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I am trying to cut back on processed foods in my diet. What are some alternative whole food options that can help me feel full and satisfied?

Hi everyone!

I've recently realized that I've been consuming a lot of processed foods in my diet, and I want to make a change towards incorporating more whole foods. I'm looking for some alternative options to processed foods that can help me feel full and satisfied throughout the day.

My goal is not only to improve my overall health but also to maintain a balanced diet. I have a busy schedule and rarely have time to prepare elaborate meals. Hence, I would appreciate any suggestions for quick and easy whole food options that I can incorporate into my daily routine.

Thank you in advance for your guidance and advice!

All Replies


Hey! I totally understand where you’re coming from. It can be difficult to find alternative options to processed foods, especially when you’re busy and don’t have much time to prepare meals.

Here’s what has worked for me: I’ve started incorporating more fruits and vegetables into my diet. Whenever I feel hungry, I reach for some fruit or veggies instead of chips or other processed snacks. I like to keep a container of cut-up fruits and vegetables in the fridge so that they’re ready to eat whenever I need something quick to munch on.

Another thing that has helped me feel full and satisfied is incorporating more protein into my diet. I’ve added more lean meats and fish to my meals, and when I’m in a rush, I’ll grab a protein bar or a handful of nuts. I’ve also started having smoothies with protein powder for breakfast, which is quick and easy to prepare.

Lastly, I’ve cut back on sugary drinks and replaced them with water or natural juices. This has helped me feel more energized and less sluggish throughout the day.

Overall, I’ve found that making small changes to my diet and incorporating more whole foods has made a big difference in how I feel. It can be challenging at first, but once you get used to it, it becomes second nature. Good luck on your journey towards a healthier lifestyle!


Hello there! I can definitely relate to your situation. When I was trying to cut back on processed foods, I found that incorporating more plant-based proteins felt satisfying and helped me stay full throughout the day.

Some great options that worked for me include:

- Lentils and beans
- Tofu and tempeh
- Edamame
- Nut butter

I love making lentil or bean soups, which are a great way to get in some plant-based protein and also a lot of vegetables. Plus, they're perfect for meal prep and can be portioned out for the week.

For breakfast, I like to make overnight oats with almond milk and a scoop of almond butter. The combination of protein and fiber keeps me feeling satisfied until lunchtime.

Snacks can be tricky when you're trying to cut back on processed foods, but I've found that roasted chickpeas are a great alternative to chips. You can season them with different spices to mix things up, and they're crunchy and satisfying.

Lastly, I've found that incorporating more healthy fats has helped me feel full and satisfied. Some of my favorite sources include avocado, nuts, and seeds. I'll add sliced avocado to my salads, or sprinkle some nuts or seeds on my yogurt or oatmeal.

I hope these tips are helpful to you!


Hey there! I totally relate to your struggle in finding quick and easy whole food options that can help you feel full and satisfied. One thing that has worked for me is meal prepping. It may seem daunting at first, but it saves so much time throughout the week and ensures that I’m eating nutritious whole foods.

On Sundays, I’ll spend a couple of hours chopping up vegetables, cooking some grains, and grilling a few chicken breasts. From there, I’ll create several meals that I can easily reheat throughout the week. Here’s an example of what I might make:

- Grilled chicken breast, quinoa, and roasted veggies
- Spinach salad with hard-boiled eggs, cherry tomatoes, and avocado
- Omelet with spinach, mushrooms, and a side of fruit

I also like to keep some healthy snacks on hand for when I’m craving something sweet or salty. Some of my go-to snacks include:

- Apple slices with almond butter
- Baby carrots and hummus
- Greek yogurt with berries

I’ve found that meal prepping and having healthy snacks on hand has helped me curb my cravings for processed foods and stay on track with my nutrition goals. Again, it takes a bit of time to get used to, but once you establish a routine, it becomes much easier. Best of luck to you!


Hi there, I can definitely relate to your struggle! When I was trying to cut back on processed foods in my diet, I found that incorporating more whole grains made a huge difference.

Some of my go-to options include:

- Brown rice
- Quinoa
- Barley
- Oats

These grains are packed with fiber, which helps me feel full and satisfied. Plus, they’re versatile and can be incorporated into so many different meals.

One quick and easy option I love is making a grain bowl. I’ll cook up some quinoa or barley, then top it with roasted vegetables, a protein (like grilled chicken or tofu), and a flavorful sauce. It’s filling, delicious, and so satisfying.

Another thing that has helped me is swapping out processed snacks (like chips and crackers) for popcorn. I’ll air-pop some popcorn and season it with nutritional yeast, garlic powder, and sea salt. It’s a great alternative to other salty snacks and satisfies my cravings.

Lastly, I’ve found that drinking more herbal tea is a great way to feel full and satisfied. Sometimes when I think I’m hungry, I’m actually just dehydrated. So, I’ll sip on some herbal tea instead and it helps tide me over until my next meal.

Good luck on your journey towards healthier habits!

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