The best filler foods for when you are starving

What is a filler food? 

A filler food is just that:  A food that fills you up, with fewer calories.  This means that if you are absolutely dying because you are starving, you won’t ruin your diet.

Filler foods are important because they can help you stay on track and not blow all of your progress on one meal. 

For instance, if you are creating a 500 calorie deficit each day (either by eating less or moving more), you can easily eat back that deficit in one meal.  Or at least I can.

Filler foods also help to trick your mind into believing that you are eating more than you are.  We all know that the mind is really what holds the key to your dieting success, right? 

So if you’re ready, let’s get into our list of filler foods and how to use them!


I like to spiralize zucchini.  I know it seems overdone, but zucchini really doesn’t have a taste and I can put anything on top of it.  Tuna, meatballs, a little parmesan cheese, seriously anything goes with it.    You can also dice it up and add it to other recipes to make it more filling.  I like to add it to soups, stews, spaghetti (just have to hide it from the kids), even ground up in hamburgers, it is good. 

Spaghetti Squash

Like zucchini, spaghetti squash is great as a “bottom” ingredient.  This means you can top it with different types of foods.  I like to use spaghetti, chicken and veggies, stir fry, etc.

Cool Whip

Bear with me here.  Cool Whip is not necessarily a “filler” so to speak.  However, if you mix in a package of pudding mix (sugar free or regular), it can be a great way to satisfy your sweet tooth for just a few calories. 

I especially like to mix it with sugar free cheesecake pudding.  I also like to take that mix, put it between 2 graham crackers (gluten-free for me) and freeze it for a home-made ice cream sandwich with only a portion of the calories of a real ice cream sandwich.  It is a super treat!


Cucumber is a delicious way to make a salad if you don’t have or like lettuce.  I like sliced cucumber with sliced cherry tomatoes and a little balsamic vinegar.  Maybe a little feta cheese on top.  Yum!

Cucumber is full of delicious nutrients like Calcium, Iron, Vitamin K and Vitamin C.  It is also full of water, so it can help you there, too!


Put a little peanut butter on some celery and you have an almost perfect snack (you are missing chocolate, but that won’t help us reach our goals).  Celery contains potassium and plenty of fiber, which are great additions to any diet!


Popcorn is a great filler food because it takes up a lot of space in your stomach, making you feel full.  It is low calorie as long as you don’t add a bunch of butter to it.  It also contains plenty of fiber.  Don’t underestimate the power of staying regular in your weight loss journey!

Protein Fluff

Ok, this one is actually a recipe, but it is so worth it! 

Beat ¼ cup of milk (regular, skim, almond, soy, whatever) with 1 scoop of your favorite protein, 1 teaspoon of xanthan gum (found in the baking section of your grocery store), and any fruit you want to add for flavor with a mixer until it is thick and creamy.  Enjoy.  Thank me later.

Protein Angel food Cake

This one is tricky, because you have to beat the eggs until you see stiff peaks.  It took me forever to figure out what that means.  You can find lots of YouTube videos on how to do it. 

This recipe is from Sarah Facemire’s blog but basically goes like this:


  • 8 room temp egg whites (real eggs, not from carton)
  • 1/2 tsp cream of tartar
  • 1 tsp vanilla extract (or any extract that you want)
  • Stevia to taste (I used 1 Tbsp)
  • Round pan
  • Spray for round pan


  1. Preheat oven to 350 degrees and make sure eggs are at room temperature.
  2. Separate egg whites and place all ingredients into mixing bowl.
  3. Mix on high speed for a few minutes until stiff peaks form. I used a whisk attachment.
  4. Place in sprayed round pan and then in the oven for 20 minutes.
  5. Take it out and let it cool for a few minutes. (Check with a toothpick in the middle and make sure it is clean. That will ensure it is cooked all of the way through.)

Try this one, it is amazing!

Let me know which fillers you like to use to stay on track and ensure dieting success! 

You may also enjoy The truth about Diet!

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