat.
- Measure It Out: Many find success with measuring the food. Use a weight scale or measuring cups.
- Plate Power: When you assemble a plate, you want half filled with vegetables. Then a quarter of the plate should be protein of choice, and a quarter with whole grains.
- Pre-Portioned Snacks: Snacks that are easy to grab and eat and do not need to be measured will make it easier for you to grab and go. Pre-sizing your snacks also helps eliminate overeating.
FAQs about Portion Control Recipes
Portion control eating is when you cook and prepare foods that will reach a healthy plate. That means a good protein source, such as vegetables, grains, etc. You want a variety of food.
You want to incorporate various foods into your diet for well-balanced, portion-controlled meals and snacks. Do not skip meals, and try to make healthy food option picks for every meal. Reduce processed foods as much as possible.
Portion control is a way to create a life change in the food you eat and how much you eat. This is a life change where a diet is a way to watch calorie intake for a specific time. Many find portion control a better way to maintain healthier eating patterns.
Maximizing Satisfaction on Smaller Portions
- Mindful Eating: Make sure you chew more and slow down your eating. Slowing down allows food to digest and feel complete with less food.
- Spice It Up: Change up the spices and herbs used in meals. You want your food to be delicious and not bland. Changing the flavors will help you avoid burning out on certain foods. Variety is key.
- Ditch the Distractions: Eating while watching television or playing with your food can lead to overeating. Remove distractions and focus on eating and listening to your body when it is full.
- Presentation Matters: Create meals and dishes that are pretty for presenting and get you excited about eating the meal. You will find this can help you get excited about eating the food displayed on your plate.
What are some of your favorite recipes for staying full? Share in the comments below.
More Portion Control Recipe Ideas
- Garden Salads
- Hearty Breakfast Bowls
- Sausage and Veggie Sheet Pan Dinner
- Cheesy Broccoli Frittata
- Copycat McGriddle
This is a helpful article. It’s my first “favorite” thanks to the Scavenger Hunt. I love the ability to have favorites so that I can come back and read the information that is meaningful to me. You have an abundance of great content, Sara! Thank you.
This is a great article. Lots of good information. I really need to come back and read this over and over again. I love the favorite feature so glad you showed it to us in the scavenger hunt.
Great info! Because I love your work, I want you to know that this post has several errors that were missed in the editing/proof-reading process. I hope you get a chance to go back and correct them to improve your message. With love, Sarah.
Thanks for letting me know. If you remember what the errors were, feel free to send me an email at sara@theholymess.com and we will get them corrected. Thanks!