Vegetables are low in calories and high in fiber, providing volume without a significant calorie load. Examples include broccoli, cauliflower, spinach, kale, and peppers.
Berries such as strawberries, blueberries, raspberries, and blackberries are rich in fiber and antioxidants. They are low in calories and can add sweetness to your meals.
Air-popped popcorn is a whole grain that is high in fiber. It provides a satisfying crunch and can be a low-calorie snack when prepared without excessive butter or oil.
Greek yogurt is a protein-rich and creamy option that can be filling. Choose plain, non-fat Greek yogurt to keep the calorie content lower and add your own toppings, such as fresh fruit.
Eggs are a good source of protein and healthy fats. They can help keep you feeling full and satisfied, making them a great option for breakfast or as a snack.
Broth-based soups with plenty of vegetables can be low in calories while providing volume and nutrients. Choose soups with lean proteins and lots of veggies.
Cottage cheese is a protein-rich dairy option that can be filling. Choose low-fat or fat-free varieties to keep the calorie content down.
Beans, lentils, and chickpeas are high in fiber and protein, making them excellent choices for a filling and nutritious meal. They can be added to salads, soups, or stews.