Leafy Greens: Vegetables like spinach, kale, and Swiss chard are low in calories and high in fiber, vitamins, and minerals. They add volume to meals without adding many calories.
Lean Proteins: Chicken breast, turkey, lean beef, and plant-based proteins like tofu and legumes can help build muscle and keep you feeling full longer.
Whole Eggs: Eggs are rich in protein and healthy fats. They are filling and can help control hunger levels throughout the day.
Nuts and Seeds: Almonds, walnuts, chia seeds, and flaxseeds provide healthy fats, protein, and fiber. Despite being calorie-dense.
Berries: Strawberries, blueberries, raspberries, and other berries are low in calories but high in fiber and antioxidants. They can satisfy sweet cravings without the added sugars.
Greek Yogurt: High in protein and probiotics, Greek yogurt can aid digestion and keep you full. Opt for plain, unsweetened varieties to avoid added sugars.
Avocados: While high in fat, avocados contain healthy monounsaturated fats that can help reduce hunger. They are also high in fiber and several important nutrients.
Whole Grains: Foods like oatmeal, brown rice, quinoa, and whole-wheat bread are high in fiber and nutrients. They provide long-lasting energy and help keep you feeling full.
Legumes: Beans, lentils, chickpeas, and other legumes are high in protein and fiber, which can help keep you satisfied and support digestive health.
Fish: Fatty fish like salmon, mackerel, and sardines are rich in omega-3 fatty acids, which have been shown to reduce inflammation and may help promote weight loss.