Fuck! What am I going to eat.

How to Build Satisfying Meals without the Food Noise

In a society full of unsolicited nutrition advice, wellness trends, calorie trackers,

portion guides, and constant discussion about what we should or shouldn’t be eating,

it’s no wonder meals can feel more stressful than nourishing. If you're tired of all the

food noise this comes with— the rules, the guilt, the second-guessing — we’re here

to help you cut through that noise to hopefully make the process of eating more

peaceful.

So, What Does a Satisfying Meal Actually Feel Like?

Let’s get back to basics, a satisfying meal is one that:

• Fills you up – so you’re not thinking about food again an hour later.

• Tastes good – because eating should be enjoyable, not just functional.

• Energises you – without leaving you sluggish or overly full.

Ditch the Rules with Our Flexible Framework

1. Include a Source of Carbohydrates

Carbs are our friend here at Dietetics Done Differently because they’re your brain

and body’s preferred source of energy, they’re typically a good source of fibre (we

love a healthy gut) and they taste great. Choose something you enjoy:

• Bread, wraps, pita

• Rice, couscous, pasta

• Potatoes, sweet potato, corn

  
  

2. Add a Source of Protein

Protein supports fullness and keeps your blood sugar stable.

• Meat- chicken, fresh fish, beef, lamb, pork

• Tinned fish (a great cost-effective option)

• Eggs, tofu, tempeh

• Beans, lentils, chickpeas

3. Add Colour with Vegetables or Fruit

Adding freshness helps boost micronutrient content, increase fibre and adds

delicious texture.

• Leafy greens, tomato, cucumber, capsicum

• Roasted or steamed veggies

• Pickled veggies, sauerkraut or kimchi

• Fruit slices or berries

4. Add Something for Flavour or Fun

This is where diet culture often pipes up, telling us to skip adding anything else to

avoid adding extra energy/calories. But these extras will make the meal more

satisfying and increase enjoyment, reducing the urge to keep grazing afterward, and

move on with your day.

• Dips (hummus, tzatziki, baba ghanoush), dressings, mayonnaise, avocado, cheeses

It’s Not About Getting It "Right" Every Time.

This isn’t meant to be a checklist, that you have to tick off every time you eat— it’s a

guide to support flexible eating. One of the hardest parts of reframing beliefs from

diet culture is learning to trust your hunger when it signals to you that your body

needs food.

Try tuning in:

• Am I starting to feel hungry, or really ravenous?

• Do I need something warm and cozy, or cool and crisp?

• Do I feel like something savoury and salty or sweet?

• Am I still thinking about food after eating? If so, was my meal big enough or satisfying enough?

Quick Meal Combos Without the Noise

1. Rice Bowl

• Rice + grilled tofu or chicken + cucumber + red cabbage + peanut dressing

2. Wrap- Fresh or Toasted

• Wrap + falafels + tabbouleh + hummus + feta

3. Pasta

• Pasta + tuna + cherry tomatoes + baby spinach + olives + parmesan + olive oil

4. Snack Plate

• Crackers + cheese + boiled eggs + veggie sticks + apple slices

What If You’re Still Hungry After a Meal?

Think of this as feedback, not a failure. Maybe your meal needed more protein or fat,

more volume, or just a little extra something yummy to fulfill your mental hunger.

Responding to that need with compassion instead of criticism can be a powerful step

in healing your relationship with food. The more often you meet hunger with kindness

and curiosity, the quieter the noise becomes and the easier it gets to trust your

body’s cues.

Building satisfying meals without the food noise is part of healing your relationship

with food and some days, it’ll feel easy, other days, it might take more effort.

If you're working toward a more peaceful relationship with food, a non-diet dietitian

can be a supportive guide on that journey. Reach out to book a consultation or learn

more about how we can support you.

Book in for your FREE discovery call

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