Most nuts are rich in protein and fiber, increasing satiety. Almonds and pistachios are among the most protein-rich nuts. Regularly eating nuts also stimulates the natural production of melatonin, a hormone that helps regulate sleep-wake cycles – an important factor in preventing weight gain.

Greek yogurt combined with fruits like strawberries and blueberries is a filling and nutritious option. This dish is suitable for a light evening meal and can reduce overall food intake. Greek yogurt is high in protein, while fruits are rich in fiber. This combination can slow down digestion and stimulate the release of satiety hormones like peptide YY (PYY) and cholecystokinin (CCK).

Oatmeal, rich in soluble fiber (beta-glucan), can increase satiety and aid digestion. This food has a low glycemic index, contributing to stable blood sugar levels and preventing fat accumulation. Oatmeal can be prepared as porridge or savory cakes, combined with chicken for dinner, or enjoyed as chia seed pudding for a light, weight-loss-friendly snack.

Eggs can be consumed before dinner or as the main meal. They are rich in protein and can be combined with other weight-loss-friendly ingredients like beans and vegetables. Eating two boiled eggs with a piece of fruit before a meal or preparing scrambled eggs, vegetable omelets, or steamed eggs for dinner can increase satiety.

Sliced apples and peanut butter provide fiber and protein that help regulate appetite. Each serving of two tablespoons of peanut butter contains 7g of protein. Apples are low in calories and can prevent fat accumulation, especially belly fat, and reduce inflammation. This combination is a good pre-meal snack for those looking to maintain a healthy weight.