Include sources of lean protein in your shopping list, such as chicken breast, turkey, fish, tofu, legumes, and low-fat dairy. Protein is essential for maintaining muscle mass and promoting a feeling of fullness.
Load up on a variety of colorful vegetables like leafy greens, bell peppers, broccoli, carrots, and tomatoes. These are rich in fiber, vitamins, and antioxidants, and they can help fill you up with fewer calories.
Choose whole grains over refined grains. Include items like brown rice, quinoa, oats, and whole wheat bread in your cart. Whole grains provide more fiber and nutrients, contributing to a feeling of satiety.
Opt for sources of healthy fats, such as avocados, nuts, seeds, and olive oil. These fats are important for overall health and can help keep you satisfied.
Include low-fat dairy options or dairy alternatives like almond or soy milk. These provide essential nutrients like calcium and vitamin D without excessive calories.
Select a variety of fresh fruits, such as berries, apples, oranges, and bananas. Fruits are naturally sweet and packed with vitamins and fiber.
Greek yogurt is a protein-rich dairy option that can serve as a snack or breakfast. Look for plain, unsweetened varieties and add your own fruit or a drizzle of honey for sweetness.
Enhance the flavor of your meals without adding extra calories by using herbs and spices. Experiment with options like garlic, ginger, cilantro, basil, and turmeric for added taste without the need for excessive salt or sugar.