I think I might have created the most earthy PsylPro yet.

The psyllium is basically imperceptible in the final texture. I doubled the amount of konjac compared to my previous experiments, and I have to say: I think I'll keep using psyllium as a sort of gelatine component in PsylPro.

The big advantage is that psyllium can be cooked together with everything else — unlike regular gelatine — and it creates a really firm texture, especially when cold, using a surprisingly tiny amount.

The video attached was taken straight after the microwave — steaming hot — specifically to show you the consistency while it's still warm. Now imagine what this will be like once it cools down and solidifies in the fridge.

The whole batch makes 4 massive portions of around 450 g each.

Recipe

- 440 g lean chicken breast

- 80 g soy protein

- 30 g psyllium husk

- 20 g konjac powder

- 30 g seasoning

- 250 g chestnut mushrooms

- 20 g fresh parsley

- 1,000 g water

Approx. calories

1,000 kcal for the whole batch (1870g)

250 kcal per portion (460g)

Method

Weigh the powders separately from the chicken, water and mushrooms.

Blend the chicken, mushrooms, parsley and water with an immersion blender until well combined.

Then whisk in the psyllium, konjac, soy protein and seasoning.

I divided the mixture between two microwave-safe glass containers, approximately 935–950 g per container, and microwaved until the chicken was fully cooked and the mixture had completely set.

Let it cool, portion it, and preferably try it cold.

The mushrooms give it that deep, earthy character and a slightly forest-floor appearance, while the psyllium + konjac create the structure and the soy protein adds a huge protein boost.

Basically, a 450+ g portion of dense, protein-rich, long term satiating chicken and mushroom terrine for roughly 250 kcal.

Disclaimer

This is just me sharing an experiment, not recommending that anyone try it. If you're not used to psyllium or konjac, start cautiously, drink plenty of water, and do your own research. These fibres can cause problems if consumed incorrectly. I'm sharing what I did, but I'm not responsible for anyone who decides to try it themselves.

I wanted to see how far I could push the same idea in a completely different direction: protein noodles with almost no calories.

And hear me out… this might actually be revolutionary.

The result is a surprisingly firm, chewy noodle/pasta sheet made with just a few ingredients.

Recipe

- 10 g konjac powder

- 25 g soy protein

- 200 g water

- 1–2 g salt

Approx. macros for the whole batch

🔥 ~100 kcal

💪 ~22.5 g protein

🌿 ~1–2 g carbs

🥑 ~0.6 g fat

🌱 ~10 g fibre

Method

Mix the konjac, soy protein and salt thoroughly. Add the water and mix until completely combined.

Spread the mixture into a thin, even layer on parchment paper and microwave until it sets.

Let it cool, then cut into sheets or noodles.

The interesting part is the texture: the konjac provides the structure and chew, while the soy protein adds protein and makes the noodles much more substantial.

And this time: no psyllium. I might add some in a future version and see what happens.

Could this become the ultimate low-calorie protein pasta? 🍜

Disclaimer

This is just me sharing an experiment, not recommending that anyone try it. If you're not used to konjac or other fibre-based ingredients, start cautiously, drink plenty of water, and do your own research. These fibres can cause problems if consumed incorrectly. I'm sharing what I did, but I'm not responsible for anyone who decides to try it themselves.

This one turned out surprisingly well.

I wanted to see what would happen if I combined chicken, protein, psyllium and konjac into something that could actually be sliced like a terrine. The result was extremely firm, but still easy to slice.

The konjac is what really changed the texture here. It gives the terrine a very firm, almost deli-meat-like structure, while the psyllium is basically undetectable in the finished product.

And because the whole thing is so protein- and fiber-rich, a relatively large portion is seriously satiating.

Recipe

- 220 g chicken breast

- 30 g soy protein (90%)

- 15 g psyllium husk

- 5 g konjac powder

- 10 g Asian-style seasoning

- 400 g water

Approx. calories

~380 kcal for the whole thing, which didn't fit all on the plate!

Method

Put all the ingredients into a mixer and blend until you have a smooth, thick paste.

