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All you need is the Feel Full Formula: Protein + Fiber = FULLIf you make sure every single meal and snack you put in your mouth follows the Feel Full Formula youll step off the hunger roller coaster, take control of your appetite, and feel full throughout the day. Here are some simple, winner food combos that all have protein and fiber in them: Breakfast: Oatmeal with berries and nuts Whole grain cereal with almonds and a banana Egg whites with salsa in a whole wheat tortilla Mid-Morning Snack: Almonds and an orange Low-fat cottage cheese and a pear Apple and peanut butter Lunch: Huge veggie packed salad with some lean protein Lentil soup with some fruit Albacore tuna with veggies in a whole grain wrap Mid-Afternoon Snack: Handful of trail mix and some grapes Greek yogurt with some strawberries and nuts Banana and a cup of soy milk Dinner: Grilled salmon, quinoa and asparagus Brown rice with black beans, salsa, and cooked zucchini Whole wheat pasta with a ton of broccoli, lean ground beef topped with marinara sauce Trainer Momma Tip: With all of these meals/snacks, be sure to follow them up with a ton of water. Water tops us off, and is the worlds best appetite suppressant. By eating plenty of protein and balancing it out with stomach filling fiber, your body will get the nutrients it needs and youll feel full every time. Guaranteed.