Low-calorie foods can be so boring! If you’re trying to lose weight, it’s important to keep yourself feeling full, but with all the flavor of regular food. That way, you’ll feel like you can stick to your diet, and it won’t seem like you’re starving yourself into thinness. Use these six low-calorie recipes that will keep you full to add some more variety to your meals while keeping them low in calories.
1) Soups
There are lots of low-calorie soups you can make at home. Here’s a great collection: 35 Healthy Soup Recipes that Won’t Make You Fat. Choose one of these delicious options, and you’ll only consume 200 to 300 calories per bowl. Try starting with a cup of soup for lunch and see how long you feel full! For example, if you chose Roasted Red Pepper Tomato Soup (180 calories), you might want to follow it up with a Turkey BLT Sandwich (240 calories) or an Avocado Egg Salad Wrap (190 calories). With two meals like that, your total calorie count would be 550. Not bad! If you want to save on calories and time though, try using pre-made soups from your grocery store’s freezer section—they’re often lower in sodium than their canned counterparts. For example, Amy’s Light in Sodium Organic Vegetable Soup has just 80 milligrams of sodium per serving compared to Campbell’s Creamy Tomato which has 240 milligrams per serving—that’s almost twice as much sodium for about 50% more cost!
2) Whole Grains
Although brown rice is higher in calories than white, studies show that people who eat brown rice take in fewer calories from other sources during their day. If you’re trying to lose weight, consider swapping out your usual refined grain (white) for brown rice. For instance, a cup of cooked white rice has about 242 calories; it’s equivalent serving of brown rice has only 216. Plus, keep your hunger pangs at bay with these 21 Best Whole Grains for Weight Loss!
3) Veggies
We know you probably don’t want to hear it, but try adding more veggies to your plate. They’re full of fiber and other nutrients that will keep you feeling fuller longer than their high-calorie counterparts. Examples include asparagus, artichokes, beets, broccoli, and cabbage. While they won’t make a huge difference if you eat junk food all day long (no one is going to get very far on celery alone), these are great options for when you are in control of what you eat. Experiment with different cooking methods: roasted veggies are a little more satisfying than steamed veggies, for example. Adding healthy fats like avocado or nuts can also make it easier to feel satisfied from a lower number of calories overall.
4) Smoothies
Some smoothies can pack hundreds of calories into a single glass. But others are so packed with nutrients that they’ll keep you satisfied for hours. Here are six recipes that will help you shed weight and keep you full. If there is one thing weight-loss experts agree on, it’s that eating whole foods makes losing weight easier than any other strategy. Filling your plate with fresh fruit, vegetables, lean protein, and whole grains (like quinoa) will ensure your body is getting all of its essential vitamins and minerals—something many people lack in their diets when they start eating less food overall or subsist on junk food alone. Learn how to start a diet in our guide to healthy eating habits.
5) Berries
Berries of all sorts are great for low-cal snacking. While raspberries and blackberries may have a few more calories than blueberries, they’re still a good choice for your waistline—blackberries have 13 grams of sugar and 15 grams of fiber per cup, while raspberries contain 8 grams of sugar and 4 grams of fiber per cup. Blueberries contain fewer calories—just 7 grams per cup—but they’re also lower in fiber (3.5g) and higher in sugar (15g). If you need something sweet to end your day, opt for frozen mixed berries or fresh fruit; both choices will cost you less than 100 calories apiece! For added flavor, sprinkle them with cinnamon or dip them in a little chocolate spread. When buying dried fruit, keep an eye on portion size: Dried figs have about 60 calories per half-cup; dried apricots have 75 calories per half-cup.
6) Quinoa
Quinoa is an excellent source of protein, making it a great option for vegetarians who want to lose weight. Not only is quinoa high in protein, but it’s also low in calories and carbs. A cup of cooked quinoa contains 218 calories and 4 grams of fat—not bad considering it’s usually served as a side dish! Try these healthy recipes that include quinoa if you’re looking for a way to swap out starchy sides like rice or potatoes. And don’t forget to use our calorie calculator to determine how many calories are in any recipe. It can be used for any food or drink. Here are some other ways to eat more quinoa
also read: 10 Insanely Delicious Ways to Make Homemade Soups
