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

Non-Starchy Vegetables:

Load up on leafy greens, broccoli, cauliflower, bell peppers, and other non-starchy vegetables.

Lean Proteins:

Opt for lean protein sources like chicken breast, turkey, fish, tofu, and legumes. Protein helps with satiety and muscle maintenance.

Whole Grains:

Choose whole grains such as quinoa, brown rice, oats, and whole wheat for complex carbohydrates and fiber.


Incorporate fresh, whole fruits like berries, apples, and citrus fruits. They provide natural sweetness and valuable vitamins.

Dairy Alternatives:

Include low-fat or fat-free dairy products or alternatives like almond milk and Greek yogurt for calcium and protein.


Eggs are a good source of protein and essential nutrients. They can be a versatile addition to your low-calorie diet.

Healthy Fats:

Incorporate sources of healthy fats, such as avocados, nuts, seeds, and olive oil, in moderation for satiety and nutrient absorption.


Beans, lentils, and chickpeas are excellent sources of plant-based protein and fiber, making them filling and nutritious.

Herbs and Spices:

Use herbs and spices to add flavor to your meals without additional calories. This can make your low-calorie meals more enjoyable.

Water and Herbal Tea:

Staying hydrated is crucial. Choose water and herbal teas over sugary beverages, which can contribute unnecessary calories.