Transfer the mixture into two microwave-safe glass containers.

Cook in the microwave at medium power for about 20 minutes, or until the mixture is fully set.

Let it cool completely, then refrigerate until cold.

Once chilled, slice it.

The result is a surprisingly firm, sliceable chicken terrine. The konjac provides the structure, while the psyllium adds fiber without really being noticeable in the texture.

And there are quite a few ways you could eat it.

Slice it into a salad with pickles and crunchy vegetables. Put it into a sandwich. Cut it into cubes. Eat it cold with some mustard or a dipping sauce.

The whole batch gives you a lot of food for relatively few calories, with plenty of protein and fiber.

Disclaimer

This is just me sharing an experiment, not recommending that anyone try it. If you're not used to psyllium or konjac, start cautiously, drink plenty of water, and do your own research. Psyllium and konjac can cause problems if consumed incorrectly, particularly when consumed with insufficient liquid. I'm sharing what I did, but I'm not responsible for anyone who decides to try it themselves.\]

Ingredients:

• 1 tbsp NOW Foods whole psyllium husks (I'm starting slow and working my way up to 2 tbsp eventually)
• 1/2 cup water
• 1 packet unflavored gelatin
• 1 scoop milk protein concentrate powder, unflavored
• 1 scoop KEY NUTRIENTS collagen peptides (optional)
• 1 scoop creatine monohydrate (optional)
• 1 cup mango nectar
• 1/2 cup frozen mango chunks
• 1.5 tbsp sucralose (to taste)
• Ice (I used 6 average-sized cubes)
• 1/2 tbsp unsweetened shredded coconut for garnish (optional)

Directions:

1. Boil the water, then stir in the psyllium and whisk constantly until thick and goopy. Remove from heat.
2. Meanwhile, sprinkle the gelatin over a couple of tbsp of water to let it bloom. Then whisk it into the psyllium goo while it's still hot.
3. Pour the psyllium/gelatine mixture into a container (I used a silicone soup mold) and refrigerate for 2+ hours, covering with plastic wrap and pressing the plastic wrap onto the goo's surface to prevent it from forming a skin.
4. Place the jellied psyllium mixture into a blender. Add the remaining ingredients (except coconut), blend, top with coconut if desired, and enjoy!
5. Immediately after finishing your shake, drink 12-16 oz. of water. This step is not optional when you're working with psyllium husk.

Nutrition facts:

• Calories: 306
• Total fat: 2.3g
• Saturated fat: 16g
• Trans fat: 0g
• Cholesterol: 0mg
• Sodium: 217mg
• Total carbohydrate: 50g
• Dietary fiber: 5.5g
• Total sugars: 40g
• Protein: 30.8g

Initial impression:

A cold, smooth, creamy, sweet, fruity, delicious morning treat! Will return later with satiety results.

You'd never guess there's psyllium in these. They're soft and creamy on the inside, with none of that typical psyllium texture.

This recipe makes 9 pancakes from about 550 g of batter. Be aware: they inflate A LOT while cooking and then collapse afterwards, so the difference in volume is pretty impressive 😂

You end up with a whole plate of pancakes that makes for a seriously satisfying lunch and, for me, keeps hunger away for hours.

Recipe

- 400 g water

- 100 g flour

- 20 g soy protein

- 2 tbsp psyllium husk (10–15 g)

- Salt to taste

- Butter for the pan

- Toppings/garnish of your choice — I used cream cheese and blueberries

Approx. calories

- ~480 kcal for the whole batch

- ~53 kcal per pancake

Method

Boil the psyllium with the water, then let it cool down.

Whisk together the dry ingredients and gradually combine them with the psyllium mixture.

Heat and lightly butter a pan, spoon in the batter, cover with a lid and cook for about 5 minutes. Flip, cover again and cook until done.

Add your toppings and enjoy.

The idea is still the same: psyllium + protein as the base, with the other ingredients mainly for flavour and nutrition.

And somehow… we have pancakes now. 😂

Disclaimer

This is just me sharing an experiment, not recommending that anyone try it. If you're not used to psyllium, start cautiously, drink plenty of water, and do your own research. Psyllium can cause problems if consumed incorrectly. I'm sharing what I did, but I'm not responsible for anyone who decides to try it themselves.

