Food Prep: Very Low Calorie Foods

Looking for foods to help you feel full without derailing your eating plan? As it turns out, there are many low calorie options, and some of them are great alternatives to the more calorie dense foods you may be craving.

To learn more about cravings and how to address them, please see https://lindawbrowning.com/2023/03/18/dealing-with-cravings/

Remember to speak with your medical provider to determine what diet or calorie range is right for you. In no way am I promoting a very low calorie diet! I personally eat about 1,800 calories daily. My dietician determined this level after studying my medical test results, food tracking spreadsheet, and weight changes over time.

I have listed some great options below and the source articles follow this post as usual (1-6).

Fruits

• Raspberries 66 calories per cup raw
• Apples 114 calories per 1 large
• Clementines 35 calories each
• Strawberries 53 calories per 1 cup sliced
• Cantaloupe 54 calories per 1 cup cubed
• Watermelon 46 calories per cup diced
• Pears 88 calories per cup diced
• Blueberries 86 calories per cup
• Grapefruit 37 calories in 1/2
• Papaya 68 calories in a small
• Watermelon 46 calories in 1 cup diced

Vegetables

• Spinach 7 calories per cup raw
• Celery 6 calories per stalk raw
• Brussels sprouts 70 calories per cup raw
• Kale 9 calories per cup raw
• Cucumber 45 calories per 1 large
• Carrots 30 calories per 1 large
• Lettuce 8 calories per shredded cup
• Arugula 5 calories per cup raw
• Radishes 9 calories per 1/2 cup sliced
• Asparagus 20 calories per 1/2 cup cooked
• Snow peas 27 calories per cup raw
• Zucchini 27 calories per cup sliced and cooked
• Cauliflower 29 calories per cup cooked
• Broccoli 54 calories per cup cooked
• White mushrooms 44 calories per cup cooked
• Onions 70 calories per medium cooked
• Peppers 24 calories in 1 cup raw
• Tomatoes 27 calories in 1 cup cherry tomatoes

Proteins

• Cottage cheese 163 calories per cup
• Eggs 72 calories per egg
• Salmon 143 calories 3 ounces cooked
• Shrimp 84 calories per 3 ounces cooked
• Black beans 109 calories per 1/2 cup canned
• Chicken breast 128 calories per 3 ounces without skin cooked
• Pork tenderloin 122 calories per 3 ounces cooked
• Scallops 94 calories per 3 ounces cooked
• Greek yogurt 92 per “average container” plain
• Chickpeas 135 calories 1/2 cup canned
• Lentils 115 calories 1/2 cup cooked

Starches

• Oatmeal 83 calories per 1/2 cup cooked
• Popcorn 31 calories per cup air popped
• White potato 149 calories 1/2 large baked
• Sweet potato 80 calories per 1/2 cup cooked
• Quinoa 110 calories per 1/2 cup cooked
• Polenta 85 calories per 1/2 cup cooked

This is by no means an exhaustive list. Please comment below with your favorites and I will add them.

With most of these foods, it’s how we prepare them that makes the difference. This is true in terms of taste as well as calories. Heavy sauces, added salt and sweeteners, as well as cooking methods that add fats may make these foods more palatable. But, consider whether we are transforming wholesome ingredients into unhealthy dishes.

Let’s try new and healthy foods which can help keep us full. By adding variety, we can keep our eating plans fresh. This is just one more tool to help us maintain our healthy weight.

(1). https://www.prevention.com/food-nutrition/g20428211/25-ridiculously-low-calorie-foods/

(2). https://www.healthline.com/nutrition/low-calorie-foods#TOC_TITLE_HDR_6

(3). https://www.healthline.com/nutrition/zero-calorie-foods#6.-Brussels-sprouts

(4). https://www.goodhousekeeping.com/health/diet-nutrition/g41111495/low-calorie-foods/

(5). https://www.newsweek.com/high-volume-low-calorie-foods-feeling-full-1665942

(6). https://newsbeezer.com/franceeng/here-are-the-5-lowest-calorie-starches/