Low-Calorie Foods That Fill You Up: 10 Nutritious Options & 5 Recipes

Introduction

Eating a healthy diet is essential for good health and maintaining a healthy weight. Low-calorie foods are an important part of any healthy eating plan. Low-calorie foods are those that provide fewer than 40 calories per serving, and they include fruits, vegetables, whole grains, lean proteins, nuts and seeds, and legumes. Eating these foods can help you feel full while still keeping your calorie intake in check.

10 Low-Calorie Foods That Will Fill You Up

If you’re looking for low-calorie foods that will fill you up, here are some great options to choose from:

Fruits

Fruits are naturally low in calories and high in fiber and water content, making them very filling. Some great options include apples, oranges, grapes, strawberries, and pears. All of these fruits contain fewer than 100 calories per serving.

Vegetables

Most vegetables are incredibly low in calories and high in fiber, which helps keep you feeling full. Vegetables like spinach, kale, broccoli, cauliflower, bell peppers, and tomatoes all contain fewer than 50 calories per serving.

Whole Grains

Whole grains such as oats, quinoa, brown rice, and barley are packed with fiber and protein, both of which help keep you full. A one-cup serving of cooked oats contains just 150 calories, while a one-cup serving of cooked quinoa contains 220 calories.

Lean Proteins

Including lean proteins in your diet is a great way to stay full and get the nutrients you need. Lean proteins such as chicken, turkey, fish, tofu, and eggs all contain fewer than 100 calories per serving.

Nuts and Seeds

Nuts and seeds are nutrient-dense and packed with healthy fats and protein. They are also very filling. Just be sure to watch your portion sizes, as nuts and seeds can be high in calories. A one-ounce serving of almonds or walnuts contains 160-180 calories.

Legumes

Legumes such as beans, lentils, and peas are high in fiber and protein, which makes them very filling. A one-cup serving of cooked black beans contains just 114 calories.

7 Snacks Under 100 Calories That Keep You Full

Snacking is an important part of any eating plan, but it’s important to choose snacks that are low in calories. Here are some great options:

Popcorn

Air-popped popcorn is low in calories and high in fiber, making it a great snack option. A one-cup serving of air-popped popcorn contains only 31 calories.

Frozen Yogurt

Frozen yogurt can be a healthier alternative to ice cream. Just be sure to choose one that is low in sugar and fat. A one-cup serving of low-fat frozen yogurt contains around 80 calories.

Fruit Smoothie

Smoothies are a great way to get your daily dose of fruit. Try blending together some frozen berries, banana, and almond milk for a refreshing snack. A one-cup serving of this smoothie contains about 90 calories.

Hummus

Hummus is a delicious dip made from chickpeas, tahini, olive oil, lemon juice, and garlic. It’s high in protein and fiber, and a two-tablespoon serving contains just 50 calories.

Cheese and Crackers

Cheese and crackers make a great snack. Choose low-fat cheese and whole grain crackers for an even healthier option. Two slices of low-fat cheese and eight whole grain crackers contain about 95 calories.

Dark Chocolate

Dark chocolate is a great source of antioxidants and can actually be good for you in moderation. Just be sure to stick to one ounce or less, as it can be high in calories. One ounce of dark chocolate contains about 160 calories.

Edamame

Edamame is a great snack that is high in protein and fiber. A one-cup serving of edamame contains just 120 calories.

5 Healthy Recipes for Weight Loss and Satisfying Hunger

Eating healthy doesn’t have to be boring! Here are five recipes that are low in calories, yet still satisfying:

Mediterranean Quinoa Salad

This Mediterranean-inspired quinoa salad is filled with fresh vegetables and feta cheese. It’s a great source of protein and fiber, and a one-cup serving contains about 250 calories.

Roasted Brussels Sprouts

Brussels sprouts are a great vegetable to include in your diet. Roasting them with olive oil and garlic makes them even more delicious. A one-cup serving of roasted Brussels sprouts contains just 110 calories.

Slow Cooker Chicken Soup

This slow cooker chicken soup is easy to make and loaded with vegetables. It’s a great way to get your daily dose of vegetables and protein. A one-cup serving of this soup contains just 140 calories.

Garlic Shrimp with Spinach

Shrimp is a great source of lean protein and is very low in calories. This garlic shrimp with spinach dish is a great way to get your daily dose of veggies and protein. A one-cup serving contains just 160 calories.

Baked Sweet Potato Fries

Sweet potatoes are a great source of vitamins and minerals and make a great side dish. Baking them instead of frying them reduces the calories. A one-cup serving of baked sweet potato fries contains just 170 calories.

6 Filling Breakfasts That Are Low in Calories

Breakfast is the most important meal of the day, so it’s important to start off with a healthy and filling breakfast. Here are some great low-calorie breakfast options:

Overnight Oats

Overnight oats are a great way to start your day. Soak oats overnight in almond milk and top with fresh fruit for a delicious and nutritious breakfast. A one-cup serving of overnight oats contains just 230 calories.

Egg Muffins

Egg muffins are a great way to get your daily dose of protein. Add in some vegetables for extra flavor and nutrition. A one-muffin serving contains around 70 calories.

Greek Yogurt Parfait

Greek yogurt is a great source of protein and calcium. Layer it with fresh fruit and a sprinkle of granola for a healthy and filling breakfast. A one-cup serving of Greek yogurt parfait contains around 250 calories.

Avocado Toast

Avocado toast is a great way to start your day. Top it with a poached egg and some salt and pepper for extra flavor. A one-slice serving of avocado toast contains around 200 calories.

Berry Smoothie Bowl

Smoothie bowls are a great way to get your daily dose of fruit. Blend together frozen berries, banana, and almond milk and top with chia seeds for a nutritious and delicious breakfast. A one-cup serving of this smoothie bowl contains around 200 calories.

Peanut Butter Banana Toast

Peanut butter and banana make a great combination. Spread some peanut butter on whole grain toast and top with sliced banana for a delicious and filling breakfast. A one-slice serving of this toast contains around 300 calories.

4 High-Fiber Foods That Help You Feel Full Without Extra Calories

High-fiber foods can help you feel fuller for longer without adding extra calories. Here are some high-fiber foods to add to your diet:

Raspberries

Raspberries are a great source of fiber and antioxidants. A one-cup serving of raspberries contains just 64 calories and 8 grams of fiber.

Oatmeal

Oatmeal is a great source of fiber and is very filling. A one-cup serving of cooked oats contains just 150 calories and 4 grams of fiber.

Broccoli

Broccoli is a great source of fiber and vitamins. A one-cup serving of cooked broccoli contains just 55 calories and 4 grams of fiber.

Lentils

Lentils are a great source of protein and fiber. A one-cup serving of cooked lentils contains just 230 calories and 16 grams of fiber.

Conclusion

Eating low-calorie foods is an important part of any healthy eating plan. There are many low-calorie foods that can help you stay full and satisfied while still keeping your calorie intake in check. Fruits, vegetables, whole grains, lean proteins, nuts and seeds, and legumes are all great low-calorie options. You can also opt for low-calorie snacks such as popcorn, frozen yogurt, hummus, and dark chocolate. And don’t forget to include high-fiber foods like raspberries, oatmeal, broccoli, and lentils in your diet. With the right diet, you can reach your weight loss goals and still enjoy delicious and satisfying meals!