If you're hungry and want to be satisfied faster; go for protein. I know it's so much easier to reach for something quick to curb your hunger: bread, rolls, pastries, a handful of pretzels or chips. If you want to eat less and feel full longer; your best bet is to eat protein rich foods.
Here are a few Vegan and non-Vegan Protein Sources that you can eat on the run:
Nuts like almonds or cashews. Just watch the salt.
Cubed, baked tofu or tempeh.
Edamame: Soybeans in the pod. Steam them up, right in their pods. These are rich in protein and fun to eat. The perfect snack while watching TV and so much healthier than salty, greasy potato chips.
Hard boiled Eggs. Boil up several eggs weekly and keep them in the fridge. I do this all the time for my son. This prevents him choosing unhealthy foods when he's hungry. If you're concerned about cholesterol, you might want to limit egg consumption to just a couple of times a week. I don't completely agree with whole idea of avoiding eggs to keep cholesterol under control, but I would never suggest you eat eggs if your doctor has told you otherwise. I do believe high cholesterol problems are a combination of what we eat along with the eggs and our daily diet and lifestyle. This is a different argument for different day.
A couple of slices of cheese (vegan or cheese made from dairy will do the trick). Skip the low-fat cheese or non-fat cheese. You will need more of it to fill you up. Not to mention, those products are loaded with salt and artificial ingredients to make up for their lack of taste and consistency. A couple of slices of regular cheese WILL NOT MAKE YOU FAT!!
A protein shake or energy bar. Just double check to make sure it contains at least 6grams of protein, and is low in sugar and not too high in fat. Don't go for the products that are artificially sweetened. If you want more sweetness; add a banana or fresh berries to your shake or eat fruit along with your energy bar.
1/2 cup of beans. A serving of beans contains as much protein as an ounce of broiled steak. Roasted Chick Peas are portable and delicious. Here's a recipe: Roasted Chick Peas
Greek yogurt or Soy yogurt. Again go for the full-fat. You'll be satisfied faster. If your overall daily diet is healthy and consists of mostly lean protein, lots fresh vegetables and fruit and whole grains, the fat content in a cup of yogurt is not a bad thing.
A few slices of lean turkey or chicken breast. If you eat meat, it's best to avoid processed, sliced cold cuts from the deli counter. The best and most economical way to do it is to buy a whole chicken or turkey breast, roast it and slice it up yourself.
Here is an article about curbing your appetite with protein: Eat Protein to Feel Full
I am a Vegan and while I believe this is the healthiest style of eating and the best way to avoid sickness and disease; I do understand that not everyone is able to eat the same way I do. I work with a variety of clients who wish continue eating animal products. It is not my goal to convert anyone to my particular diet unless they wish it. It is my mission to encourage others to live life to fullest. This includes gently steering everyone I meet away from the Traditional American Diet and helping them to adopt healthier, more wholesome lifestyle practices.
