@FEDANDFREEWITHSARAHB
Satiety per
Calorie Index
The secret to feeling full naturally and making
long-term fat-loss achievable
WHAT IS SATIETY PER CALORIE?
It is a simple yet very underused concept that emphasizes foods that provide
us with the most amount of satiety for the least amount of calories, or at least
with an amount of calories that is appropriate for the satiety that it provides.
Sustainable fat-loss is not as simplistic as avoiding “toxic” foods or “balancing
our hormones”. It’s not even so much about avoiding glucose spikes or cutting
out carbs. It’s about maximizing our “fullness” by eating foods that are high in
nutrients and often in volume.
TO SUM IT UP, A DIET THAT IS HIGH IN SATIETY AND LOW IN CALORIES WOULD
VERY HIGH IN VOLUME AND FIBRE, HIGH IN LEAN PROTEIN, AND ON THE LOW
END OF MODERATE FOR FATS. LET’S TAKE A LOOK AT SOME EXAMPLES.
HIGH IN SATIETY VS LOW IN SATIETY
While some foods have been painted as superfoods or health-promoting foods by the
health industry and often by dieticians, thinking of a food as healthy or unhealthy
simply because of its health properties is not that helpful in the context of fat-loss.
If we look at nuts, seeds, and their by-products for example, we often think of these
foods as health-promoting. And while it is true that these foods might be full of
nutrients, they are EXTREMELY easy to overeat.
Relying on foods that are high in calories and low in satiety (such as seeds,
nuts and most “healthy fats”), is often a great way to end up in a calorie
surplus.
The other side of the coin is that many of the foods we have been told to
avoid (meat, dairy & potatoes) are actually VERY high in satiety.
BASIC DIETARY FAT PRINCIPLES TO UNDERSTAND
A HANDFUL OF NUTS CAN EASILY HAVE BETWEEN 200-
300 CALORIES
NUT BREADS TYPICALLY PACK A LOT MORE CALORIES
THAN LET’S SAY AN ORGANIC SOURDOUGH
CARBS ONLY HAVE 4 CALORIES PER GRAM, AND FATS
HAVE 9
ADDED FATS LIKE OLIVE OIL OR BUTTER ADD ABOUT
120 CALS PER TABLESPOON TO YOUR INTAKE
“HEALTHY FATS” ARE ONLY HEALTHY IN THE CONTEXT
OF ENERGY BALANCE, NOT IN A SURPLUS (UNLESS
TRYING TO PUT ON WEIGTH)
CHOOSING HIGHER FIBRE CARBS TO OPTIMIZE
SATIETY FOR FAT-LOSS
Eating carbs that are high in fibre is helpful for better blood sugar management, which
helps with satiety and mitigating energy crashes which can often lead to reaching for
empty calories.
BUT, this doesn’t mean one should only eat carbs with the highest amount of
fibre, it simply means that eating more fibre overall is likely to increase satiety
which is likely to increase the chances of a fat-loss phase being successful.
Generally speaking, carbs that are low in fibre are easier to over-consume, as they
tend to provide us with less satiety.
Keep in mind that “carb tolerance” is highly bio-indivudal and that while some
people tolerate certain foods well, others may not. Don’t be afraid to experiment.
EXAMPLES OF HIGH-SATIETY CARB LIST
FOR SUSTAINABLE FAT-LOSS:
BOILED POTATO (PLAIN) BOILED BEETS
BAKED POTATO (PLAIN) OATMEAL
GREEN VEGETABLES PROTEIN PANCAKES
PEPPERS, CUCUMBER, CELERY SOURDOUGH BREAD
SALSA, TOMATOES GREEN SALAD WITH
COOKED LEGUMES CUCUMBER, RADISH,
BERRIES CARROTS,BERRIES, ETC
WATERMELON ASPARAGUS, BRUSSEL
APPLES SPROUTS, BROCCOLI
ORANGES
Remember that your carb choices might look different in a fat-
loss phase. Prioritize satiety as much as possible.
EXAMPLES OF HIGH-SATIETY PROTEIN LIST
FOR SUSTAINABLE FAT-LOSS:
TOP SIRLOIN OR FILET WILD SALMON
EXTRA LEAN GROUND BEEF CANNED TUNA
EXTRA LEAN GROUND TURKEY SHRIMP
CHICKEN BREAST SEAFOOD
CHICKEN LEGS LOW-FAT GREEK YOGURT
PORK TENDERLOIN LOW-FAT COTTAGE CHEESE
PORK CHOPS EGG WHITES
GAME MEAT SUCH AS VENISON EGG + EGG WHITES
AHI TUNA
MOST PROTEINS HAVE SOME FAT IN THEM SO ADDING FATS TO
YOUR DIET IS NOT ALWAYS NECESSARY IN FAT-LOSS
HUNGER WINS THE BATTLE EVERY TIME
Remember that this fat-loss means eating in a calorie deficit, which means that if no
attention is paid to optimizing satiety, YOU WILL BE HUNGRY.
