How to construct meals that satisfy using satiety science.
What the evidence says
- Build meals around protein for satiety foundation (protein correlates positively with satiety)[1]
- Add fiber through vegetables, legumes, whole grains (fiber correlates positively with satiety)[1]
- Include high-water foods (soups, salads, fruits) to add volume (water correlates positively with satiety)[1]
- Be cautious with fat-dominant foods (fat correlates negatively with satiety)[1]
- Favour foods that weigh more per calorie — serving weight correlates positively with satiety, and it was the correlate the abstract listed first[1]
- Satiety index scores ”correlated positively with the serving weight of the foods and negatively with palatability ratings” across the 38 foods tested (corrected 2026-09-19, card KQ7B3P: the bullet read ”tend to bypass satiety”, a mechanism the study does not test — bypass occurs zero times in csi01’s only held text, its published abstract, and the same gloss was corrected in `ksi03` on the same day)[1]