Baked sweet potato with nut or seed butter
Sweet potatoes aren’t just for lunch or dinner. The sweet flavor paired with 6 g of fiber make the orange tubers a satisfying snack, too. Add a protein-rich topper for more staying power—like a tablespoon of almond butter or tahini.
Oatmeal with cinnamon
Why limit something as good as oatmeal to just breakfast? Research shows that oats are rich in beta-glucans, a type of soluble fiber that boosts satiety. Pflugradt recommends cooking 1/4-cup rolled or steel-cut oats with 1/2-cup 2% milk for a filling combo of fiber and protein. Top with your favorite fruit plus a sprinkle of cinnamon—studies suggest that the spice could help promote stable blood-sugar levels.