The purpose of utilizing these Satiety per Calorie guidelines is simply to mitigate
hunger while eating in a calorie deficit.
But, it is also importanmt to pay attention to our preferences for certain foods, as
boredom with food can also lead to a lack of adherence.
Generally speaking, foods that rank high and satisfy
your hunger for a longer period of time are foods
with high protein, -water- and/or fibre content.
HIGH-PROTEIN PANCAKES
Ingredients:
130g of either banana Directions:
or cooked yam/sweet
potato/pumpkin [Link] mix until smooth and cook 2 to 4
(skin removed) pancakes depending of size of the pan.
*roughly 1/2 cup Make sure your pan doesn’t stick. I cook
130g of liquid egg mine in a small amount of butter.
white *roughly 1/2
cup Notes:
1 scoop of vanilla
whey protein powder You can batch prep these ahead of time if
*the measuring mornings are too busy for you to prep. They
scoop comes in the also keep well in the freezer, and kiddos love
bag them too! Macros:
1/2 tsp each of baking 300 cals. 40p - 21c - 6f
soda, cinnamon & Serve with low-fat greek yogurt or with 2%
salt cottage cheese and fruit. Calories and carbs vary based
butter for cooking *THESE WORK BETTER WITH GREEN on type of starch used. above
BANANAS THAN RIPE ONES macros are with butternut
squash puree.
COTTAGE CHEESE PANCAKES
Ingredients: Directions:
1 whole egg [Link] all ingredients by hand, except
1/4 cup of egg whites cottage cheese, and miix until smooth.
1 scoop (1/4 cup or 30g) Vanilla Add cottage cheese and whisk some
Whey Protein more. Pre-heat a pan with some butter or
2 tbsp of @onlygoodnessofficial coconut oil and pour some pancake mix in
gluten-free flour the hot pan. (MAKES 3-4 )
1/2 cup 2% cottage cheese [Link] for about 3-4 minutes on medium
frozen berries (optional) heat, and add a few frozen berries if
*toppings and butter for desired. Flip over and cook for an
cooking not included in macros additional 3-4 minutes on medium/low Macros:
heat.
[Link] with favourite toppings. Mine are 388 cals - 52.5 p - 20.4 c - 10 f
fresh berries and a dollop of 0% Greek Recipe makes 3-4 pancakes,
macros are for full recipe
Yogurt!
COTTAGE CHEESE EGG BITES
Ingredients: Directions:
6 whole eggs 1. Preheat oven at 350f.
500g egg whites 2. Place all ingredients into a large bowl
250g 2% cottage and blend. I use a handheld blender
cheese for this step.
0.5 cup skim milk 3. Pour mixture into a silicon muffin
1 tsp salt mold, splitting into 10 portions.
chopped green 4. Bake at 350f for about 25-30 minutes
onions or until cooked in the center. Macros:
fresh herbs if you like macros per egg bite (10 per
extra flavour ( I love recipe)
either cilantro or dill)
98 cals. 12.2p - 2.5c - 3.8f
OPTIONAL SALSA ON SIDE
THAI BEEF SALAD
Ingredients: Directions:
6 oz top sirloin 1 Mix steak marinade ingredients in a
steak marinade: 1 tbsp tamari, bowl/container and allow steak to marinate
1 tbsp sriracha, salt and for at least 1 hour.
pepper 2. Build salad up directly on large plate or
2 cups of mixed lettuce bowl, starting with the greens and adding
greens other ingredients one by one.
1 cup of arugula 3. When steak has had time to marinate,
1/3 of a cucumber, sliced thinly heat up the grill or a cast iron pan with a
12 grape or cherry tomatoes, small amount of oil or butter. Cook to a
halved perfect medium-rare to medium or to
desired temp. (follow cooking instructions
1 medium carrot, shredded
from the Balsamic Flank Steak recipe.
2-3 radishes, sliced thinly
a few thin slices of red onion
4. Once steak has rested for a few minutes, Macros Tips:
slice into 1/2 inch thick slices and place on
1/4 cup fresh basil, chopped
salad.
finely 5. Drizzle with fresh lime juice, gluten free Weigh every ingredient
40g of feta cheese *optional tamari and red wine vinegar. Grate fresh separately for macro
fresh lime, ginger,tamari and ginger on top to taste. tracking.
red wine vinegar
JUNGLE NOODLE BOWL
Ingredients: Directions:
1 red bell pepper, sliced thinly
1. Cook noodles according to package
2 cups zucchini noodles
instructions, and allow to cool down.
1 cup shredded purple cabbage
2. Assemble in a large bowl, mixing all the
1 cup shredded or julienned carrot
ingredients together.
1 cup diced mango
3. Toss with Jungle Peanut Sauce and
1/2 cup chopped cilantro
serve with desire protein.
