When hunger strikes, you want to fuel up fast—and efficiently. That means choosing foods that will fill you up so you’re not hitting up the fridge an hour later.

So try these 9 foods to quiet your growling belly—and keep it satisfied until your next meal time rolls along.


One large egg packs over 6 grams of protein. Boil ‘em for snacks: It’s hard to eat more than two, so they crack cravings. These hunger-beating bombs are also smart add-ins to soups, salads, rice, and pasta.


Low-calorie broth-based soups weigh down your stomach, fooling your body into thinking you’re full. Miso contains probiotics for a healthier gut too.


A medium stalk of antioxidant-packed asparagus has just 3 calories. Cook some spears as a side dish to a grilled steak, or chop ‘em up and toss them into your favorite stir-fry or pasta dish.


Knock out hunger with a combination punch of fiber and protein. A half cup of lentils has 10 grams of protein, 6 grams of fiber, and just 120 calories. We like Melissa’s ready-to-eat steamed lentils.


Research suggests that a breakfast with beef and eggs may help you feel fuller all day and lead to less evening snacking than a breakfast with equal calories but less protein. Need a filling snack? Try jerky.


Boost the volume of this classic by cooking it with an extra cup or half cup of water. The soluble fiber helps slow digestion, promoting fullness. Steel-cut oats have 3 to 5 grams of fiber per serving.


One cup contains 163 calories and 28 grams of slow-digesting protein. Combine it with berries for a sweet, light, and healthy snack that will sustain you until your next meal or through the night.


These nutrient-packed orbs are extremely satiating: One cup has 3 grams of fiber and less than 40 calories. Roast a cup or two of halved brussels sprouts at 425°F for 15 minutes, and toss with mustard.


Whether you eat 30 grams of protein from shrimp or from skinless chicken breast, you’re taking in less than 160 calories. But your pile of shrimp will be about a quarter larger than your portion of chicken.