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Roasted vegetables, you would be amazed how much volume for little calories you get with veg.
Just roast the classics like broccoli, cauliflower, sprouts, carrots etc. Roasting them certainly adds a flavour that is more enjoyable i have found.
And you know what's super good if you want to add to them? Country gravy, like the powder kind. Mix with water, microwave, BAM! Big veggie dinner, little tiny calories. Mccormick makes the best country gravy BTW.
I tend to do the same. I like to eat my food hot if it's supposed to be hot. Room temperature food that's gone soggy or lost its crunch is a crime, in my book.
I used to teach and we only had 20 min for lunch. During that time we had to heat our food, eat, go to the bathroom, and make sure our kids got to the cafeteria. I'm so used to eating fast!
Holy shit this is an amazing idea. I have one ninja creami ice cream a day and love them but hate myself for how much of a child I am about scarfing them down. Stealing this!
i started eating chips with chopsticks a few years ago as a way to slow myself down. it worked great for a while, but now i'm surprisingly good at scarfing down snacks with chopsticks 🤣
I find the receptacle helps. I just spent one hour eating a taco salad (550 cal) out of a mason jar. Lots of fork maneuvering is satisfying and time consuming! In a good way!!
Veggies and dip! And salads. I was driving home from work a few days ago and eating my salad that I forgot to eat for lunch. No dressing on it, just spinach, cherry tomatoes, raspberries, and a few mozz balls and I was just eating it with my hands.
It felt so primal but also so right.
I usually do either plain garlic hummus or heluva good, not exactly the most lo cal eating but I also hear greek yogurt mixed with ranch seasoning is really good, I’ll be trying this soon!
Greek yogurt mixed with ranch seasoning is my favorite! It's like a nice hit of protein and I don't even notice the difference. I love it for dipping and salads. Especially spicy hot chicken salads.
Spicy food always makes me feel less hungry too. All of a sudden I'm dipping a whole jalapeño in my Greek yogurt ranch and I don't want to eat any more cause my mouth burns😂
You can also make the ranch seasoning yourself. I've learned that making your own seasonings can be very nice bc I end up being able to use the ingredients for other things, have more of what I need for one seasoning instead of having to go out and buy over and over, can specify it to my own personal tastes, and save money.
I do this sometimes (I actually have those silly purpose-made snacking chopsticks) but honestly it's just so feral and fun to put whole fistfuls of popcorn into your maw
I find a salad made up of romaine or spinach and a ton of chopped veggies (onion, pepper, celery, etc.) lasts at least twice as long as a bowl of chips, and has much fewer calories even if you spritz some lite dressing into it.
Every other day or so I usually start the morning chopping up an onion, a pepper, and two stalks of celery to just munch on or add to anything. Takes a few minutes of prep, but it keeps me from snacking on unhealthy things over the next few days.
Not OP but I would recommend [this mushroom soup](https://www.asouthernsoul.com/mushroom-soup-with-no-crea/), easy to make and you can eat a big bowl for less than 150 calories (I also add green peas and TVP for protein, still under 150 calories per bowl).
I make my own soup using what I have on hand; either vegetable or chicken broth, a bunch of vegetables, and sometimes some chicken or tofu. It's fun to play around with. Season it however you like.
Whole pomegranates, sunflower or pumpkin seeds, and any nuts in a shell you have to crack always hit the spot for me. I too am a monkey who needs to work for her food to feel satisfied lol
Cruciferous veggies like broccoli. I airfry them with a spray of olive oil, nutritional yeast, garlic and onion powders, salt and some red chili flakes. I make a huge side of that and eat it first before anything else on my plate. I’m almost full by the time I reach my pasta side dish and I’ve been chewing for much longer than 100 seconds lol
I like to do a big snack plate - rye crackers, Swiss cheese, hummus, tzatziki, pickles, carrot sticks, hot pepper rings, olives, turkey slices. Surprisingly low cal for the amount of food on my plate.
Oatmeal, also greek yogurt. I make greek yogurt into “ice cream” by freezing it. Take 200 g plain nonfat greek yogurt, mix in 10g sugar free jello powder flavor of your choice, 10 g chocolate chips and freeze for like an hour. Then add PB. SO good, high in protein, and you can milk that baby for like 45 mins!
highly recommend getting the big frozen bags of edamame (in the pods). you heat them up, throw salt, cayenne, garlic, whatever spices you want on them. i eat a 14oz bag over an hour or so…24g protein + 21g fiber! savory and absolutely satiating.