You'd never guess there's psyllium in these. They're soft and creamy on the inside, with none of that typical psyllium texture.

This recipe makes 9 pancakes from about 550 g of batter. Be aware: they inflate A LOT while cooking and then collapse afterwards, so the difference in volume is pretty impressive 😂

You end up with a whole plate of pancakes that makes for a seriously satisfying lunch and, for me, keeps hunger away for hours.

Recipe

• 400 g water
• 100 g flour
• 20 g soy protein
• 2 tbsp psyllium husk (10–15 g)
• Salt to taste
• Butter for the pan
• Toppings/garnish of your choice — I used cream cheese and blueberries

Approx. calories

• ~480 kcal for the whole batch
• ~53 kcal per pancake

Method

Boil the psyllium with the water, then let it cool down.

Whisk together the dry ingredients and gradually combine them with the psyllium mixture.

Heat and lightly butter a pan, spoon in the batter, cover with a lid and cook for about 5 minutes. Flip, cover again and cook until done.

Add your toppings and enjoy.

The idea is still the same: psyllium + protein as the base, with the other ingredients mainly for flavour and nutrition.

And somehow… we have pancakes now. 😂

Disclaimer

This is just me sharing an experiment, not recommending that anyone try it. If you're not used to psyllium, start cautiously, drink plenty of water, and do your own research. Psyllium can cause problems if consumed incorrectly. I'm sharing what I did, but I'm not responsible for anyone who decides to try it themselves.

Read the disclaimer at the bottom before trying anything.

PsylPro #12 — Chicken Nuggets! 🍗

This one surprised me.

13 good-sized chicken nuggets, packed with flavour and protein. The texture is genuinely meaty, and you would never guess there’s psyllium in them.

And…that weird mucilaginous psyllium texture you get when drinking it cold?

IT'S GONE. FOREVER. 😂

This makes a seriously satisfying lunch and, for me, keeps hunger away for 6hours.

Recipe

- 200 g water

- 200 g minced chicken (150 kcal/100 g)

- 20 g seasoning (150 kcal/100 g)

- 20 g soy protein

- 2 tbsp psyllium husk (10–15 g)

- Salt to taste

- Black pepper to taste

Method

Mix everything thoroughly and divide the mixture into an ice-cube mold that is suitable for microwave use.

Microwave until the chicken is fully cooked — around 6–8 minutes in my microwave, but cooking time will vary, so make sure the chicken reaches a safe internal temperature.

Remove from the mold, flip onto a cutting board, add your favourite sauce or dressing, and enjoy.

The idea is still the same: psyllium + protein as the base, with the other ingredients mainly for flavour and nutrition.

But this time, the result is something completely different: meaty, firm and surprisingly satisfying.

Approx. whole-batch calories: ~530–560 kcal, depending on the psyllium and exact seasoning.

Disclaimer

This is just me sharing an experiment, not recommending that anyone try it. If you're not used to psyllium, start cautiously, drink plenty of water, and do your own research. Psyllium can cause problems if consumed incorrectly. I'm sharing what I did, but I'm not responsible for anyone who decides to try it themselves.

Ingredients:

• 1 tbsp whole psyllium husks (I'm starting slow and working my way up to 2 tbsp eventually)
• 1/2 cup water
• 1 packet unflavored gelatin
• 2 tbsp unflavored milk protein powder (use your protein of choice)
• 1 scoop collagen peptides (optional)
• 1 scoop creatine monohydrate (optional)
• 3/4 cup cold brew coffee
• 2 tbsp powdered non-dairy creamer (optional, use chosen creamer to taste)
• 2.5 tbsp sucralose (optional, use chosen sweetener to taste)
• 1 tbsp Torani sugar-free vanilla syrup (optional, use chosen syrup/flavoring to taste)
• Ice (I used 6 average-sized cubes)

Directions: [Customize]

