How to build a satisfying meal

Weekly technique

Last updated June 2, 2024

Looking for meal inspo that checks all the boxes: easy to put together, delicious, fits in your Points®Budget, and keeps you full for hours? Check out our “recipe.”

Try this!

Decide how many total Points you want to spend on the meal, then choose a food (or foods!) from each category below. STEP 1: Filling Pick one or more protein- and/or fiber-rich items as the base of your meal. Protein: chicken, eggs, tofu, seafood, beef, beans, lentils, yogurt Fiber: non-starchy veggies, oatmeal, whole-wheat pasta, brown rice STEP 2: Bulk Choose foods loaded in fiber to fill out your plate for few or no Points. Non-starchy veggies or fruit (like broccoli, mushrooms, or berries) STEP 3: Flavor Use these items in smaller quantities-the only requirement is that they taste good to you. Cheese, heart-healthy oils, salad dressing, avocado, nuts, olives STEP 4: Wild card Add whatever else you're in the mood for or what helps you finish the dish. Potatoes, corn, bread or grains, a base for soup, or a sauce How it might come together Filling Chicken breast with taco seasoning, fat-free refried beans Bulk Cooked peppers and onions, shredded lettuce, tomatoes 4 Flavor Shredded cheese, avocado, oil (for cooking) 2 Wild card Corn tortilla shells TOTAL POINTS = 6

Let’s dive a little deeper…

There’s no one right way to put together a meal. Nor must each one include the four categories above or be perfectly satisfying. But if you’re asking yourself, “Why am I hungry again? I just ate!” for the 4,637th time, having a recipe template that guides you toward satisfying food combinations can help—and keep you on track.

How? Building meals on a base of foods high in protein and fiber (nutrients known to keep you fuller longer because they digest slowly) means you’re less likely to overeat later. Meanwhile, incorporating flavor-boosting higher-Points ingredients you love (looking at you, cheese, dressing, and nuts) helps satisfy your brain.

Bottom line: The biggest key to weight loss is eating fewer calories (or Points) than you use for energy. Satisfying both your stomach and psyche can make that—and reaching your goals—feel easier and more delicious.

Try this!

Trust: You need this newsletter.