15 Low Calorie, but Filling Food Ideas
Are you on a fat loss journey, but struggling with feeling unsatisfied with your meals? The key to successful weight reduction is being in a caloric deficit, but that doesn't necessarily mean eating less!
In this post, we curated a list of 15 low calorie food ideas that will not only help you stay within your caloric budget, but also keep you full throughout the day.
What Makes a Food Filling?
Several factors contribute to a food's ability to keep you feeling full and satisfied. The primary factors are the food's nutrient density, fiber content, and protein content.
Foods that are nutrient-dense, meaning they contain a high amount of nutrients per calorie, tend to be more filling. Nutrient-dense foods are typically whole foods, such as fruits, vegetables, whole grains, and lean proteins, that provide a wide range of vitamins, minerals, and other essential nutrients.
Another crucial element that affects a food's capacity to keep you feeling full is fiber. A form of carbohydrate known as fiber travels through the digestive tract mainly undigested and is not processed by the body. This indicates that fiber-rich foods digest more slowly and keep you feeling fuller for longer. Fruits, vegetables, whole grains, beans, and legumes are some foods high in fiber.
Finally, protein is another important factor that contributes to a food's ability to keep you feeling full. Protein helps to suppress the hunger hormone ghrelin, which signals the brain that it's time to eat. Foods that are high in protein include lean meats, fish, eggs, dairy products, and plant-based sources such as beans, nuts, and seeds.
In summary, you can increase satiety and decrease the likelihood of overeating by including foods high in these nutrients in your diet, making it simpler to lose fat and support overall health.
15 Filling Foods With Low Calories
Meals
1. Cauliflower Crust Pizza
Calories: 284 (per pizza)
Protein: 22g (per pizza)
Cauliflower pizza is a great choice because it's lower in calories and carbohydrates than traditional pizza crusts while still being delicious and satisfying. Plus, cauliflower is a nutrient-dense vegetable that adds vitamins, minerals, and antioxidants to your diet.
2. Turkey Stuffed Peppers
Calories: 280
Protein: 25g
Another delicious and healthy option is turkey-stuffed peppers. They contain nutrient-rich veggies, including bell peppers, onions, and tomatoes, and are cooked with lean ground turkey, a fantastic source of protein. This recipe is an excellent choice for individuals watching their weight or seeking a healthier substitute for conventional stuffed peppers because it is low in calories and carbohydrates. Additionally, turkey stuffed peppers are simple to prepare and can be tailored to your taste preferences with a range of seasonings and garnishes. In general, turkey stuffed peppers are a tasty and wholesome option for a filling meal.
3. Salmon Cakes
Calories: 350
Protein: 34g
Salmon Cakes are rich in protein, omega-3 fatty acids, and important vitamins and minerals, including selenium and vitamin D because they are made using canned or fresh salmon. These cakes are often healthier options for anyone trying to control their weight or keep a balanced diet because they have less fat and calories than conventional fried fish options. Salmon cakes are simple to create and can be tailored to your tastes using a range of herbs and spices. They can be offered as an appetizer, a main dish, or a sandwich. All things considered, salmon cakes are a tasty and wholesome choice for a filling dinner that promotes optimal health and wellness.
4. Air-Fried Chicken Tenders
Calories: 201 (per 3 tenders)
Protein: 24g (per 3 tenders)
Air fried chicken tenders are a great choice for anyone looking for a healthier alternative to traditional fried chicken. Using an air fryer to cook chicken tenders requires little to no oil, making them lower in calories and fat than their deep-fried counterparts. They are also crispy and delicious, with a satisfying texture that makes them a favorite among both kids and adults. They are a quick and easy meal option that is perfect for busy weeknights or as a game day snack. Try pairing with air fried french fries and dipping the tenders in buffalo sauce as a low-calorie condiment!
5. Low Carb Tacos
Calories: 248 (per 2 tacos)
Protein: 28g (per 2 tacos)
Instead of traditional tortillas, low carb tacos use lettuce leaves or low-carb tortillas as a wrap, which significantly reduces the carbohydrate content of the dish. The filling for these tacos typically includes protein-rich ingredients like seasoned ground beef or chicken, avocado, cheese, and salsa, which makes for a delicious and satisfying meal.
.png?format=2500w)
.png?content-type=image)
Snacks
6. Hummus and Veggies
Calories: 100
Protein: ~2g
Hummus is made from chickpeas, which are a good source of fiber and essential nutrients like folate and iron. Veggies, such as carrots, cucumbers, and bell peppers, are also rich in fiber, vitamins, and minerals, making them a nutritious choice for snacking.
7. Hard-boiled Eggs
Calories: 78 (per egg)
Protein: 6g (per egg)
Hard boiled eggs are a great choice for a healthy, convenient, and low calorie snack. They are packed with protein, healthy fats, and essential nutrients like vitamin D and choline, making them a nutritious and satisfying option for a quick snack or breakfast. Hard boiled eggs are also low in calories and carbohydrates, which makes them a great choice for those watching their weight or following a low-carb diet.
