Filling low calorie foods

If you are looking for weight loss while still feeling fulfilled consider these low calorie high protein high fiber foods that allow you to reach your goals.

  1. Cauliflower:

 Cauliflower is a dietary superfood filled with vitamins, minerals. Cauliflower is a popular alternative to rice. If you are looking to avoid carbohydrates eating cauliflower as a replacement for starchy foods like rice is an excellent way to reduce calories while increasing fiber intake.

Per serving:

  • Calories: 27 kcal,
  • Fat: 0.3 g
  • Carbs: 5.3 g
  • Fiber: 2.1 g
  • Protein: 2.1 g

2. Eggs:

Eggs are super nutrient-dense, as they are low in calories but rich in Protein , fatty acids as well as essential choline. Whole eggs are among the most nutritious foods on the planet, containing a little bit of almost every nutrient you need. Omega-3 enriched and/or pastured eggs contain more of certain nutrients.

Per serving:

  • Calories: 78 kcal,
  • Fat: 5 g
  • Carbs: 0.6 g
  • Fiber: 0 g
  • Protein: 6 g

3. Greek yogurt:

Beside its delicious taste Greek yogurt is a great source of protein. Studies shows that it helps in reducing hunger and increase feeling of fullness. You can enjoy it on its own or with your favourite fruit. It’s a great snack option that won’t break your calorie budget.

Per serving:

  • Calories: 146 kcal,
  • Fat:3.8 g
  • Carbs: 7.9 g
  • Fiber: 0 g
  • Protein:20 g


Kale is loaded with fiber, antioxidants, calcium, vitamins C and K, iron, and a wide range of other nutrients that can help prevent various health problems and a gut friendly option.

Per serving:

  • Calories: 7.2 kcal,
  • Fat:0.3 g
  • Carbs:0.9 g
  • Fiber: 0.8 g
  • Protein:0.6 g

5. Beans:

                 Beans are great source of protein, fiber, iron and vitamins that offers many health benefits and also helps in reducing cravings. Beans are good for heart, gut, and liver health.

Per serving:

  • Calories: 109 kcal,
  • Fat:0.4 g
  • Carbs:20 g
  • Fiber: 8.3 g
  • Protein:8 g

6. Spinach

Spinach is a nutritious leafy green vegetable that may benefit skin, hair, and bone health. It is rich in multiple vitamins and minerals. It has a low glycemic index (GI), thus it does not cause a spike in your blood sugar levels. It is also an excellent source of fibre and low in calories.

Per serving:

  • Calories: 20.4 kcal,
  • Fat:0 g
  • Carbs:3.6 g
  • Fiber: 3 g
  • Protein:2.9 g

7. Watermelon

watermelon reduce blood pressure and improve circulation to support heart health. Watermelon also helps reduce muscle soreness, manage weight, aid digestion, and protect your skin. Eating the fruit may also protect against chronic diseases. watermelon offers a ton of vitamin C, lycopene (an antioxidant), and water, which can help with fullness.

Per serving:

  • Calories: 46 kcal,
  • Fat:0.2 g
  • Carbs:11.5 g
  • Fiber: 0.6 g
  • Protein:0.9 g

8. Oatmeal:

Oatmeal’s high fiber content and prebiotic qualities may benefit your body in more ways than one. Making oatmeal a regular part of your menu can potentially lower your disease risk, help your gut health thrive, make bowel movements easier and keep you feeling fuller for longer

Per serving:

  • Calories: 140 kcal,
  • Fat:28 g
  • Carbs:11.5 g
  • Fiber: 4 g
  • Protein:9 g

9. KIWI: 

kiwis are full of micronutrients such as copper, potassium, vitamin C, and folate. Copper helps support connective tissue and healthy collagen production. Potassium plays a crucial role in the fluid balance of cells and is also important for blood pressure regulation.

Per serving:

  • Calories: 42 kcal,
  • Fat:0.5 g
  • Carbs:10.1 g
  • Fiber: 2.1 g
  • Protein:0.8g

10. Soup

Soup can be filling, low calorie, nutrient-dense, and supportive of your immune system and weight loss journey. Maximize the benefits by avoiding soups that are full of salt, sugar, or cream. Look for soups brimming with vegetables and sources of filling protein and healthy fat instead.

Per serving:

  • Calories: 55kcal,
  • Fat:0.76 g
  • Carbs:12.14 g
  • Fiber: 0.51 g
  • Protein:2.2g

Adding these low calorie foods to your daily diet will complement your overall health. But it does not mean you should consume only these foods and nothing else! Health improves best when you eat a well balanced meals. Which contains all the nutrients your body requires.

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