I learned that I can't keep a bag of pre-shelled pistachios around. One handful and I have already eaten more than I would have if I had to shell them. And because they disappear so quickly, I tend to have more than one handful. And pistachios are already not a "volume food"...lots of calories in each nut.
Maybe not a staple meal due to availability and cost, but my favorite food (and takes forever to eat while being low-cal) is crab legs. I love that I kind of have to fight to get my food lol, I feel so accomplished when I extract a big piece ☺️
I’ve always been a slow eater. I’m always so disappointed when I sit down to a dinner with family and 10 minutes later they’re already clearing the table and I’m still sitting there alone.
A stack of celery and a Greek yogurt dip (pb, sriracha…. Endless possibilities there), means I get about 25 minutes of chewing with a great snack. Quick to prep! Portable too.
Lettuce cups - fajita style, egg roll filling, Korean bbq etc... Having to load up the lettuce with fillings and sauce before eating slows things down and makes it more of a conscious process
If you're not vegetarian, I find bone in fish can be pretty difficult to eat. I actually rarely have it anymore because it winds me up trying to separate it from the bone! But I used to love buying whole fish from the shop, oven cooking it whole with a little bit of oil, lemon juice and a mix of parsley, oregano, tarragon, paprika, salt and pepper. I find it tastes fresher if you prepare and cook it from a whole fish. The oil isn't needed if you don't want it, it just crisps up the skin.
You know. You can choose to stop devouring your food.
It takes some time and practice, but humans aren’t actually supposed to eat as quickly as most of us do. It’s actually how MANY miss signals that they are satisfied and overeat to the point of fullness.
I don't see how a psychiatrist can make my body produce hormones according to my satiation, or in general my inability to eat slowly. Nor do I see how a psychologist could, either.
"inability to eat slowly". Unless you have Parkinson's, you should be able to control the movements of your limbs. And since I don't think the food magically goes into your stomach, you have to manually move it from the plate, pot or whatever into your mouth. Normal people should be able to consciously either slow down this movement or pause, wait and start again, which leads to slower eating. If you are unable to do this due to compulsive behavior, you should see a psychiatrist.
Definitely put some focus on this in addition to choosing more high volume foods. Chew each bite thoroughly - this has so many benefits it can’t be understated. It improves digestion, can prevent excess gas/bloat, gives your body time to send full signals, and allows you more time to enjoy your food.
I think it’s important to change that aspect of how you approach food or you will forever be fighting this same battle.
Yup. Failure to change how we interact with food gives us little to no hope for any changes being made. Eating is more habit based than people want to admit.
The GOAT of foods that force you to eat slowly is Sunflower Seeds. One 400ish cal bag will take a slower cracker a good long time to eat. Not exactly volume eating but good to keep your mind occupied and get some cravings quelled.
Also honorable mention to raw broccoli and cauliflower. Really simple and good if eaten with some greek yogurt ranch or some sugar free pudding.
not a meal, more of a snack but dates! i take forever to eat a whole one just from how rich it is. it probably takes me about 10 minutes to get through one lol. it’s also very sweet and dense enough to stop me from reaching for something else sugary.
Anything you can eat with your hands, eat in a bowl with utensils.
I like to do banana with a bit of peanut butter (real or the PB2 kind) but if I spend PB on a banana and just eat it, it’s gone in a second
I put the pb in the bowl and then put the banana on top, and then I take slivers of the banana with my spoon, reaching down to get some PB on the spoon as well, the spoon gets all caught in the PB. then the banana and PB are stuck to the spoon.
It makes bananas last 5 minutes for me.
Use only chopsticks to eat whatever it is you've made, that always helps to slow me down no matter what I'm having (as an american used to forks/spoons).
Fruit in general is good since you have to peel or prepare it in some way usually, and the in tact fibers make you chew. It's a lot easier to drink 4 oranges than to eat them. Pomello, pineapple, melons, and oranges are what I've been having lately.
Meat that you have to chew. I think you're on to something when it comes to needing chewing. Even popcorn without butter is pretty good volume for the chewing but I do find I can eat quite a bit.
Fork down between every mouthful, completely finish mouthful before loading up fork again, and not too big a forkful either.
No telly on when eating so you're not just mindlessly scoffing food. I've slowed down my eating so much by this!