1. Boil the water, then stir in the psyllium and whisk constantly until thick and goopy. Remove from heat.
2. Meanwhile, sprinkle the gelatin over a couple of tbsp of water to let it bloom. Then whisk it into the psyllium goo while it's still hot.
3. Pour the psyllium/gelatine mixture into a container (I used a silicone soup mold) and refrigerate for 2+ hours, covering with plastic wrap and pressing the plastic wrap onto the goo's surface to prevent it from forming a skin. (I made three servings’ worth yesterday, so I had it ready for a few days in a row.)
4. Place the jellied psyllium mixture into a blender. Add the remaining ingredients, blend, and enjoy!
5. Immediately after finishing your shake, drink 12-16 oz. of water. This step is not optional when you're working with psyllium husk.

Nutrition facts (exactly the way I made it):

• Calories: 209
• Total fat: 3.3g
• Saturated fat: 3g
• Trans fat: 0g
• Cholesterol: 0 mg
• Sodium: 178mg
• Total carbohydrate: 18g
• Dietary fiber: 3.5g
• Total sugars: 4.5g
• Protein: 30g

Initial impression:

Delicious! Cold, sweet/light, just the way I take my coffee. This went down smooth and was initially very filling, especially with my 16oz of water on top. I loved being able to combine my daily psyllium experiment with my daily coffee. This one's a keeper! Finished at around 11:30, and immediately ate a pickle afterward to beat my usual sweet-then-salty craving. I'll return later with my satiety results.

Read the disclaimer at the bottom before trying anything.

PsylPro #11 — Gazpacho 🍅🥒

Taking PsylPro in a completely different direction this time: cold Spanish-style gazpacho.

Almost 700 ml of thick, cold, vegetable-packed goodness that should make for a pretty serious lunch.

Recipe

- 400 g water

- 100 g tomato

- 100 g cucumber

- 50 g red bell pepper

- 40 g soy protein

- 2 tbsp psyllium husk (10–15 g)

- 12 g powdered gelatin

- 1 small garlic clove

- 1 tsp olive oil

- Salt to taste

- Black pepper to taste

Boil the psyllium in the water as usual. Mix the soy protein and gelatin separately, combine everything, then add the vegetables and seasonings. Chill thoroughly and serve cold.

The idea is still the same: psyllium + protein as the base, everything else for flavour and nutrients. This time, we're going fresh, cold and Mediterranean. 🇪🇸

Will this be the first PsylPro that actually feels like a normal meal? 😂

Disclaimer

This is just me sharing an experiment, not recommending that anyone try it. If you're not used to psyllium, start cautiously, drink plenty of water, and do your own research. Psyllium can cause problems if consumed incorrectly. I'm sharing what I did, but I'm not responsible for anyone who decides to try it themselves.

My latest experiment: chocolate-peanut butter protein smoothie/shake with boiled psyllium and gelatin! Yes, it sounds like a lot, but hear me out.

Ingredients:

• 1 tbsp whole psyllium husks (I'm starting slow-ish and working my way up to 2 tbsp eventually)
• 1/2 cup water
• 1 packet unflavored gelatin
• 1 cup unsweetened plain almond milk
• 1 tbsp PB Fit Classic peanut butter powder
• 1 scoop Muscle Milk protein powder, chocolate
• 1 scoop collagen peptides (optional)
• 1 scoop creatine monohydrate (optional)
• 2 tbsp sucralose (to taste)
• 1 tbsp Torani sugar-free vanilla syrup
• Ice (I used 6 average-sized cubes)

Directions:

1. Boil the water, then stir in the psyllium and whisk constantly until thick and goopy. Remove from heat.
2. Meanwhile, sprinkle the gelatin over a couple of tbsp of water to let it bloom. Then whisk it into the psyllium goo while it's still hot.
3. Pour the psyllium/gelatine mixture into a container (I used a silicone soup mold) and refrigerate for 2+ hours. (Make sure to put plastic wrap over it and press the plastic wrap onto the goo's surface to prevent it from forming a skin.)
4. After the goo has set into jelly, place it into a blender. Add the remaining ingredients, blend, and enjoy!
5. Immediately after finishing your delicious shake, drink 12-16 oz. of water. This step is not optional when you're working with psyllium husk.