1/2 cup chopped fresh mint
1/4 cup of chopped green onion
chopped peanuts for garnish *optional Notes:
Macros Tips:
12 ounces dry rice noodles *optional
Macro-friendly peanut sauce (see recipe This bowl pairs well with the Yogurt Weigh ingredients
slide) Marinated Chicken separately for tracking.
MIDDLE EASTERN MEATBALLS
Ingredients: Directions:
2 Lbs of extra lean 1. Preheat oven at 400F. Line a baking
ground beef sheet with parchment paper.
½ a small purple 2. In a large mixing bowl, place all
onion, minced ingredients except for the meat and
mix well. Add the ground meat and
3-4 garlic cloves,
mix thoroughly to combine it with the
minced
herbs and seasonings. (I like using my
1 large handful of
food processor for this, it makes the
fresh parsley, meatballs more uniform).
chopped finely 3. Form the meat into 1 ½ inch thick
Zest of 1 lemon balls.
2 tsp of pink 4. Place on a lined baking sheet and Macros Tips:
himalayan salt bake for about 20 minutes or until
2 tsp of ground cooked through. Calculate macros as
cumin if you were weighing
2 tsp smoked paprika Notes: cooked extra lean
ground beef.
1 tsp ground sumac
Serve with Apple-Cucumber
or lemon pepper
Salad & High-Protein Tziziki
CUCUMBER APPLE GREEK SALAD
Ingredients: Directions:
cucumber, diced 1. Mix all ingredients in a bowl and
(seeded if desired) serve.
apples, diced 2. *add feta (weigh separately)
(crunchier apple 3. *add olives (weigh separately)
varieties work best)
lemon juice
Notes:
minced red onion
fresh herbs This is really great with either the Macros Tips:
dried oregano yogurt-marinated chicken or the
red wine vinegar middle-eastern meatballs, with I usually do about half cucumber
the high-protein tzatziki! half apple, weigh the total and
track as half and half.
If adding feta & olives, weigh thos
ingredients separately.
HIGH-PROTEIN TZATZIKI
Ingredients: Directions:
2 cups plain 0% 1. Mix all ingredients in a bowl and serve.
Greek yogurt 2. If you really wanted to make this the
2 Tbsp lemon juice “proper way”, you could remove the
1 cup grated seeds out of the cucumber before
cucumber grating, and squeeze the water out of
1 to 2 tsp salt the grated cucumber with a cheese
1 tbsp fresh dill cloth. In my experience that isn’t
1 tbsp fresh mint or necessary. Macros:
cilantro
2 cloves garlic Notes: macros per 100g:
minced or 1 tsp garlic Goes perfectly with Yogurt 50 cals. 7p - 4.5c - 0.3f
powder Marinated Chicken or Middle-
Eastern Meatballs. This is a great I would recommend
add-on to most proteins and an creating a recipe for this
easy way to bump up your protein one and weighing by
gram.
target for the day.
MACRO-FRIENDLY PEANUT SAUCE
Ingredients: Directions:
1/4 cup tamari 1. Place all ingredients in a blender and
1/4 cup maple syrup mix until smooth.
1/4 cup fresh lime juice
1 tbsp sesame oil
1 tbsp rice vinegar
1/4 cup sriracha
1 clove garlic
1 inch piece ginger
2.5 tbsp of PB Powder *Use actual PB if not Macros Tips:
watching calories Create a recipe in
your calorie
tracker and
weigh amount
eaten in grams.
HIGH-PROTEIN CHOCOLATE MOUSSE
Ingredients: Directions:
1 cup of 2% cottage [Link] all ingredients in food processor
cheese and blend until smooth.
1 cup of plain 0% greek [Link] mixture into glass
yogurt containers/mason jars.
1 tbsp of cacao powder [Link] tracking purposes, place jar on
2 tbsp maple syrup or scale and reset at zero using “tare”
raw honey function. Devide evenly between jars. I
1 scoop chocolate whey use 3 jars and it works out to about 180g
per jar.
Macros:
protein powder
Berries for garnish [Link] in freezer for a couple of hours
and it’s ready! macros for full recipe - 560G
(EXCLUDING TOPPINGS):
[Link] storage, keep in freezer and pull
out to room temperature 2 hours before 652 cals. 78.8p - 63.7C - 9.6f
serving.
Divide macros by 3 if you
divided recipe into 3 jars.
HOW IS THIS GOING TO HELP ME REACH MY GOALS?
Simply by effortlessly incorporating more LEAN PROTEIN AND FIBRE in your diet, you will be eating
foods that are higher in satiety and help you reach your goals without the hunger pangs.
Combining a diet that is high in lean protein with high-fibre foods that are enjoyable and satiating it
THE SECRET KEY to fat loss, use it!
Remember to make your foods taste good using seasonings, fresh herbs, low-calorie sauces, etc., but
avoid sauces that are high in fat or adding a lot of butter or oil to food. Generally in a fat-loss phase,
adding a tsp of oil when cooking veggies is a good guideline.
Stop obsessing over the details and start making decisions that actually make a
difference by using the Satiety per Calorie method!
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