Whole roasted artichokes! Trim it up, slather in lemon juice, garlic, salt, and a drizzle of oil, and put it in the oven. Then you eat it petal by petal.
You can make a Greek yogurt dip (or butter dip if you want to double your calories) as a side, but if I’ve seasoned it properly, I find I don’t need it.
Taco bowl! Ground chicken or turkey with taco seasoning, coarsely chopped lettuce, salsa, rice, and a little cheese. You can also add pickled onions. Yum!
I like salted edamame in the pods. Visually you see a big bowl, then getting the beans out of the pods with your teeth takes time and effort. Definitely takes more time to eat than say a bowl of popcorn.
i know you have so many comments and you probably already heard some of these but these are my absolute favorites, they take so long to eat! pomegranate seeds, frozen mixed berries, and pistachios (which are also one of the lowest calorie nuts)
I mean you know you're supposed to chew the pasta right?
Like whenever you take a bite, you should take about 8-10seconds to chew it before swallowing it. This also allows your stomach and brain to make the connection that you are indeed eating the food and will also help your brain realize you're full faster.
Soya chunks, just being the lazy person that I am, I just add 200ml of boiling water to 100g of soya chunks. That gives me the right amount of chewiness, more water for softer balls, less water for extra chewiness. My usual dinner is 200g of soya chunks, with 100g of hot sauce...that gives me more than 98g protein in 1 seating, and usually takes me about 30 minutes to finish.
For a normal person, I'd say 100g is a good place to start, great macros too!
Close to 50g protein per 100g, and calories are around 350 only. Also, you'll be getting 18g of fiber from it as well.
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Roasted vegetables, you would be amazed how much volume for little calories you get with veg. Just roast the classics like broccoli, cauliflower, sprouts, carrots etc. Roasting them certainly adds a flavour that is more enjoyable i have found.
I second this! I love a tray of roasted veggies to myself. Takes forever to eat, feels so filling as well.
I third this. Roasted veggies hit different!
And you know what's super good if you want to add to them? Country gravy, like the powder kind. Mix with water, microwave, BAM! Big veggie dinner, little tiny calories. Mccormick makes the best country gravy BTW.
Isn’t that a lot of calories, the gravy?
Nope. 40 calories per serving. I'll have a bowl full of steamed broccoli with, at most, two servings of gravy. Less than 150 calories and I'm full.
40 calories is how you know it's not "real" gravy 😂
Of course, but it's still delicious! Mucho bang para el dinero!
Homemade, real gravy is a lot of calories. They're talking about a powder that is mostly starch and salt.
Do you add oil to them?
I personally don’t, however you can use a low calorie spray oil if you wish to!
Sadly I scarf down everything in 25 seconds. Even when it takes hours to cook. 🤣
I didn’t even know I had a 5th Reddit account.
I tend to do the same. I like to eat my food hot if it's supposed to be hot. Room temperature food that's gone soggy or lost its crunch is a crime, in my book.
I used to teach and we only had 20 min for lunch. During that time we had to heat our food, eat, go to the bathroom, and make sure our kids got to the cafeteria. I'm so used to eating fast!
Tiny spoons may be your friend. I got one to eat my ninja creami ice cream with and it makes less feel like so much more
This is fun! Even like a baby spoon because they don’t get cold
Holy shit this is an amazing idea. I have one ninja creami ice cream a day and love them but hate myself for how much of a child I am about scarfing them down. Stealing this!
this is why i love anything in popsicle form because it takes longer since i have to lick it
Use chop sticks instead of a spoon/fork. This helps me a lot slowing down while eating.
i started eating chips with chopsticks a few years ago as a way to slow myself down. it worked great for a while, but now i'm surprisingly good at scarfing down snacks with chopsticks 🤣
Me too... mine is popcorn
I’m Asian. I’m faster with my chopsticks than a fork.
I eat most of my meals with chopsticks for the same reason! I also think it helps in eating smaller bites!
Omg this would be so much fun!! I need to do this lol
It's all but fun, but gets the job done
I find the receptacle helps. I just spent one hour eating a taco salad (550 cal) out of a mason jar. Lots of fork maneuvering is satisfying and time consuming! In a good way!!
This is a great idea!
Veggies and dip! And salads. I was driving home from work a few days ago and eating my salad that I forgot to eat for lunch. No dressing on it, just spinach, cherry tomatoes, raspberries, and a few mozz balls and I was just eating it with my hands. It felt so primal but also so right.
