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How to Build Meals That Sustain

Meal templates, satiety strategies, and real-life eating patterns that support long-term fat loss.

2 min readmeal planningsatiety
"You don't stay full from what you ate, you stay full from what it contained."

Why Some Meals Work: and Some Fail

Many people eat "healthy" but still feel tired, hungry, or prone to snacking.

Why?

Because not all meals are built to sustain.
You can eat a salad and feel starving two hours later, or have a simple bowl of oats and feel energized all morning.

The difference isn't just calories.
It's composition: what the meal is made of.

This chapter teaches you how to build meals that hold you: physically, mentally, and emotionally.

The 4-Part Meal Template (Simple & Timeless)

Every meal can become sustainable by using this classic template:

🥩1. Protein

Keeps you full, stabilizes blood sugar, protects muscle.

Examples:

  • Eggs, fish, tofu, Greek yogurt, chicken, lentils, protein shakes

🥗2. Fiber-Rich Veggies or Fruits

Adds volume, slows digestion, supports gut health.

Examples:

  • Broccoli, carrots, leafy greens, peppers, berries, apples

🍚3. Smart Carbs

Provides energy, supports training, helps with satiety.

Examples:

  • Oats, sweet potato, quinoa, rice, whole wheat pasta, beans

🥑4. Healthy Fats

Enhances taste, satisfaction, and hormonal function.

Examples:

  • Olive oil, avocado, nuts, seeds, full-fat dairy
When you combine all four, your body feels safe, stable, and satisfied.

What People Often Miss

  • Too little protein → hunger returns quickly
  • No healthy fats → meals don't feel complete
  • Overly refined carbs alone → energy spikes + crashes
  • No vegetables → low volume = low satiety

You don't need to measure perfectly. Just build intentionally.

Sample Sustainable Meals (Across Diets)

These follow the template above, flexible for any lifestyle.

🍳 High Protein Breakfast

  • Scrambled eggs + sautéed spinach + oats + berries + nuts
  • Greek yogurt + chia seeds + banana + peanut butter

🥗 Simple Work Lunch

  • Grilled chicken wrap + hummus + cucumber + side fruit
  • Lentil & veg soup + rye toast + boiled eggs

🍲 Comfort Dinner

  • Salmon + roasted potatoes + broccoli + olive oil drizzle
  • Stir-fried tofu + brown rice + mixed veg + sesame oil

Satiety Strategies (That Actually Work)

Some timeless principles to stay full without overeating:

  • Eat slower – satiety signals take ~20 mins to kick in
  • Chew well – digestion begins in the mouth
  • Front-load protein – especially earlier in the day
  • Don't skip fiber – vegetables literally take up space
  • Use real plates – not food containers or standing up

The Power of Repeating Meals

You don't need endless variety.
In fact, most fit and healthy people repeat 3–5 go-to meals per meal slot.

This creates:

  • Less decision fatigue
  • More predictability
  • Easier tracking (if you do)
  • More room for creativity in occasional meals
Simplicity frees up willpower. Complexity drains it.

What You Can Do This Week

Build at least one 'go-to' meal for each meal time

Write it down. Use it. Tweak it. Keep it simple.

Try the 4-part plate template once a day

Notice how it affects your fullness and focus.

Use Getter to reflect on your current habits

Log without judgment. Awareness creates choice.

Meals That Carry You, Not Control You

Fat loss doesn't require perfect portions or chef-level prep.

It requires meals that carry you through the day: calmly, confidently, and consistently.

Eat to support your life, not shrink it.

Learn Your Body's Language with Getter

Getter was built to mirror your eating, not micromanage it.

  • Type what you eat, it recognizes foods and estimates macros/calories
  • See what meals leave you feeling full (energy + protein insight)
  • Save patterns and reflect over time

You don't need to log forever, just long enough to learn your body's language.

References

Next Chapter

Movement, NEAT, and Training for Real People

Why walking works, how strength keeps you lean, and how to train without gym anxiety.

Continue
Deljo Joseph

Deljo Joseph

Founder of Getter. Marathoner who enjoys skateboarding, cooking, and building products. Specializing in evidence-based approaches to sustainable weight management. All recommendations are backed by established guidelines from the NHS, CDC, and peer-reviewed research.

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Medical Disclaimer: This content is for educational and informational purposes only. It is not intended as medical advice, diagnosis, or treatment. Always consult with qualified healthcare professionals before making any changes to your diet, exercise routine, or health regimen.

Author Credentials: Written by Deljo Joseph, Founder of Getter. Certification: Active IQ Level 2 Certificate in Gym Instructing (Certificate #177819): Verify Certification|Ofqual Register

Evidence Base: All recommendations are based on established guidelines from the NHS (National Health Service), Harvard Health, and CDC (Centers for Disease Control and Prevention), supported by peer-reviewed research from PubMed (National Institutes of Health).

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