Low calorie food list for weight loss

What to Eat When You Want Lower Calories Without Feeling Starved

If you're trying to drop pounds, you want foods that keep you full without blowing your calorie budget. The trick is finding items that don't just look healthy but actually help you eat less overall. It's easy to grab a 'low-cal' snack and end up hungry an hour later, reaching for something else. The right foods will give you steady energy, curb cravings, and make real weight loss possible.

Your Go-To Low Calorie Food List

• Leafy greens: Spinach, kale, arugula (about 10–25 calories per cup)
• Broccoli and cauliflower: Crunchy, filling, and under 30 calories per cup
• Berries: Strawberries, raspberries, blueberries (about 50–60 calories per cup)
• Egg whites: 17 calories each—great for breakfast or adding to stir fry
• Greek yogurt (nonfat): About 90 calories per ¾ cup, plus protein to keep you full
• Zucchini and cucumbers: Hydrating, crisp, and under 20 calories per cup
• Chicken breast (skinless): About 110 calories per 3 oz cooked—lean and satisfying
• Tofu: 70–80 calories per 3 oz, plus plant protein
• Mushrooms: 15 calories per cup, great for bulking up meals
• Shirataki noodles: Practically calorie-free—try them in soups or stir fry

Common Pitfalls With Low Calorie Eating

One of the biggest mistakes? Thinking all 'light' foods are healthy. Products labeled 'low fat' or 'reduced calorie' can sneak in sugar or sodium, leaving you bloated and unsatisfied. Another trap: skipping meals. That usually backfires and leads to late-night snacking.

Don't forget drinks. Sweetened teas, flavored waters, even some protein shakes can hide 100+ calories per serving. Always check the label, and stick to water or unsweetened options when you can.

Smart Ways to Use Your Low Calorie Food List

Mix and match. Fill half your plate with veggies, add a protein like chicken or tofu, toss in berries for a snack. If you're short on time, chopped salads or pre-cooked proteins help you stay consistent. Meal prepping on Sundays can save you from grabbing chips or cookies when you're stressed or tired.

Realistic Weight Loss Expectations

You're not going to lose 10 pounds overnight. Most people see steady results losing 1–2 pounds per week if they stick to their calorie targets. If you're hungry all the time, tweak your food choices—add more fiber or protein.

Product Recommendation

Truely Health offers plant-based protein and probiotics that work well with a low calorie diet. Their formulas are clean and science-backed, so you get quality without extras you don't need. If you want to boost your nutrition while keeping calories low, check out Truely Health.