What To Eat On A Low-Calorie Diet, According To A Dietitian

Leafy Greens

Leafy greens like spinach, kale, and Swiss chard are rich in fiber, folate, and potassium, essential for a low-calorie diet. They're versatile additions to salads, wraps, smoothies, soups, and pasta dishes.


Apples are high in fiber and water, making them a satisfying snack that can be paired with nuts or nut butter for added protein and fat. They're also rich in quercetin, known for its anti-inflammatory and antioxidant properties.

Skinless Chicken Breast

Skinless chicken breast is lean protein that provides satiety without excess fat or calories. It's lower in saturated fat compared to red meat and can be prepared healthily by grilling, baking, or roasting.

Canned Light Tuna in Water

Canned light tuna in water is a lean source of protein, lower in calories and fat than tuna in oil. It's rich in omega-3 fats EPA and DHA, beneficial for heart health and brain function. Enjoy in salads, sandwiches, or wraps.


Air-popped popcorn is a whole grain snack low in calories and fat, yet high in fiber and protein. Opt for plain popcorn seasoned with olive oil, sea salt, and spices for a healthy alternative to movie-style popcorn.


Watermelon is hydrating and low in calories, satisfying sweet cravings with its high water content. It's a good source of vitamin C and can be enjoyed as a refreshing snack, in smoothies, or added to fruit salads.


Lentils are budget-friendly legumes packed with nutrients like protein, fiber, iron, potassium, and B vitamins. They're versatile in soups, stews, salads, and side dishes, providing essential nutrition with minimal fat content.

Greek Yogurt

Plain Greek yogurt is high in protein and calcium, ideal for a filling, low-calorie snack or breakfast. It can be topped with low-sugar granola, fruits, and nuts, or used as a base for savory dips.