Leafy Greens: Foods like spinach, kale, Swiss chard, and arugula are low in calories and high in nutrients like vitamins, minerals, and antioxidants.
Lean Proteins: Including sources of lean protein such as chicken breast, turkey, fish, tofu, tempeh, beans, and lentils in your meals can help increase satiety and preserve muscle mass during weight loss.
Whole Grains: Whole grains like quinoa, brown rice, oats, barley, and whole wheat provide fiber, which helps keep you full and satisfied.
Fruits: Fruits like berries, apples, oranges, bananas, and kiwi are not only delicious but also packed with vitamins, minerals, and fiber.
Vegetables: In addition to leafy greens, include a variety of vegetables such as broccoli, cauliflower, bell peppers, carrots, zucchini, and tomatoes in your diet.
Nuts and Seeds: While high in calories, nuts and seeds like almonds, walnuts, chia seeds, and flaxseeds are rich in healthy fats, protein, and fiber.
Greek Yogurt: Greek yogurt is a good source of protein and calcium, which can support weight loss and bone health. Opt for plain, non-fat or low-fat Greek yogurt.
Eggs: Eggs are a nutrient-dense food that provides high-quality protein, vitamins, and minerals. They can be enjoyed in various ways, such as boiled.
Legumes: Beans, lentils, and chickpeas are excellent sources of plant-based protein, fiber, and complex carbohydrates.
Healthy Fats: Incorporate sources of healthy fats such as avocados, olive oil, nuts, seeds, and fatty fish like salmon and trout into your meals.