Overnight oats with Greek yogurt and raspberries

Why it is filling

Oats and raspberries bring fiber, and after a few hours of soaking the oats soften into a creamy texture that needs little chewing. Nonfat Greek yogurt supplies the protein with almost no fat. It is a cold, mild breakfast made ahead of time, handy on mornings when cooking or the smell of hot food feels like too much. If you are not used to this much fiber, increase it gradually.

In numbers, each serving has 20.4 g of protein and 8.7 g of fiber, with an energy density of 95 kcal per 100 g of the dish. In the satiety index by Holt and colleagues (1995), the foods that were most filling per calorie were those with more protein, fiber, and water and less fat.

High in protein

At least 15 g of protein per serving and 6 g per 100 kcal.

High in fiber

At least 5 g of fiber per serving, a fifth of EFSA’s 25 g daily reference.

Easy to digest

A soft dish with little fat (20 g or less per serving) and no large amounts of ingredients that often cause gas or nausea. This is an editorial call, not a measurement.

Nutritious in small servings

A serving of 300 g (about 10.5 oz) or less with at least 10 g of protein: a lot of nutrition in a small volume.

Low energy density

100 kcal or less per 100 g of the dish: plenty of volume for few calories.

If your appetite is small

• Make two or three jars at once: they keep for 3 days in the fridge.
• If you fill up quickly, eat half when you get up and the rest mid-morning.