You had your breakfast with coffee, and you felt satisfied. But around 10:30 AM, you are already thinking about what to eat for lunch.
Even though your healthy meal may look nutritious with wholesome ingredients, it can still leave you reaching for a snack a few hours later.
The key to having a healthy and fulfilling meal is how the meal is put together. The best approach is to check what makes a meal feel satisfying for longer.
What Makes a Meal Satisfying?
What makes a meal keep you fuller for longer depends on a combination of factors such as the amount of food, protein and fiber content, fats, carbohydrates, and how much you enjoy eating the meal.
For example, a breakfast with fast-digesting carbohydrates may feel very different than a breakfast that combines protein, fiber, carbohydrates, and fats.
This doesn’t mean that one breakfast is better than the other. It just means that different ingredients and combinations can feel different throughout the day.
For many people, the sweet spot is a meal that feels substantial without leaving you feeling heavy after.
1. Start With Protein
For starters, protein is a great and simple way to make your breakfast feel more substantial.
Eggs, Greek yogurt, chicken, and plant-based protein are all great examples of how to add protein to your meal.
This is especially useful for those who are active and want to add more high-protein meals into their routine.
Instead of having a toast or pastry for breakfast, consider adding eggs or another protein source to make your meal feel more complete.
At Motion Café, we have protein featured across our menu of breakfast, lunch, and dinner options, making it easier to choose a substantial meal than having to create one yourself.
2. Don’t Forget Fibre
Fiber is another essential component of your meal that is often overlooked.
You can find fiber in vegetables, fruits, whole grains, and legumes, which also adds some texture, color, and variety to your plate.
Try combinations such as oats with fruits, eggs with vegetables and sourdough toast, or yogurt topped with fruits and granola. It doesn’t have to be complicated.
3. Add Some Healthy Fats
Fats also make a substantial meal more satisfying and flavorful.
Avocado, nuts, seeds, nut butters, and olive oil are great examples that can work across any meal throughout the day.
The secret to plating your meal isn’t just about adding a chunk of every single ingredient. Think about balance.
Eggs and avocado on toast offer protein, fats, and carbohydrates. A smoothie with peanut butter, fruit, and protein powder offers a different but practical option.
4. Consider the Whole Plate
A common mistake when choosing a healthy meal is focusing too much on one ingredient or component.
For example, a salad may offer plenty of vegetables, but if it doesn’t have protein and fats or ingredients you find satisfying, you’ll find yourself reaching for something else later.
A plate high in protein that doesn’t offer much variety or flavor may not be particularly enjoyable, leaving you craving something else in a few hours.
That’s why it’s important to have a balanced meal that includes protein, fiber, fats, and carbohydrates.
The exact combination may change, depending on your preferences, appetite, and activity level.
That’s why eating at a healthy cafe, like Motion Café, is a convenient choice so you can choose meals that already combine different ingredients.
5. Don’t Ignore Enjoyment
People often forget that when it comes to eating healthy food, you need to enjoy it.
If your food is textbook nutritious, but is completely unsatisfying, you’re probably not going to enjoy it at all.
Texture, flavor, and variety can go a long way when it comes to making your meal actually enjoyable to you.
A creamy smoothie, crunchy granola, warm eggs, or a salad can provide a very different eating experience.
Eating healthy doesn’t mean you need to make a compromise to enjoying your food.
What About Coffee and Pastries?
And you can still enjoy a croissant and coffee for breakfast.
But you may often find yourself hungry shortly. A simple approach is adding more substance such as eggs, yogurt, or fruit, or another protein source of your liking.
You don’t need to limit off certain foods. You just need to understand what works for you and find the right balance for your lifestyle and routine.
Building a More Satisfying Breakfast in Bali
Bali mornings often start early by heading to the gym, going to surf, or working from a café.
This makes breakfast an even more essential opportunity to choose something that fits your morning routine instead of grabbing something easy and convenient.
At Motion Café, you can find plenty of breakfast options that suit you, from granola bowls to high-protein meals that offer substantial ingredients.
So the next time you find yourself grabbing breakfast, be sure to look for a meal that not only tastes good, but also fits your routine and leaves you feeling satisfied and fuller for longer.
Author: Elena Tan | Motion Team
