The world’s most satiating meal

After science recently revealed the most filling foods, we combined them into a single meal with the help of dietitian Susie Burrell.

Forget dieting, eating this healthy meal is guaranteed to make you feel full. After all, it’s made from ingredients dubbed the most filling.

A University of Warwick study discovered that the appetite-controlling cells inour brains, called tanycytes, can detect certain nutrients in our meals and shut off our appetite when enough of these are detected.

Tanycytes respond most to the amino acids arginine and lysine, found in mackerel, pork shoulder, beef sirloin steak, chicken, plums, avocados, lentils and almonds.

We wondered if we could make a meal one could call the world’s most satiating by using these filling ingredients, so we asked dietitian Susie Burrell for help.

She came up with the complete meal on the right, which is guaranteed to set off the appetite suppressors in your brain.

The most filling foods

Here are the nine foods packed with amino acids that tell our brains we’re full.

  1. Pork shoulder
  2. Beef sirloin
  3. Chicken
  4. Mackerel
  5. Plums
  6. Apricots
  7. Avocados
  8. Lentils
  9. Almonds


Sweet mackerel salad

Serves 4

  • 300g mackerel fillets
  • 4 plums, stones removed
  • 4 apricots, stones removed
  • 2 tbsp brown sugar

Stew the stonefruit in a saucepan over medium heat with ¼ cup water and sugar until a syrup has formed. Lightly grill the mackerel fillets and serve with the fruit glaze.

Main meal

Chicken with summer salad

Serves 4

  • 500g chicken breast
  • 440g tin lentils, drained
  • 2 tbsp olive oil
  • 4 cups rocket
  • 2 cups roasted sweet potato
  • ½ cup roasted almonds
  • ½ lemon
  • Salt to season

Grill the chicken breast until cooked.

In a salad bowl, combine lentils, sweet potato and rocket, dress with a little olive oil and season with lemon and salt. Top with the roasted almonds.

Slice the chicken and serve it on the salad.


Chocolate mousse

Serves 4

  • 2 ripe avocados
  • 4 tbsp cacao powder
  • ¼ cup cream
  • Vanilla essence, to taste
  • A handful of berries, to serve

Method In a blender, combine the avocado flesh, cacao and cream until mixed well. Add a couple of drops of vanilla essence and blend lightly. Serve in a glass topped with a few raspberries or other berries.