Diets often fail because they leave people feeling deprived and longing for more food. With this in mind, it is important to make hearty, yet healthy meals that fill you up and not out. You want a nutritional meal that isn't loaded with empty calories.

There are many ingredients that provide a sense of satiety when you eat them. Beans, lean meats and fish are among some of these staples. A small handful of nuts such as pecans, walnuts or almonds added to a banana in the morning with a refreshing glass of milk or water will start your day in a good way. They also make for a good morning snack too.

But one of the best ways to get yourself going in the morning is to make an egg-based dish that is delicious, nutrition-packed and filling. Although eggs are higher in cholesterol, they aren't a bad option, especially if they're organic eggs or locally grown by a farmer who lets the hens run cage free.

So why not start your morning off with an omelet that's exactly what the nutritionist would order?

Artichoke Omelet
Artichoke hearts - fresh, marinated, frozen or canned
1 whole egg and two egg whites
1 1/2 teaspoons of fresh thyme or less if dried
Salt and pepper to taste

Cut up the artichoke hearts and fry in a tablespoon of olive oil for one to two minutes. Whisk up the eggs and add the salt, pepper and thyme. Whisk again. Pour the eggs into an omelet pan that has another tablespoon of heated olive oil. Add the artichokes on one side of the egg mixture and flip over the other side over it. Cook omelet on one side, flip and cook on the other side. The eggs may appear greenish, but think of it as a delicious take on green eggs without the ham.

Zucchini Cakes

Mix all ingredients into large bowl and then divide into four equal portions. In the meantime, heat the oil in a pan on medium heat. Drop the portions onto the pan and press down with a spatula. Cook until brown on each side and heated through.

Serve either recipe with a tall glass of water and a piece of fruit for breakfast. It is not only filling and tasty, but nutritious too as well.

Caribbean Chicken Salsa Salad

CARIBBEAN SALSA

Mix together and let sit in the refrigerator for an hour to cool and let the flavors meld together. Make the green chicken salad. Serve with a half of cup or more of the salsa on top. Add a half a cup of a complex carbohydrate as a small side and you have a complete meal for lunch or dinner. Makes 2 servings.

The trick to making healthy, filling meals is using a variety of fresh, low-calorie foods that are high in fiber and nutrition. The meals above are not only satisfying and filling, but are delicious and nutritious too.