6 Low-calorie Foods to Eat to Help You Feel Full

A happy couple prepares a healthy meal together.

The common myth around diets and low-calorie meals is that they are made up of bland foods that leave you feeling hungry and miserable. However, the truth is that there are plenty of delicious, low-calorie nutrient-rich foods that not only make for a healthier lifestyle, but also leave you feeling full and satisfied with your meal!

While diets and food consumption may vary from person to person, we’re here to share our picks of low-calorie foods that help you feel full as you embark on your weight loss (or weight maintenance) journey. By the end of this article, you should have some good ideas for how to incorporate these foods into your daily life.

The Connection Between Satiety and Caloric Density

Let’s talk about satiety and caloric density.

Satiety is the feeling of fullness we feel after eating a meal, while caloric density is the number of calories contained in a given meal. When you opt for low-calorie foods, you may be able to better control hunger and reduce overall calorie intake. This helps you feel full without necessarily having to reduce portion sizes.

Healthy, Nutritious and Delicious Low-calorie Foods to Incorporate in Your Diet

1. Leafy greens

Leafy greens, including spinach, kale, arugula, and lettuce, are packed with fiber and water content, which helps to fill up your stomach without adding extra calories. They are also rich in vitamins, minerals, and antioxidants that are essential for good health.

Leafy greens can make the perfect addition to many meals. Whether you use them as the base of a salad, blended into smoothies or added into soups of pasta dishes, leafy greens remain a versatile and easy option to incorporate in your day-to-day diet.

2. Broth-based soups

Starting a meal with a broth-based soup can lead to eating fewer calories while still leaving you with a feeling of satisfaction afterwards. Soups are high in water content, which makes it easier for you to feel full while consuming less calories.

As with leafy greens, there are truly plenty of options when it comes to choosing broth-based soups. You can create nutrient-pack meals by adding different vegetables, lean proteins and whole grains. Soups can be the perfect option when trying to incorporate different elements of the food pyramid into your diet.

3. Whole grains

Whole grains include foods such as oats, quinoa, brown rice, and barley. They have a low glycemic index, meaning they are digested slowly and help maintain stable blood sugar levels. This slow digestion helps you feel full for longer periods.

Whole grains can be enjoyed in many forms, from breakfast porridges to hearty dinner bowls. By choosing whole grains over refined ones, you get more fiber and nutrients, which contributes to satiety without the extra calories.

4. Lean protein

Proteins play an important role in your diet, as they have a thermic effect on your body. This means that you use a significant amount of energy to digest them, which helps you burn more calories and feel full for longer periods of time. Lean proteins include foods such as chicken breast, turkey, tofu, legumes, and fish.

Lean protein may act as the base of your meal or be added to other meals (think chicken Caesar salad, for example). You also have many options in how you choose to prepare the protein, including grilling, baking or sautéing your meal to create a variety of different dishes that keep your diet both interesting and satisfying.

5. Berries

Berries such as strawberries, blueberries, raspberries, and blackberries are sweet yet low in calories. They are packed with fiber, which adds bulk to your diet and slows digestion.

Berries make for a perfect snack or dessert replacement. They can satisfy your sweet tooth without the high sugar and calorie content of many other sweet treats. Enjoy them fresh, frozen, or blended into a delicious smoothie!

6. Greek yogurt

Greek yogurt is a great source of protein, calories and probiotics. It is thicker and creamier than regular yogurt and its high protein content promotes satiety and aids in muscle maintenance and growth.

Greek yogurt can make the perfect breakfast or snack. It may also act as the base for dips and sauces (think tzatziki sauce). To keep the calorie count low, opt for the plain, non-fat or low-fat versions, and add your own fresh fruit or a drizzle of honey for sweetness.

Combining Foods for Maximum Satisfaction

One of the best strategies for feeling full is to combine these low-calorie, high-volume foods. For instance, a salad made with leafy greens, topped with grilled chicken breast, and a side of broth-based soup can be a satisfying and low-calorie meal.

Additionally, understanding portion sizes and listening to your body’s hunger and fullness cues are crucial for maintaining a healthy diet. Remember, while these foods are low in calories, they should be part of a balanced diet that includes a variety of nutrients.

Start Your Weight Loss Journey Today

Healthy eating doesn’t have to mean constant hunger or unsatisfying meals. With the right food choices, you can enjoy a rich and diverse diet that supports your health and wellness goals. So next time you’re planning your meals or reaching for a snack, consider these low-calorie, high-satiety options to keep you feeling full and satisfied.

If you want to learn more about healthy foods and diets, TexomaCare is here to help.

Located in Denison, Texas, TexomaCare Weight Loss Surgery Center provides procedural options including gastric bypass surgery for people just like you looking for weight-loss solutions. Call us today at 903-416-6490 or take our health risk assessment to find out if weight-loss surgery is an option for you.


Individual results may vary. There are risks associated with any surgical procedure. Talk with your doctor about these risks to find out if bariatric surgery is right for you.

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