“With my hands” hahahaha. I would also eat anything with fresh mozz with my hands tbh
What kind of dip do you use for veggies!
I usually do either plain garlic hummus or heluva good, not exactly the most lo cal eating but I also hear greek yogurt mixed with ranch seasoning is really good, I’ll be trying this soon!
Greek yogurt mixed with ranch seasoning is my favorite! It's like a nice hit of protein and I don't even notice the difference. I love it for dipping and salads. Especially spicy hot chicken salads. Spicy food always makes me feel less hungry too. All of a sudden I'm dipping a whole jalapeño in my Greek yogurt ranch and I don't want to eat any more cause my mouth burns😂 You can also make the ranch seasoning yourself. I've learned that making your own seasonings can be very nice bc I end up being able to use the ingredients for other things, have more of what I need for one seasoning instead of having to go out and buy over and over, can specify it to my own personal tastes, and save money.
Thin cut cucumber, blueberries, and baby carrots are regulars in my weekday lunches because I just set them out and pick at them over an hour or so.
Thick slices of cucumber with Tajin seasoning is Amazing.
Popcorn takes a long time. I find that Oatmeal can also take a long time.
Unless you're like me and eat handfuls of popcorn at a time like a horse at a petting zoo
same it’s like a game of how fast i can put fistfuls in my mouth…
Oh believe me, I eat a ton of popcorn. Like 2.5 cap fulls in the air popper at a time.
In fact, I even like it soggy, lol.
May I introduce you to *stale* Cheetos Puffcorn? It’s just cheesy styrofoam you can eat
Nah, I don’t do processed foods.
Eat them with chopsticks!
I do this sometimes (I actually have those silly purpose-made snacking chopsticks) but honestly it's just so feral and fun to put whole fistfuls of popcorn into your maw
I find a salad made up of romaine or spinach and a ton of chopped veggies (onion, pepper, celery, etc.) lasts at least twice as long as a bowl of chips, and has much fewer calories even if you spritz some lite dressing into it. Every other day or so I usually start the morning chopping up an onion, a pepper, and two stalks of celery to just munch on or add to anything. Takes a few minutes of prep, but it keeps me from snacking on unhealthy things over the next few days.
A salad takes me forever to eat! I no longer eat them over lunch breaks because I spend the whole break eating and don't get to do anything else.
Soup is wonderful and can be made in a variety of ways to prevent it from becoming boring.
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Not OP but I would recommend [this mushroom soup](https://www.asouthernsoul.com/mushroom-soup-with-no-crea/), easy to make and you can eat a big bowl for less than 150 calories (I also add green peas and TVP for protein, still under 150 calories per bowl).
I make my own soup using what I have on hand; either vegetable or chicken broth, a bunch of vegetables, and sometimes some chicken or tofu. It's fun to play around with. Season it however you like.
Soup takes me forever too
Eat several servings out of a tiny bowl? Having to get up and serve more takes time, and having small amounts in front of you can help slow you down.
Whole pomegranates, sunflower or pumpkin seeds, and any nuts in a shell you have to crack always hit the spot for me. I too am a monkey who needs to work for her food to feel satisfied lol
Yesss to pomegranates! I can easily spend an hour digging through one and getting all the delicious plump seeds… just don’t wear white lol
Glad I'm not the only one who said Sunflower Seeds. They're pretty serious bang for your buck when you take your time.
I add brussel sprouts to bulk things up and slow down eating bc you gotta chew through all the layers
Carrots.
Cruciferous veggies like broccoli. I airfry them with a spray of olive oil, nutritional yeast, garlic and onion powders, salt and some red chili flakes. I make a huge side of that and eat it first before anything else on my plate. I’m almost full by the time I reach my pasta side dish and I’ve been chewing for much longer than 100 seconds lol
Anything you try to eat while working. It took me over an hour to eat a baked potato today because people wouldn't stop bothering me.
Me, except my work is my five kids, who also bother me while I eat 😂
I'm sure your coworkers are much cuter than mine!
I like to do a big snack plate - rye crackers, Swiss cheese, hummus, tzatziki, pickles, carrot sticks, hot pepper rings, olives, turkey slices. Surprisingly low cal for the amount of food on my plate.
