To stay full longer, focus on foods rich in protein, fiber, and healthy fats. Eggs, lean meats, and legumes like beans or lentils are excellent sources of protein, which promotes satiety. Oats, quinoa, and whole grains provide fiber that slows digestion, keeping you full. Nuts, seeds, and avocados offer healthy fats that take longer to break down, curbing hunger. Vegetables like broccoli and spinach are also fiber-rich, adding volume without many calories. Incorporating these foods into your meals helps regulate appetite and supports sustained energy throughout the day.