Why Salad Doesn’t Keep You Full (And What to Add So Lunch Actually Lasts)
Although salad for lunch seems like a ‘healthy’ choice - here’s why it might be leaving you hungry only a couple of hours later.
Ever had a big salad for lunch—maybe with some chicken, tuna, or tofu—only to find yourself hungry again two hours later? You’re not alone.
Many women choose salad + protein because it feels like the “healthy” choice. And while it does bring an initial feeling of fullness, it often doesn’t provide lasting energy. That’s not a willpower issue—it’s about how our bodies process different nutrients.
In this article, you’ll learn:
Why salad (even with protein added) makes you feel full temporarily
Some of the basic science behind hunger and satiety
What’s missing in your lunch if you’re hungry all afternoon
Easy ways to build a salad that keeps you full for hours
Why salad with protein feels filling initially
Vegetables add volume and fibre, which stretch the stomach and send quick fullness signals to the brain (Chambers et al., 2015).
Protein is also important—it triggers satiety hormones like peptide YY and GLP-1, which tell your body you’ve eaten (Weigle et al., 2005).
This explains why a salad with protein can feel satisfying when you first eat it. But here’s the catch: fullness doesn’t always equal sustained satiety.he reward system doesn’t make it an addiction. Otherwise, we’d be talking about “hug addiction” and “music rehab.”
Why salad doesn’t keep you full for long
Low in carbohydrates = missing energy
Carbohydrates are your body’s preferred fuel source. Without them, your lunch may not provide enough glucose for your brain and muscles. This often leads to cravings or energy crashes later in the day (Warren et al., 2014).
2. Low in fat = faster digestion
Eating fats in our diets helps slow digestion and stimulate satiety hormones like CCK, helping you stay fuller for longer (French et al., 2014). Without them, your salad leaves the stomach more quickly—cue mid-afternoon hunger.
3. Low energy density and fibre
Although salad ingredients are usually nutrient-packed, they also tend to be low in calories. Even with protein, a salad may only provide a fraction of the energy your body needs. This can create a “satiety gap”— where you feel full due to the volume of food in your stomach prompting stretch reflex receptors but without providing sufficient fuel for your body (Rolls, 2014).
How to build a salad that actually keeps you full
Instead of ditching salads altogether, think of them as the base of a balanced meal. To create a lunch that sustains you:
✅ Add complex carbs: quinoa, brown rice, wholegrain pasta, sweet potato, beans, or lentils.
✅ Include healthy fats: avocado, olive oil, tahini, nuts, or seeds.
✅ Keep protein: chicken, salmon, tofu, eggs, or legumes.
✅ Pack in fibre: a variety of colourful vegetables for gut health and volume.
This balance of protein + carbs + fats + fibre provides both immediate satiety and long-lasting energy.
Key Takeaway
If your salad with protein isn’t lasting beyond 2–3 hours, it’s not a failure—it’s a sign your body needs more fuel. By adding carbohydrates and fats, you’ll create a truly satisfying salad that keeps you energized, focused, and nourished all afternoon.
💬 If you’re tired of feeling hungry after meals or confused about what truly nourishes you in midlife, let’s chat. Book a free 15-minute call with me and we’ll explore how to build meals that keep you satisfied and support your health.
References
Chambers, L., McCrickerd, K., & Yeomans, M. R. (2015). Optimising foods for satiety. Trends in Food Science & Technology, 41(2), 149–160.
Weigle, D. S., et al. (2005). A high-protein diet induces sustained reductions in appetite. American Journal of Clinical Nutrition, 82(1), 41–48.
Warren, M., Riggs, S., & Howard, A. (2014). Food cravings and energy regulation. Appetite, 77, 47–54.
French, S. J., et al. (2014). The effects of intestinal infusion of fat and carbohydrate on appetite and gut hormones. Appetite, 82, 30–36.
Rolls, B. J. (2014). What is the role of portion control in weight management? International Journal of Obesity, 38(Suppl 1), S1–S8.
