Meals that hold you: two of protein, fibre and healthy fat
Updated 29 October 2026
Meals that hold you is a 14-day Ojafi plan for people who are hungry again an hour after eating. At every meal you include at least two of protein, fibre and healthy fat, and give up nothing. At the end you know whether fuller meals cut your snacking and cravings, from your own days.
What it asks
Two of protein, fibre and healthy fat at every meal. Eggs on wholemeal toast. Lentil soup with seeds on top. Salmon with rice and greens. Add to the plate, never take off it.
| Length | 14 days |
|---|---|
| Helps you check | Fullness, cravings |
| What you give up | Nothing |
How Ojafi checks it
After a meal the app asks, a little later, whether you are still full. Over two weeks that shows which of your meals actually carry you to the next one.
How Ojafi plans work
- Every plan has a length and says up front what you will know at the end.
- You log meals and how they sat, about a minute a day.
- At the end Ojafi tells you which of the plan’s claims held for you, and which did not.
- No plan takes a food away. Ojafi suggests what to add or when to eat, never what to cut.
Plans run in the Ojafi iPhone app, which is in review now. The food journal they build on works in your browser today.
Questions people also ask
- Is this a high protein diet?
- No. Protein is one of three options. A meal with fibre and healthy fat counts just as much.
One size fits nobody.
Ojafi starts from your tastes, your routine and how food sits with you. Free to start, no card needed.
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