Greek yogurt with fruit and seeds

Why it is filling

Greek yogurt has much more protein than regular plain yogurt, and its thick texture fills the spoon. Fresh fruit brings water and fiber, and a single tablespoon of sunflower seeds adds a little more fiber and some unsaturated fat. It is a cold, mild breakfast that many people handle well when the smell of hot food feels like too much.

In numbers, each serving has 16.5 g of protein and 4.2 g of fiber, with an energy density of 90 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.

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

• If you fill up quickly, start with the yogurt and save the fruit for mid-morning.
• Cut the fruit the night before and keep it in a sealed container in the fridge.