Weight management can feel overwhelming, especially when you’re unsure which foods support your goals. The good news is that you don’t need to starve yourself or follow extreme diets to see results. You can work towards a healthier weight while still enjoying delicious meals.
A well-balanced diet is essential for the success of any weight management journey. However, not all foods are created equal when it comes to helping you shed those extra kilos. Some foods are naturally more filling, nutrient-dense, and better at reducing cravings – making them extremely helpful for your wellness journey.
If you’re looking for a reliable low-calorie food list for weight loss, you’ve come to the right place. Here are 13 foods that are not only delicious but also packed with essential nutrients to support your body’s functions and keep you feeling full and satisfied throughout the day.
#1 - Berries
Berries are a great option for weight management because they have a high water content and the lowest glycaemic index of all fruits. In short, they are nature’s sweet treat without the guilt. Different berries, such as blackberries, blueberries, strawberries, and raspberries, have slightly different nutrient profiles but they are rich in fibre and antioxidants and low in calories.
One cup of mixed berries contains about 60 to 80 calories. Individually, these are their caloric count per cup:
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Blackberries - 65 calories
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Blueberries - 86 calories
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Raspberries - 78 calories
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Strawberries - 48 calories
They are a perfect snack option when you are craving something sweet but want to stay on track with your goals.
#2 - Eggs
Eggs are probably one of the most versatile foods you can include in your diet. Whole eggs provide key nutrients and can help you feel full longer. This is due to their high satiety index, thanks to their protein content.
Aside from high-quality protein, they are also rich in healthy fats, and many essential vitamins and minerals. One large egg contains approximately 74 calories. When you add a generous serving of veggies and a healthy source of fat such as avocado, plus a complex carb like a whole green toast, you can have a complete meal for only around 500 calories.
Just be mindful when frying your eggs in oil or butter, because this adds calories and fat.
#3 - Lean Meat
If you are a meat lover, secure lean cuts of meat to help with your weight loss journey. Lean meats are excellent sources of protein. Protein takes longer to digest than carbs or fats, so you remain full for longer.
Eating enough protein also helps prevent muscle loss during weight loss, and more muscle burns more calories at rest. When you prioritise lean meats, you benefit from essential nutrients like iron, zinc, and B vitamins, all of which are vital for energy and metabolism.
Good lean meat choices are:
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Chicken breast (remove the skin)
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Turkey breast
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White fish
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Lean cuts of beef
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Prawns
#4 - Watermelon
Watermelon is great for weight loss. It’s refreshing, low in calories (only 30 calories per 100 grams), and high in water content (meaning, you remain full for longer). It also contains arginine, an amino acid that may help burn fat.
You can enjoy it as a snack mid-afternoon, or you can blend it into a refreshing smoothie to quench your thirst during hot days.
#5 - Potatoes
Potatoes also rank high on the Satiety Index. Meaning, they are highly filling due to fibre and resistant starch. They are also low in calories — only when prepared healthily, like boiled, baked, or roasted. Cooling cooked potatoes boosts their resistant starch, so if you want to remain satiated longer, leave them for a while to cool down.
They also provide essential vitamins and minerals like potassium that support overall health during weight loss.
#6 - Fish
Fish is a fantastic choice for anyone following a low-calorie diet for weight loss. It’s packed with high-quality protein for fullness, healthy omega-3 fats that aid metabolism, and essential nutrients — all while being relatively low in calories compared to other protein sources.
Focus on high-protein, low-calorie fish like cod, tilapia, tuna, and halibut, and fatty fish like sardines, salmon, and mackerel. These are rich in metabolism-boosting omega-3s that help burn belly fat. Lean white fish and oily options provide various benefits for satiety and fat reduction.
Grill, bake, steam, or poach fish instead of frying. Aim for at least two fish meals per week.
#7 - Oats
Oatmeal is a nutritious breakfast option for good reason. It contains protein and fibre, which can help manage weight. That’s why they are an ideal choice for starting your day right. Research shows that oatmeal can increase fullness, curb hunger, and reduce calorie intake.
A bowl of steel-cut oats or rolled oats keeps you energised and satisfied until lunchtime. Enjoy them as traditional porridge, overnight oats, or blended into smoothies. And instead of sweetening your oatmeal with sugar, add fresh fruits.
#8 - Soup
Soup supports weight loss because it’s usually low in calorie count, yet satiating. It helps you eat less at subsequent meals, especially broth-based vegetable soups packed with nutrients, unlike calorie-dense creamy soups.
It’s a great way to get fibre, protein, and vitamins without the risk of overeating.
Avoid creamy or high-fat options, and consider making your own using organic vegetables for a healthier and tastier result. Here are the best soups to try:
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Chicken or vegetable broth with plenty of vegetables like carrots, spinach, and beans
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Add beans, lentils, chicken, or fish
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Or incorporate barley or quinoa for additional fibre
#9 - Cottage Cheese
Cottage cheese is underrated. It’s high in protein, especially casein, and low in calorie density. In short, it is a satiating, muscle-friendly food for a calorie deficit. Dairy calcium found in cottage cheese has also been linked to increased fat loss when partnered with a low-calorie diet.
Choose low-fat or non-fat versions. You can enjoy it as a snack, mixed into smoothies, or used as a topping for salads and whole-grain toast.
If you are conscious about your gut health, pair cottage cheese with probiotic supplements to support digestive wellness and overall metabolic function.
#10 - Popcorn
Are you surprised to see popcorn on this list? It is actually a wholesome, fibre-rich snack that is remarkably low in calories — only when prepared correctly. Air-popped popcorn contains only about 30 calories per cup, making it a satisfying option when cravings strike.
Skip the butter and excessive salt. Instead, opt for air-popped or lightly seasoned popcorn using herbs and spices. The crunch helps curb cravings while the fibre keeps you satiated. It’s a smart swap for less healthy snack options.
#11 - Legumes
Legumes, including lentils, chickpeas, black beans, and kidney beans, are nutritional powerhouses. They’re rich in fibre, protein, and various essential nutrients to help you feel full and satisfied for hours.
They can be incorporated into countless dishes such as soups, stews, curry dishes, and even fresh salads.
#12 - Greek Yoghurt
Greek yoghurt stands out from regular yoghurt due to its higher protein content — a great way to keep calorie intake in check.
Opt for plain, unsweetened Greek yoghurt to avoid hidden sugars, and add your own fresh fruits if you want it to be sweet. Enjoy it as a breakfast option, or as a satisfying snack. You can also use it as a cream in various recipes.
#13 - Chia Seeds
Don’t let their tiny size fool you. They are rich in fibre, protein, and omega-3 fatty acids. These seeds absorb water and expand in your stomach, helping you feel full for longer.
Just two tablespoons of chia seeds provide substantial fibre and protein with minimal calories. They can be easily incorporated into smoothies, yoghurt, oatmeal, or used to create delicious chia puddings. This makes them an effortless addition to your daily routine.
Start Your Journey with These Wholesome Foods
Incorporating some, if not all, of these foods into your meals and snacks is a big step forward in your weight management journey. Focus on making smarter choices every day, in terms of nourishment and lifestyle.
At Nature’s Glory, we believe in the power of natural, organic foods to support a healthier lifestyle. Many of these weight-friendly foods are available in our store. Explore our collection of organic products and discover how simple it can be to eat well as you work towards your wellness goals.