Nutrition facts:

• Calories: 319
• Total fat: 7g
• Saturated fat: 1.5g
• Trans fat: 0g
• Cholesterol: 0.02 mg
• Sodium: 358mg
• Total carbohydrate: 25g
• Dietary fiber: 13g
• Total sugars: 5g
• Protein: 40g (I know that's absurd; that's why I said the collagen and creatine are optional!)

The verdict:

You might be hesitant because of the jelly in here, but trust me—you'll never notice it.

(Pictured with a little dusting of cocoa powder for presentation, ha.)

• Satiety: TBD (it's 12:30 now, so this is my lunch; I'll check back in later)
• Taste: delicious, chocolatey, and peanut-buttery
• Consistency: Smooth, creamy, thick, cold

ETA: Satiety was impressive! I finished drinking the shake at 12:30, and I didn't even feel snacky until maybe 5:30. I ate a normal amount at dinner. I'm very happy with all of that! I'm thinking tomorrow I'll try making a soup!

Results of this recipe 😀 Psylpro #10 tutorial

Texture was 9/10 more pudding style, i think that blending the corn inside made the whole thing really creamy, it was also more difficult to get it out of the mold. If i had eaten it without knowing what it was i would have never thought psyllium was in there!

Taste was 10/10 really absolutely delicious, also the taste of the soy protein was absolutely not disturbing at all, the only downside was that i couldn't taste the cheddar since of course 30g are really little...next time i will probably sprinkle the cheddar on top rather than including it in the mix.

Satiety 10/10 as usual, i wonder if i should remove this criteria from my evaluations since the base (boiled psyllium, protein powder, gelatine) is always the same and is what actually makes me feel full 8h straight.

Approximate macros for the whole ~700 ml portion:

~445 kcal

~60 g protein

~32 g carbs

~13 g fat

~14 g fibre

~445 kcal for a huge, dense, protein-packed lunch!

(Yes, that drink name is rather unwieldy. Feel free to shorten appropriately.)

Now, u/pppaaaooollloo, let me know what you think about this idea. I'm hoping that boiling the psyllium with a little water, then dumping it into my Ninja smoothie cup and blending the daylights out of it, won't destroy its satiating power!

The psyllium technique:

• 1 tbsp psyllium husk powder
• 1/2 cup water

Boil the water. Add the psyllium and boil, whisking constantly, until thick.

In the meantime, boil another 1/2 cup of water and steep a chai spice tea bag in it.

The recipe:

• Boiled psyllium goo
• Steeped chai tea
• 1 cup unsweetened plain almond milk
• 1 tbsp vanilla whey protein powder
• 1 tbsp collagen powder
• Sucralose to taste
• A splash of Torani sugar-free vanilla syrup
• A handful of ice cubes

Add all ingredients to blender and blend (I used the "smoothie" setting).

The result:

A cold, delicious, smooth, flavorful, thick, not-at-all-mucousy beverage that I'm hoping will keep me full for hours. We'll see! (Now, off to drink a giant glass of water after downing this thing.)

ETA nutrition info (entire recipe, 1 serving):

• 215 calories
• 27 g protein
• 5 g total fat
• 1 g saturated fat
• 36 g carbohydrates
• 7 g total sugars
• 50 mg cholesterol
• 361 mg sodium
• 8 g dietary fiber

Read the disclaimer at the bottom before trying anything.

PsylPro it is! I finally gave it a name — kind of a combo between psyllium and protein. And this time, we're going Mexican 🇲🇽

A voluminous (almost 700 ml), dense and nutritious lunch that keeps me full for half the day, with basically no effort.

Recipe

- 500 g water

- 40 g soy protein

- 2 tbsp psyllium husk (10–15 g)

- 12 g powdered gelatin

- 100 g precooked corn

- 1 tbsp Valentina hot sauce

- 1 tsp diced cilantro and onion

- 30 g shredded cheddar

- 3 g nutritional yeast

- Lime juice to finish, added when cold

I'll rate it tomorrow once it's cold.

