Protein & satiety: build a plate that keeps you full

If you get hungry soon after eating, it’s often not “willpower” — it’s meal structure.

A “filling plate” framework

• Protein: chicken/fish/eggs/Greek yogurt/tofu/beans.
• Veggies: volume + fiber to feel satisfied.
• Carbs or fats: depending on the situation (rice/potatoes/bread or a bit of oil/nuts).

A tiny rule

Prioritize protein first. Then decide how much carbs/fats you actually need.

How to use NutriAI

Photo → check “What’s good” and “What to limit”. If the bot flags low protein, simply add protein in the next meal — it’s the easiest lever.

Read next: Hidden calories: oil, sauces and drinks.