Feel full and stay full with protein
Eating enough protein in your diet can help you feel fuller for longer after meals. Learn about some ways you can up your protein intake here.
Christina Stiehl,
Managing Editor
Pamela Nisevich Bede, MS, RD, CSSD, LD,
Medical Affairs
Published:
April 28, 2025
Read time:
1 minute
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Do you get hungry in between meals? You might not be getting enough protein in your diet.
Including 15-30 grams (g) of protein in your meals and snacks is an easy way to stay fuller for longer since protein is digested slower and improves satiety. 1 These simple steps can also help reduce the glucose spikes often created by a carbohydrate-rich meal. 2 Meals that lack protein while being rich in carbohydrates are likely to spike your glucose levels, which may lead to decreased energy and more food cravings. 3
Also, including adequate protein in your post-workout snacks helps to stop muscle breakdown and jumpstart recovery. 4
Try out some of these suggestions to start boosting your protein intake without compromising on flavour.
Porridge
Oats with jam are high in carbohydrates and very low in protein. You may feel hungry shortly after eating this.
Try oats with almond butter, some milled flaxseed, a scoop of high-quality protein powder, and a couple of dollops of full-fat Greek yoghurt. This version is packed with protein, making it more filling.
Your meals
You can boost a bowl of pasta by adding a source of protein (like salmon, chicken, or tofu) and helping to reduce the meal’s impact on your glucose. The added protein will help keep you fuller, long after the meal is over. Alternatively, add white fish, shellfish, turkey, eggs, or tempeh to hit your protein intake targets.
A final note from Lingo
Including some protein in your meals will help you feel fuller for longer, reduce the meal’s impact on your glucose, and aid recovery after exercise. Medical and nutrition experts from Lingo recommend eating about 1.5 g of protein per kilogram of desired bodyweight. If your goal weight is 168 kilograms, that means eating 102 g of protein each day.
You can track the effects of protein on your glucose using a continuous glucose monitor (CGM) like Lingo. These devices provide glucose data that can help you learn which foods might work for you to keep your glucose steady.
The Lingo system is not for medical use and intended for users 18 years and older. Lingo is not intended for diagnosis or management of any disease including diabetes.
The Lingo programme does not guarantee that everyone will achieve the same results as individual responses may vary. It is best to speak to your doctor for advice on starting any diet or exercise regime or if you have an eating disorder or a history of eating disorders.
© 2025 Abbott. All rights reserved. The biosensor shape and appearance, Lingo, and related brand marks are marks and/or designs of the Abbott group of companies in various territories. Other marks are the property of their respective owners.
ALB-02606
Published:
April 28, 2025
Read time:
1 minute
Christina Stiehl is the Managing Editor at Lingo. She graduated from the University of Missouri School of Journalism and has more than a decade of professional editorial experience in the health and wellness industry. Christina has written for top media publications including SELF, PS, Shape, Well+Good, Thrillist, and VICE before pivoting to leading content at health tech companies.
Pamela Nisevich Bede, MS, RD, CSSD, LD, is a certified specialist in sports dietetics and an expert in nutrition communications. Pam earned her Bachelor of Science degree in Dietetics from Miami University and a Master of Science in Medical Dietetics from The Ohio State University. While at Abbott Nutrition, Pam was the Global Nutrition Lead at Zone Perfect Nutrition and Ensure and was previously the Manager of Nutrition Marketing at EAS Sports Nutrition.
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