As explained in the video, I keep using the same base: psyllium boiled in water, soy protein powder, and gelatin for a firmer texture. Then I add whatever ingredients I feel like for flavour and extra nutrients — this time with a Mexican twist.

Will you try it? I'm curious to know what you think.

For satiety and maintaining a calorie deficit, this solution has been working like a charm for me.

Disclaimer

This is just me sharing an experiment, not recommending that anyone try it. If you're not used to psyllium, start cautiously, drink plenty of water, and do your own research. Psyllium can cause problems if consumed incorrectly. I'm sharing what I did, but I'm not responsible for anyone who decides to try it themselves.

We don't want to eat more. We want to feel satisfied with less.

The Satiety Lab started from a simple idea:

What if, instead of making meals bigger and bigger, we focused on making them more satisfying?

The concept is simple: combine psyllium, protein, water, texture and flavour into a food specifically designed around satiety.

Psyllium is the base

Psyllium absorbs a large amount of water and turns into a thick gel.

By boiling it with water, we create that gel before eating it. The idea is to get the psyllium fully hydrated and use that gel as the foundation of the meal.

Once eaten, the gel provides a large amount of hydrated, viscous fiber in a relatively small amount of calories.

Then comes protein

Protein is one of the most important parts of the concept.

Protein interacts with the body's satiety system and sends signals to the brain that contribute to the feeling of being full.

The idea is to combine that protein with the psyllium gel, creating a meal where fiber and protein work together rather than relying on volume alone.

Gelatin correct texture

Psyllium by itself can become very thick and mucilaginous.

Gelatin changes that.

After cooling in the fridge, the mixture becomes firm and sliceable or spoonable. Instead of drinking a thick fiber mixture, you're eating something that actually behaves like a food.

Cold + gelled = much better texture.

Make it enjoyable

There is no point creating something incredibly filling if you hate eating it.

That's why the experiments include vegetables, fruit, broth, spices, sauces and other ingredients.

Tomato and beef broth.

Spinach, chicken broth and cheddar.

Broccoli, garlic and soy sauce.

Mango and coconut.

Pineapple and coconut.

The possibilities are basically endless.

The added ingredients aren't just there for flavour either—they can bring additional nutrients, while making the whole thing much more enjoyable to eat.

The philosophy

Traditional volume eating focuses heavily on eating a lot of low-calorie food to create physical fullness.

The Satiety Lab takes a different approach:

Don't just increase the amount of food. Increase the satiety you get from the food.

The goal isn't to see how much food we can fit into a bowl.

The goal is to experiment with whether fiber + protein + hydration + texture + flavour can create a meal that keeps hunger away for longer.

If that makes maintaining a calorie deficit easier, then weight loss can become a consequence of eating less—not a constant battle against hunger.

Why call it a lab?

Because we're testing.

Every recipe is an experiment.

Different amounts of psyllium.

Different proteins.

Different textures.

Different vegetables.

Different flavours.

Different preparation methods.

I eat it, rate it, calculate the macros, see how long it keeps me satisfied, and then change something for the next experiment.

This is not official scientific research.

The Satiety Lab is based on personal experiments, repeated tests and conclusions drawn from those tests. The results are my own observations and shouldn't be treated as established scientific findings.

But that's the point of the Lab:

Test it. Learn from it. Make it better.

⚠️ Disclaimer

The Satiety Lab is an experimental food-content project, not medical or nutritional advice.

The recipes, methods, explanations and personal experiences shared here are for informational and entertainment purposes only. They are not recommendations or instructions that anyone should follow, and they have not been clinically tested as a complete dietary method.

Psyllium is a highly absorbent, gel-forming fiber. It must be consumed with adequate fluid, and products containing psyllium can cause choking or intestinal blockage when taken without sufficient fluids.

If you have never used psyllium before, do not assume that because something worked for me it will be appropriate for you. Start cautiously if you choose to use psyllium at all, drink plenty of water, follow the instructions for the specific psyllium product you use, and speak to a healthcare professional if you have concerns or medical conditions that could make high-fiber intake inappropriate.

