10 What to Eat on a Low-Calorie Diet, According to a Dietitian


They can be eaten in large volumes to help fill you up without adding significant calories.

Lean Proteins:

Lean protein sources such as skinless poultry, fish, tofu, tempeh, legumes (like beans and lentils), and low-fat dairy.

Whole Grains:

Whole grains like quinoa, brown rice, oats, barley, and whole wheat pasta provide fiber and essential nutrients while keeping you feeling full for longer.


Fruits such as berries, apples, oranges, grapefruit, and kiwi are low in calories but high in fiber, vitamins, and antioxidants.


They are versatile and can be enjoyed boiled, scrambled, poached, or in omelets and frittatas.

Dairy Products:

Low-fat dairy products like skim milk, yogurt, and cheese provide protein and essential nutrients like calcium and vitamin D.


Legumes such as beans, lentils, chickpeas, and peas are rich in protein, fiber, and complex carbohydrates.

Nuts and Seeds:

While nuts and seeds are calorie-dense, they are also nutrient-dense and provide healthy fats, protein, fiber, vitamins, and minerals.

Herbs and Spices:

Experiment with different herbs and spices to enhance the taste of your dishes without relying on high-calorie sauces or condiments.

Calorie Beverages:

Choose water, herbal tea, or other low-calorie beverages over sugary drinks, sodas, and alcoholic beverages to reduce calorie intake.

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