Foods that fill you up, without filling you out.

Diet. I hate that word. It truly is a four-letter word in my book. No one should ever go on one ever again. Why not just start feeling like a loser now, and spare yourself the trouble of starving yourself with shakes, pills and potions? Instead, how about making a (say it with me) lifestyle change!

It’s really all about making wise choices every day. Baby steps to getting towards your goal. Being patient with yourself and realizing that it’s the little things you do everyday that make a huge difference. And the future you will thank you for making wise choices today.

So, in the spirit of not starving ourselves, I’ve discovered several foods that you can eat tons of without adding any fat, a ton of calories, or guilt to the equation. These foods will make you feel satisfied, because they’re full of fiber, vitamins, and water to make you feel full. I’ll also give you some tips to make them taste better, so you don’t always feel like you’re eating ‘diet food’.

So here they are, the 8 foods you should be eating now to fill up without filling out:

  1. Broccoli slaw AKA: Broccoli shreds- Think shredded carrots but a light green color. I have been eating the stalks of broccoli for years, and everyone always looked at me like I was crazy. I told them one day the food industry would cash in on them, and sure enough, here they are! I actually wish they’d come out with broccoli stalk sticks, they’re great for dipping. But I digress. Ok, these are wonderful because you could literally eat the entire bag and it would only be around 100 calories. They are a mix of broccoli, carrots and cabbage sometimes too, which is great for variety. They’re really hard, so you could microwave them if you want and add some veggie cheese on top for a broccoli and cheese flavor. I personally love a cup of it with just Newman’s olive oil and vinegar dressing, or just some mustard. The crunch is harder than cabbage, so if you’re craving chips try this instead. If you simply can’t eat the broccoli slaw, and your chips craving is overwhelming try:
  2. Pop chips – Yes, they’re made from potatoes, and aren’t organic, and like most white carbs could increase inflammation and pain. But they’re a chip, and sometimes that is all that you will be happy with. These babies are way better than regular chips, and aren’t fried, greasy, or high in calories. You could literally eat the whole bag and it would be like eating a cup of the ‘bad’ chips. As a woman I realize, sometimes you just need a freaking chip.
  3. Cabbage – Ok, don’t skip over this one, I promise I can make it taste good to anyone. You just need to spice it up a bit. I chop up one small organic head of cabbage on the weekends and make a huge soup filled with veggie broth, Cajun spices, Greek spices, curry powder, onions, and garlic. It’s warm, filling, and fills you up. Plus, cabbage is a bodybuilder’s dream come true, and I’ve even heard of them eating nothing but this in the weeks before a competition. (Especially bikini models). They have tons of different vitamins, and are full of fiber and water to make you satiated. Just try the soup, you’ll see.
  4. Cucumbers, peel on- You could eat an entire cucumber and it would never make you gain an ounce. They are mostly water, vitamins and fiber, and adhere to the volumetric theory I’m going with here. I like them with fresh squeezed lemon juice, chili powder and Himalayan pink salt. Delish! These are also great subs for chips or when you craving crunch. The peel needs to stay on (only if organic to avoid waxes, and after you’ve cleaned it of course), to add more fiber and silica for joint health. They also have silicon for pretty hair, skin and nails. It also has enzymes that aid in digestion of proteins.
  5. Oat bran – whether in flakes or it’s pure, raw form as a hot cereal, this stuff really fills you up. I eat it before a workout instead of oats because it has fewer calories, I can use less, and it’s finer ground for easy mixing. You can use it in anything you’d normally use breadcrumbs or oats in, and I love the organic flakes too. They’re very delicate and not hard like you’d imagine. Plus, much like oats, it is said to help your cholesterol, blood pressure, etc etc. I eat mine with wheat germ, ground flax seeds, stevia, cinnamon and a very small banana. It gives me more than enough energy before any tough workout.
  6. Sprouts – all kinds – whether it’s bean or veggie spouts, these little gems really pack a nutritional punch. You can add a whole cup to any salad and it has such a tiny amount of calories, you don’t even need to count them. Each little spout tastes like a stronger version of its adult plant, and they’re sprouted (obviously) so you’re getting all the important enzymes you need to digest food better. It’s just another freebie topping to add to salads to add bulk, flavor, crunch, and texture.
  7. Kale and Spinach – Not only are these nutrition powerhouses, but you can eat cups and cups and never worry about gaining weight. Plus, did you know that 100 calories of spinach has more protein than 100 calories of steak?! And no saturated fat, antibiotics, hormones, or torturing involved. Just make sure you get organic, because bugs love lettuces and the non-organic ones are over sprayed with pesticides I love organic girl brand because it lasts for an entire 5 day work week without getting gross, unlike all the other organic brands I’ve tried at multiple stores. All of their’s are good, the mixed baby kales, spinach and spinach and arugula. Super greens is good too, but some might not like the bitter lettuces in it. Just don’t pile on ranch dressing, or you negate all of your best efforts to try to eat healthy. Ranch is the devil.
  8. Berries – any and every organic berry you can think of! These, like apples, are natures candy. If you get organic berries and add them to salads, oatmeal, oat bran, smoothies, etc, you will be absorbing nutrients in those items better thanks to the antioxidants and vitamin C found in every berry. Experiment with different ones to see what you like best. Tip: The frozen organic ones are way cheaper, unless you find a great sale on in-season items. I microwave some blueberries to melt them before adding them to my breakfast.

Well, I hope I’ve given you some great ideas to try while experimenting with new, healthy, whole foods. Now get out there and enjoy your day!


These statements have not been evaluated by the FDA and are not intended to diagnose, treat or cure any diseases. As with everything, check with your doctor first. All content is provided for general information only and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. Shauna Carpenter is not responsible or liable for any diagnosis made by a user based on the content of her personal WordPress blog. Shauna Carpenter does not endorse any commercial product(s) or service(s) mentioned, and is not paid by any of the sites or people mentioned.