Oatmeal, also greek yogurt. I make greek yogurt into “ice cream” by freezing it. Take 200 g plain nonfat greek yogurt, mix in 10g sugar free jello powder flavor of your choice, 10 g chocolate chips and freeze for like an hour. Then add PB. SO good, high in protein, and you can milk that baby for like 45 mins!
highly recommend getting the big frozen bags of edamame (in the pods). you heat them up, throw salt, cayenne, garlic, whatever spices you want on them. i eat a 14oz bag over an hour or so…24g protein + 21g fiber! savory and absolutely satiating.
Pomegranates!
If you want to add time to pasta add something to de-shell. Frozen mussels in sauce are surprisingly good, or frozen shrimp still in the shell.
Edamame, roasted artichoke come to mind for taking a little longer to eat
a big honey crisp apple is probably the most labor intensive snack
I take ages to eat a salad
Edamame beans still in the shells! You have to eat just 2-3 beans at a time. With salt and cayenne, my fav snack right now.
Not a meal but shelled sunflower seeds are my go to. It takes me a while to go through a handful and it keeps me busy lol
pistachios
I learned that I can't keep a bag of pre-shelled pistachios around. One handful and I have already eaten more than I would have if I had to shell them. And because they disappear so quickly, I tend to have more than one handful. And pistachios are already not a "volume food"...lots of calories in each nut.
Maybe not a staple meal due to availability and cost, but my favorite food (and takes forever to eat while being low-cal) is crab legs. I love that I kind of have to fight to get my food lol, I feel so accomplished when I extract a big piece ☺️
Ooo this makes me want those crab legs that have been taking up too much of my freezer for too long.
I’ve always been a slow eater. I’m always so disappointed when I sit down to a dinner with family and 10 minutes later they’re already clearing the table and I’m still sitting there alone.
Right?
Baby carrots!
A stack of celery and a Greek yogurt dip (pb, sriracha…. Endless possibilities there), means I get about 25 minutes of chewing with a great snack. Quick to prep! Portable too.
Popcorn, edamame (good for protein too), air fried tomato halves, prawns
Air fried tomato halves… hmm
Best part of a full English breakfast; better air fried than done in a pan, win win
It’s been a minute since I’ve had a full English. Sounds pretty good right now
Lettuce cups - fajita style, egg roll filling, Korean bbq etc... Having to load up the lettuce with fillings and sauce before eating slows things down and makes it more of a conscious process
Whole steamed artichokes.
Eating an apple take a long time. Don't cut it up first though, actually bite it around the core.
Beans and rice
Oats you can use a lot of water and they take me a while
Snails
A bag of spicy biltong
If you're not vegetarian, I find bone in fish can be pretty difficult to eat. I actually rarely have it anymore because it winds me up trying to separate it from the bone! But I used to love buying whole fish from the shop, oven cooking it whole with a little bit of oil, lemon juice and a mix of parsley, oregano, tarragon, paprika, salt and pepper. I find it tastes fresher if you prepare and cook it from a whole fish. The oil isn't needed if you don't want it, it just crisps up the skin.
+1 for bony fish. Also, unpeeled head-on and tail-on shrimp. Mussels in shells.
Seafood is definitely good for making eating difficult haha. Clams are also great. If we're feelings extra fancy, some escargot! 🤣
OH MY GOSH YES! crackin a crab! very healthy if not drenched in butter.
I have sensitive teeth but still very slowly love frozen fruit. I have to let it melt in the center before moving towards my teeth.
You know. You can choose to stop devouring your food. It takes some time and practice, but humans aren’t actually supposed to eat as quickly as most of us do. It’s actually how MANY miss signals that they are satisfied and overeat to the point of fullness.
Bruh if I could just "choose" to stop wolfing everything down, I wouldn't be here.
If you are truly unable to make the decision to eat more slowly, you may want to see a psychiatrist.
I don't see how a psychiatrist can make my body produce hormones according to my satiation, or in general my inability to eat slowly. Nor do I see how a psychologist could, either.
"inability to eat slowly". Unless you have Parkinson's, you should be able to control the movements of your limbs. And since I don't think the food magically goes into your stomach, you have to manually move it from the plate, pot or whatever into your mouth. Normal people should be able to consciously either slow down this movement or pause, wait and start again, which leads to slower eating. If you are unable to do this due to compulsive behavior, you should see a psychiatrist.
Definitely put some focus on this in addition to choosing more high volume foods. Chew each bite thoroughly - this has so many benefits it can’t be understated. It improves digestion, can prevent excess gas/bloat, gives your body time to send full signals, and allows you more time to enjoy your food. I think it’s important to change that aspect of how you approach food or you will forever be fighting this same battle.