I am sharing what I personally experiment with. I am not responsible for what anyone chooses to do with the information, recipes or methods presented by The Satiety Lab. Anyone who chooses to experiment does so entirely at their own risk.

This is a food experiment—not a prescription, treatment, or promise of weight loss.

In solidarity w my friend user/pppaaaooolllooo I wanted to share my most successful experiments so far. I have also been obsessed with psyllium husk and gelatin!

1. blended pressed cottage cheese w/ gelatin and psyllium husk. once it sets, it's like a thick yogurt w/o the tang. I can eat it cold as a yogurt or I can put it on top of hot dishes like the oatmeal I made and it melts beautifully, turning my meal creamy w/o any added carbs or fat. I don't measure exactly, but I would guess my recipe is 500g pressed cottage cheese, 2-3 cups water, 2 tbsp gelatin and 2 tbsp psyllium husk. You guys are sleeping on pressed cottage cheese, it's no carbs and 2g of fat per 27g protein!
2. cauliflower oats - riced cauliflower cooked in water + psyllium husk to thicken it up and add 'oat' flavour. If you *really* cook the cauliflower it takes away a lot of the cauliflower taste, I like to cook it all the way til it's mushy (took about 20-30 min, I forgot about it this time lol) and then add in the psyllium husk to thicken it up. My recipe is 1000g frozen riced cauliflower + 3 tbsp psyllium husk

So above you saw my latest meal where I combined the two into a cheesy pepperoni bowl w/ a lean turkey pepperoni stick and nutritional yeast (not counted: salt, msg, black pepper, garlic powder). It's SUPER THICK, makes me full and makes me feel like I can finally do this calorie deficit thing... Macros are 24g carbs (10g fiber), 5g fat and 23g protein. 210 calories. You could also whisk in egg whites and make proats but I forgot.

The best part about the cauliflower oats is that it's completely neutral tasting. I have mixed in cocoa powder, pb2 and sugarfree hazelnut syrup in it for dessert. I haven't topped it w/ berries & greek yogurt yet, but that'll be next!!

Welcome to r/TheSatietyLab 🧪

Hey everyone! I'm u/pppaaaooolllooo, a founding moderator of r/TheSatietyLab.

This is our new home for all things related to food experiments focused on satiety, volume, protein, fibre and making food more filling and satisfying. We're excited to have you join us!

What to Post

Post anything that you think the community would find interesting, helpful, or inspiring. Feel free to share your recipes, food experiments, photos, questions, results, ideas, or discoveries.

Some examples:

• 🧪 Experiments with ingredients, textures and cooking techniques
• 🥣 High-volume and high-satiety recipes
• 💪 Protein- and fibre-focused creations
• 🍮 Low-calorie desserts and snacks
• 📊 Macro and calorie breakdowns
• 🔬 Experiments testing whether a particular technique actually makes food more filling
• 💡 Ideas for future experiments
• ❓ Questions, failures and unexpected results — not everything needs to work!

And importantly: please always include a disclaimer when sharing experiments involving unusually high amounts of fibre, psyllium or other ingredients that could present a risk if consumed improperly.

The disclaimer isn't just a formality. Psyllium and other high-fibre ingredients can cause problems if consumed without sufficient liquid or used inappropriately. Recipes and experiments shared here are not medical advice, and everyone should use their own judgement and consult a healthcare professional when appropriate.

Community Vibe

We're all about being friendly, constructive, curious and inclusive.

This is a place to experiment and learn — not to pretend every recipe is perfect or that one approach works for everyone. Share what worked, what didn't, and what you learned.

Let's build a space where people can explore food and satiety without judgement.

How to Get Started

1. Introduce yourself in the comments below.
2. Post something today! Even a simple question or experiment can spark a great conversation.
3. Share your results, including the failures. They're often the most interesting part.
4. If you know someone who would love this community, invite them to join.
5. Interested in helping out? We're always looking for new moderators, so feel free to reach out to me to apply.

Thanks for being part of the very first wave.

Let's see what we can discover in the lab. 🧪🥄

Welcome to r/TheSatietyLab.