This Is the Best Meal for Staying Full While Trying to Get in Shape

When it comes to adopting a healthier lifestyle, finding satisfaction in lighter, less carb-focused meals is one of the most difficult parts. If you go from eating 2500 calories a day to the recommended 2000 a day, for example, you'll likely struggle to feel full after meals. But, as Cooking Light points out, eating whole grains, protein, and fresh vegetables during this transition will keep you satisfied and focused on your fitness goals rather than reaching for the snacks.

"Bowls encourage mixing ingredients, no matter how motley they may be, and instantly transform your meal into a stack, allowing you to build texture and flavor with layers," the magazine explains. "And quite simply, bowls hold less food than plates. These healthy grain bowls recipes are as varied as they are delicious." Cooking Light recommends starting with whole grains, adding vegetables or beans, topping with some protein, and drizzling a sauce over top. Its chicken gyro bowl, created by dietitian Sidney Fry, is a perfect example. Here's how to make it:

Chicken Gyro Bowls

Ingredients for pickled onions 

Cider vinegar
Thinly sliced red onion

Ingredients for sauce

Reduced-fat Greek yogurt
Fresh lemon juice

Ingredients for bowls

Cooked quinoa
Olive oil, divided
Baby kale, chopped
Chopped parsley, divided
Onion powder
Garlic powder
Dried oregano
Ground cumin
Kosher salt
Black pepper
Skinless, boneless chicken breast cutlets
Whole-wheat pita
Grape tomatoes, halved
Thinly sliced cucumber
Canned chickpeas, rinsed and drained
Kalamata olives, thinly sliced
Feta cheese, crumbled


To prepare pickles, combine 1/4 cup water, vinegar, and sugar in a medium microwave-safe bowl; microwave at HIGH 2 minutes or until boiling. Stir in onion. Remove from heat; let stand 20 minutes at room temperature. Drain.

To prepare sauce, combine yogurt, tahini, juice, and 2 tablespoons water in a small bowl, stirring well with a whisk. Refrigerate until ready to use.

To prepare bowls, combine quinoa and 1 teaspoon oil in a medium bowl; toss to coat. Add kale and 1/2 cup parsley. Toss to combine.

For the full recipe, head over to My Recipes

For more, check out our favorite healthy comfort food recipes, and share your go-to filling meal in the comments below!