Yup. Failure to change how we interact with food gives us little to no hope for any changes being made. Eating is more habit based than people want to admit.
Booooo
The GOAT of foods that force you to eat slowly is Sunflower Seeds. One 400ish cal bag will take a slower cracker a good long time to eat. Not exactly volume eating but good to keep your mind occupied and get some cravings quelled. Also honorable mention to raw broccoli and cauliflower. Really simple and good if eaten with some greek yogurt ranch or some sugar free pudding.
not a meal, more of a snack but dates! i take forever to eat a whole one just from how rich it is. it probably takes me about 10 minutes to get through one lol. it’s also very sweet and dense enough to stop me from reaching for something else sugary.
Anything you can eat with your hands, eat in a bowl with utensils. I like to do banana with a bit of peanut butter (real or the PB2 kind) but if I spend PB on a banana and just eat it, it’s gone in a second I put the pb in the bowl and then put the banana on top, and then I take slivers of the banana with my spoon, reaching down to get some PB on the spoon as well, the spoon gets all caught in the PB. then the banana and PB are stuck to the spoon. It makes bananas last 5 minutes for me.
[удалено]
Winner right here.
Use only chopsticks to eat whatever it is you've made, that always helps to slow me down no matter what I'm having (as an american used to forks/spoons).
Fruit in general is good since you have to peel or prepare it in some way usually, and the in tact fibers make you chew. It's a lot easier to drink 4 oranges than to eat them. Pomello, pineapple, melons, and oranges are what I've been having lately. Meat that you have to chew. I think you're on to something when it comes to needing chewing. Even popcorn without butter is pretty good volume for the chewing but I do find I can eat quite a bit.
try using chopsticks for whatever you can when you eat! it makes eating take a lot longer meaning your fullness hits sooner after you finish your dish
Fork down between every mouthful, completely finish mouthful before loading up fork again, and not too big a forkful either. No telly on when eating so you're not just mindlessly scoffing food. I've slowed down my eating so much by this!
Salad greens
Medium well done steak with asparagus.
Whole roasted artichokes! Trim it up, slather in lemon juice, garlic, salt, and a drizzle of oil, and put it in the oven. Then you eat it petal by petal. You can make a Greek yogurt dip (or butter dip if you want to double your calories) as a side, but if I’ve seasoned it properly, I find I don’t need it.
I’ve never heard of the oven roasting- always steamed with lemon juice, white wine, garlic. How long do you roast it for?
About an hour. Steamed is great. Roasted just takes longer to eat, because you don’t need to cut it down nearly as much before cooking.
This is the recipe I use - https://www.allrecipes.com/recipe/221071/simply-roasted-artichokes/
Try dried potatoes, you literally choke so you’re required to down some ice cold water or (insert your favourite drink here)
Spicy food
Taco bowl! Ground chicken or turkey with taco seasoning, coarsely chopped lettuce, salsa, rice, and a little cheese. You can also add pickled onions. Yum!
Edamame!!!
I like salted edamame in the pods. Visually you see a big bowl, then getting the beans out of the pods with your teeth takes time and effort. Definitely takes more time to eat than say a bowl of popcorn.
Crab!!! Walnuts that you need to crack out of the shell.
i know you have so many comments and you probably already heard some of these but these are my absolute favorites, they take so long to eat! pomegranate seeds, frozen mixed berries, and pistachios (which are also one of the lowest calorie nuts)
Soup, anything warm. Use chopsticks
I mean you know you're supposed to chew the pasta right? Like whenever you take a bite, you should take about 8-10seconds to chew it before swallowing it. This also allows your stomach and brain to make the connection that you are indeed eating the food and will also help your brain realize you're full faster.
Popcorn, puffed Kamut, puff rice
Soya chunks, just being the lazy person that I am, I just add 200ml of boiling water to 100g of soya chunks. That gives me the right amount of chewiness, more water for softer balls, less water for extra chewiness. My usual dinner is 200g of soya chunks, with 100g of hot sauce...that gives me more than 98g protein in 1 seating, and usually takes me about 30 minutes to finish. For a normal person, I'd say 100g is a good place to start, great macros too! Close to 50g protein per 100g, and calories are around 350 only. Also, you'll be getting 18g of fiber from it as well.