Just because its food doesn’t mean that it will make you full for a long time. In fact, it’s common for our meals not to be packed with the energy-sustaining nutrients that our bodies crave.

For example, if you’re in need of a quick breakfast, a bagel and a cup of coffee might give you enough calories to get you to your next snack or meal, but neither of the choices have the nutrient density of a filling meal.

While they might be easy to mix up, nutrient density and calorie density are not the same. The average bagel may have at least 250 calories, with 80 percent of those calories deriving from carbohydrates. So even though 250 calories might sound like plenty of energy, carbohydrates digest quickly and can leave you feeling hungry faster (compared to consuming protein or fats). In comparison, nutrient dense foods take longer to digest, and keep you full longer, because they contain all three of the macronutrients (protein, carbohydrates, healthy fats).

In fact, changing the way you track your food intake from a calories based approach to a macronutrient based approach could help ensure that you are getting the recommended daily amounts of each nutrient. Want to get more nutrients now? We’ve got three recipes that you can cook today.

Pinto Beans and White Rice

Protein 31 grams, Carbs 91 grams, Fat 11 grams

100 gram serving of rice,
100 gram serving of Beans,
1 ounce of cheese

This combo is packed with high-quality protein and carbohydrates that will give you energy and keep you full (especially with 16 grams of fiber). Season the dish to create a complete, low-in-fat meal that you can enjoy anytime of the day.

Greek Yogurt and Nuts

Protein 21 grams, Carb 20 grams, Fat 30 grams

7 ounces of full-fat Greek yogurt
50 blueberries
1 ounce of pecans

Throw together these three ingredients to provide a sweet treat to any part of your day. This meal packs all three macronutrients in a small package. Feel free to substitute your favorite fruit or nuts to change up the dish.

Avocado Egg Bake

Protein 20 grams, Carbs 17 grams, Fat 39 grams
1 Medium Avocado
2 medium eggs
(Season to taste)

While you might have had avocado and cheese on your eggs for breakfast, this meal is an avocado lover’s dream. Preheat your oven to 425 degrees. Slice your avocado in half, remove the pit, and drop in an egg with the yoke. Bake the ingredients for 15 minutes and sprinkle some seasoning on top. This nutrient-dense meal is easy to grab and go and will keep you full for hours.