20+ Healthy Low Calorie Foods To Keep You Full For Weight Loss

Are you looking for some great low calorie foods to shed those extra pounds without feeling deprived?

By filling your plate with unprocessed, low calorie, nutrient-packed options, you can enjoy delicious meals while supporting your weight loss goals and avoiding those uncomfortable feelings of hunger and cravings.

Low calorie, filling foods are often high in water and fiber, which help you feel fuller for longer, preventing overeating.

In addition, they provide essential vitamins, minerals and antioxidants to support your overall health.

Read up on these healthy, low calorie foods for weight loss below and add them into your meal planning for the week for best results.

If you have insulin resistance (like me, due to PCOS) or type II diabetes, you will need to consider how these foods contribute to your blood sugar, so I’ve identified which of the foods listed below are higher on the glycemic index (e.g. will cause your insulin to rise quickly) so you can manage how much you eat of them.

Low Calorie Foods To Fill You Up!

Low Calorie Vegetables

• Broccoli: 31 calories/cup, rich in vitamins C and K, fiber and calcium.
• Cauliflower: 25 calories/cup, high in vitamin C, fiber and folate. Try cauliflower rice for a lower carb rice substitute!
• Spinach: 23 calories/cup, packed with vitamins A, C, and K, iron, and folate.
• Cucumber: 16 calories/cup, excellent source of hydration, vitamin K and fiber.
• Celery: 16 calories/stalk, rich in vitamin K and folate. Add a touch of peanut butter for a salty twist.
• Bell pepper: 19 calories/medium pepper, high in vitamin C and beta-carotene.
• Zucchini: 17 calories/cup, good source of vitamin C, potassium and manganese. 
• Mushrooms: 22 calories/cup, rich in B vitamins, selenium and potassium.
• Asparagus: 27 calories/cup, excellent source of vitamin K, folate and fiber.
• Brussels sprouts: 56 calories/cup, packed with vitamins C and K, fiber and folate.
• Bean Sprouts: 31 calories/cup, packed with vitamin C, folate and iron.
• Green Beans: 31 calories/cup, with vitamins A, C, K, potassium and fiber. These are great sauteed with some onion and soya sauce!
• Cabbage: 21 calories/cup with vitamins C, K, potassium and folate. I love shredding cabbage for a healthy coleslaw!

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Low Calorie Fruits

• Apple: 52 calories/medium, rich in fiber, vitamin C, and potassium. Sliced apples or pear with peanut butter make a great snack!
• Pear: 57 calories/medium, good source of fiber and vitamin C.
• Grapefruit: 42 calories/half, high in vitamin C and lycopene.
• Strawberries: 32 calories/cup, packed with vitamin C, fiber and antioxidants – add them into a delicious smoothie!
• Blueberries: 52 calories/cup, rich in antioxidants, vitamin C and fiber. Add a handful to your steel cut oats or Greek yogurt.
• Raspberries: 52 calories/cup, high in fiber, vitamin C and manganese.
• Watermelon: 30 calories/cup, excellent source of hydration, vitamin A, and lycopene. (high glycemic index – watch your portions!)

Note: Calorie counts and nutrient profiles can vary based on preparation methods. Additions like dips, dressing, condiments, butter or oils will up the calorie count; be mindful of what you add to these low calorie foods!

Low Calorie Proteins

• Egg whites: 17 calories/2 whites, packed with protein and B vitamins. 
• Greek yogurt (low-fat): 66 calories/1 cup, rich in protein, calcium and probiotics.
• Cottage cheese (low-fat): 71 calories/half cup, good source of protein and calcium. Add a spoon into your scrambled eggs for a protein boost!
• Chicken breast (skinless): 165 calories/3 ounces, lean protein source with low fat.
• Turkey: 4 ounces of turkey breast (skinless) will provide lean protein and 160 calories. Dark turkey meat or meat with the skin will have a higher calorie count.
• Fish: Low calorie fish options such as cod, halibut, haddock, flounder, sole, tilapia and tuna have anywhere 86-116 calories per 3.5 ounces based on the fish you pick.
• Tofu: 80 calories/half cup, plant-based protein with iron and calcium.

Remember: Serving sizes matter! It’s essential to be mindful of portion control to maximize the benefits of these low-calorie foods. 

Filling Whole Grains

• Quinoa: 113 calories/half cup, cooked, a complete protein with fiber and magnesium – sprinkle half a cup into your salad! (medium glycemic index – watch portion size)
• Brown rice: 113 calories/half cup, cooked, rich in fiber, magnesium and B vitamins. (medium glycemic index – don’t eat too much!)
• Steel Cut Oats: 150 calories/half cup, cooked, high in fiber, protein, and beta-glucan. Add some to your overnight oats for a filling, delicious breakfast!

Portion Size Matters: Read the label to determine how many calories you are eating based on your portion size. Larger portion sizes

mean more calories!

Tips for Incorporating Low Calorie Foods Into Meal Planning:

• Build a Base: Start your meals with a large portion of low-calorie vegetables or salad.
• Snack Smart: Prepare and cut fruits and vegetables for easy to grab snacks. 
• Hydrate: Drinking plenty of water can help control appetite and boost metabolism.
• Combine Flavors: Experiment with different herbs, spices, and low-calorie dressings to enhance taste. Always measure and be mindful of the calories in the condiments and dressings you add.

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By making low calorie foods a staple in your diet, you can create a sustainable approach to weight loss and overall well-being.

If you’re struggling with meal planning and portion control, it’s a good idea to consult with a healthcare professional or registered dietitian for personalized guidance.

Remember: While these foods are low in calories, they are not meant to be consumed exclusively.

A balanced diet includes a variety of food groups for optimal health and well-being.