Leafy Greens and Non-Starchy Vegetables Vegetables like spinach, kale, broccoli, and bell peppers are low in calories but packed with vitamins, minerals, and fiber. They add volume to meals, keeping you full without adding extra calories.
Lean Proteins for Satiety Protein helps maintain muscle and keeps you feeling full longer. Opt for lean sources like chicken breast, turkey, tofu, fish, egg whites, and legumes to stay within your calorie goals.
Whole Grains for Sustained Energy Instead of refined carbs, choose fiber-rich whole grains like quinoa, brown rice, and oats. These options keep blood sugar stable and help prevent hunger cravings.
Fruits with High Water Content Low-calorie fruits like berries, watermelon, grapefruit, and apples provide natural sweetness while keeping you hydrated and satisfied. Their fiber content also aids digestion.
Low-Fat Dairy or Dairy Alternatives Greek yogurt, cottage cheese, and almond or soy milk offer protein and calcium without excess calories. Choose unsweetened varieties to avoid added sugars.
Healthy Fats in Moderation Fats are essential, but portion control is key. Avocados, nuts, seeds, and olive oil provide healthy fats that support brain function and overall health while keeping calories in check.