The Best Slow Releasing Foods to Prevent Snacking

The Best Slow Releasing Foods to Prevent Snacking

Eating three meals a day and three healthy snacks in between is the foundation of a healthy diet, but for a lot of people, snacks can contribute to the majority of their calorie and sugar intake for the day. This is down to one of two things: unhealthy snack choices or meals that aren’t filling enough.

If you’re struggling with snacking, we’ve put together a list of the best slow releasing meals that you can eat to prevent excessive snacking.

There are a few options you can choose from, each one containing carbohydrates to release energy slowly and protein to keep you fuller for longer. These are particularly useful for those who are undertaking IF diets or who are observing holy events like Ramadhan 2021.


Time is of the essence in the morning which means you’ll likely be looking for a quick and easy solution, and an omelet is just that. Beat some eggs with semi-skimmed or skimmed milk and fry it in a pan using some light oil. You can add in a whole range of ingredients to an omelet, including salmon, chives, ham, cheese, mushrooms or vegetables. Pair with some water or apple/orange juice for a balanced breakfast that takes just five minutes to prepare and will keep you feeling satisfied for longer.

Scrambled Eggs

Sticking with the eggs theme, scrambled egg is a fantastic option for first thing in the morning because it’s full of protein and like an omelet, it’s easy to make. To make a healthy scrambled egg, beat eggs with skimmed or semi-skimmed milk and add into a frying pan with light oil. Keep stirring the eggs until they firm up. When done, place them on top of some wholemeal bread with crushed avocado and spinach. Season with a pinch of salt and some pepper and wash it down with some water for a healthy and energetic start to your day. Alternatively, you could have this as a light lunch option.

Oats and Fruit

For those who don’t like or can’t eat eggs, try oats and fruit. Take some rolled oats and skimmed or semi-skimmed milk and mix to your desired consistency and then heat in the microwave. Add some nuts and chopped fruit (choosing dry fruit if you’d prefer) and stir. You could add a drizzle of honey or syrup to sweeten and you’ve got an exceptionally healthy breakfast in no time!


For those who work and want a quick and easy lunch to go, noodles are a great option. Pair rice noodles with a meat such as beef strips, salmon or chicken, and add in some spring onions, peas and beans with a flavored paste to taste. You can have noodles for either lunch or dinner and can make it in bulk to save time.

Potato Frittata

This is a slightly more complex recipe that combined a number of ingredients such as potatoes, chilli, eggs, mustard seed, garlic, turmeric and coriander to name but a few. It doesn’t actually take that long to prepare, but it provides an aromatic and filling lunch that will have everyone in the office envious. This lunch should see you right through to dinner.

Burrito Bowl

Combine rice, black beans, kale, onion, tomato, avocado, chipotle paste, lime wedges, honey and red onion to make this extremely filling lunch. It takes just 30 minutes to prepare and cook from start to finish – perfect for busy days when you don’t have much time. The rice will suppress feelings of hunger, and the range of greens and beans will give you a balanced and tasty meal that doubles up as both a lunch and a dinner.

These are just a few meal options to keep you feeling fuller for longer and reduce your urge to graze throughout the day.