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

Lean Proteins:

Include lean protein sources in your diet such as skinless poultry, lean cuts of beef or pork, fish, tofu, legumes, and low-fat dairy products.


Incorporate a variety of colorful vegetables into your meals. They are low in calories, high in fiber, and rich in vitamins and minerals.


Be mindful of portion sizes, as some fruits can be higher in natural sugars. Berries, apples, and citrus fruits are good choices.

Whole Grains:

Choose whole grains over refined grains for added fiber and nutrients. Examples include brown rice, quinoa, oats, whole wheat, and barley.

Healthy Fats:

While fats are more calorie-dense, they contribute to satiety and are essential for nutrient absorption and overall health.

Dairy or Dairy Alternatives:

Opt for low-fat or fat-free dairy products or fortified plant-based alternatives like almond or soy milk.

Limit Processed Foods:

Minimize the intake of processed and refined foods, as they are often high in added sugars, unhealthy fats, and empty calories.


Stay well-hydrated by drinking water throughout the day. Sometimes, the body can confuse thirst with hunger, leading to unnecessary snacking.

Portion Control:

Pay attention to portion sizes to avoid overeating. Consider using smaller plates to help with portion control.

Meal Planning:

Plan your meals and snacks in advance to ensure a well-balanced and satisfying diet.

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