8. Berries
Calories: 65 (per cup)
Protein: ~1.4g (per cup)
Mixed berries are a great choice for a healthy and delicious snack or dessert. Berries, such as strawberries, blueberries, raspberries, and blackberries, are packed with fiber, antioxidants, and essential vitamins and minerals like vitamin C and potassium, making them a nutritious choice for maintaining optimal health and wellness. They also have very few calories and carbohydrates, making them a great option for those watching their weight or following a low-carb diet. Mixed berries can be easily incorporated into a variety of dishes, including smoothies, yogurt bowls, and salads, and can be enjoyed fresh or frozen.
9. Beef Jerky
Calories: 116
Protein: 9.4g
A tasty and time-saving snack that is high in protein and low in carbs is beef jerky. It is created from lean beef cuts that have been dried, seasoned, and packed with protein, vital amino acids, vitamins, and minerals including iron. In addition to being portable and shelf-stable, beef jerky is a fantastic choice for pre- or post-workout snacks, hiking excursions, and on-the-go munching.
10. Sorbet
Calories: 170
Protein: ~0.2g
Sorbet is a fantastic alternative for a cool and healthful dessert. Sorbet, as opposed to ice cream, is a naturally low-calorie and low-fat dessert alternative because it is prepared from fruit and water. Additionally, it is a fantastic option for vegans and lactose intolerant people. Fruits that are rich in antioxidants, fiber, and important vitamins and minerals, such berries, melons, or citrus, are frequently used to make sorbet.
Proteins
11. Chicken Breast
Calories: 284 (per breast)
Protein: 54g (per breast)
A lean, protein-rich meat alternative is chicken breast, which is a wonderful choice. It is a great option for people watching their weight or trying to cut back on calories because it is low in fat and calories. In addition, chicken breast is a rich source of protein, B vitamins, and minerals like phosphorus and selenium that are necessary for good health and fitness. It is a fantastic choice for a quick and simple supper option because it is adaptable and can be served in a variety of ways, such as grilling, baking, or sautéing.
12. Tuna
Calories: 145 (per 4 oz)
Protein: 27g (per 4 oz)
Tuna is a lean fish that is high in protein and important nutrients like omega-3 fatty acids, vitamin D, and selenium but low in calories and fat. These nutrients are crucial for sustaining optimum health and wellness because they boost immunological function, reduce inflammation, and support heart and brain health. Tuna is an adaptable and practical choice for a speedy and nutritious lunch because it can be easily incorporated into a range of recipes, such as salads, sandwiches, or as the main course.
13. Turkey
Calories: 158 (per 4 0z)
Protein: 32g (per 4 oz)
Turkey is a very lean meat that is high in protein and important nutrients, including vitamin B6, niacin, and phosphorus, but low in fat and calories. These nutrients are crucial for upholding optimum health and wellness, supporting the immune system, energy metabolism, and sound brain function, among other things.
14. Greek Yogurt
Calories: 146 (per 7 oz)
Protein: 20g (per 7 oz)
Greek yogurt has a higher protein content and less sugar than conventional yogurt, making it creamier and thicker. Greek yogurt is also a great source of calcium, potassium, and vitamin D, all of which are necessary for healthy bones and overall wellbeing. Additionally, the probiotics in Greek yogurt can strengthen the immune system and improve digestive health.
15. Legumes
Calories: 140 (per 100g)
Protein: 10g (per 100g)
Legumes are a delicious plant-based and protein-rich dietary option. They consist of several kinds of beans, lentils, and peas, all of which are high in fiber, protein, and important elements like iron, potassium, and folate yet low in fat. These nutrients are crucial for preserving overall health and wellness because they support digestive health, heart health, and inflammation reduction.
How Ladies Who Lift Can Help
If you're looking to improve your overall health and wellness, don't hesitate to get nutrition and diet coaching from our experts. Whether you're looking to lose fat, optimize calorie intake, or simply adopt a healthier lifestyle, a nutrition and diet coach can provide personalized guidance, support, and accountability. So, if you're ready to make positive changes to your diet and lifestyle, don't wait any longer, and reach out to our qualified nutrition coach today!
ABOUT the author: Tori hudson NPT
Tori’s goal is to help you find optimal wellness through nutrition and lifestyle choices. She believes that everyone is capable of true health and healing when their body is well supported. After working in corporate wellness and boutique fitness studios for several years, she began to see that more and more people were so confused about nutrition. From her perspective, what was lacking was a focus on teaching people how their bodies actually function and what they need to thrive. Without this knowledge, one will continue to pursue diet after diet in hopes of finding success. Tori’s intent is to fully equip her clients with knowledge about how their bodies function so they can be confident in future health choices. Bye, fad diets! See you never.
