Top 10 Lowest Calorie Lunches Foods That Keep You Full
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Finding the lowest calorie lunch foods that keep you satisfied can be challenging when you’re trying to lose weight or maintain a healthy diet. But plenty of nutritious options are both low in calories and high in satiety. Here are the top 10 lowest-calorie foods that will help keep you feeling full:
1. Leafy Greens
Leafy green vegetables like spinach, kale, arugula, and Swiss chard are shallow in calories but high in volume and nutrients. A huge 2-cup serving of raw spinach contains just 14 calories, yet provides fiber, vitamins, minerals, and antioxidants. The high water and fiber content of leafy greens helps fill up your stomach.
Try adding a big handful of spinach to smoothies, using leafy greens as a base for salads, or sautéing kale as a side dish. The volume will help you feel full while barely adding any calories to your meal.
2. Broccoli
This cruciferous veggie packs a nutritional punch for very few calories. One cup of chopped raw broccoli contains just 31 calories, along with 2.4 grams of fiber and 3 grams of protein. The fiber and water in broccoli help promote fullness.
Enjoy raw broccoli with hummus as a snack, roast it as a side dish, or add it to stir-fries and soups. The crunchy texture and mild flavor make it a versatile low-calorie option.
3. Cucumber
Cucumbers are one of the lowest calorie vegetables, with just 8 calories per 1/2 cup sliced. They’re made up of 95% water, making them incredibly hydrating and filling. The crunchy texture also helps satisfy your appetite.
Slice cucumbers for snacking, add them to salads or use them as a vehicle for dips. Their refreshing flavor makes them perfect for warm-weather meals.
4. Celery
Another water-rich vegetable, celery contains just 6 calories per medium stalk. The high water content and satisfying crunch make celery a great low-calorie snack option. It’s also a good source of fiber and vitamins.
Enjoy celery sticks with hummus or peanut butter, add chopped celery to tuna or chicken salad, or use it as a base for soups and stews.
5. Cauliflower
This versatile vegetable has gained popularity as a low-carb substitute for grains and starches. One cup of raw cauliflower florets contains just 27 calories, with 2 grams of fiber and 2 grams of protein. The high fiber and water content promotes fullness.
Try roasting cauliflower florets, making cauliflower rice, or using it as a pizza crust. The mild flavor allows it to take on seasonings well.
6. Mushrooms
With their meaty texture and savory umami flavor, mushrooms make a great low-calorie substitute for meat in many dishes. One cup of raw white mushrooms contains just 15 calories but provides 2.2 grams of protein and 2.3 grams of fiber.
Sauté mushrooms as a side dish, use them in stir-fries, or grill portobello caps as a burger substitute. Their satisfying texture will help keep you full.
7. Zucchini
This summer squash is another versatile low-calorie vegetable. One medium zucchini contains just 33 calories but provides 2 grams of fiber. The high water content helps fill you up without many calories.
Spiralize zucchini into noodles, grill slices as a side dish, or add it to stir-fries and soups. It takes on flavors well and adds bulk to meals.
8. Berries
While fruits are higher in calories than non-starchy vegetables, berries are one of the lowest-calorie fruit options. One cup of strawberries contains just 49 calories, along with 3 grams of fiber. Raspberries, blackberries, and blueberries are also good low-calorie choices.
Enjoy berries on their own as a snack, add them to yogurt or oatmeal, or use them in smoothies. The fiber and water content helps promote fullness.
9. Egg Whites
Egg whites are an excellent source of lean protein for very few calories. One large egg white contains just 17 calories but packs 3.6 grams of protein. Protein is the most satiating macronutrient, helping to keep you full.
Use egg whites in omelets, frittatas, or scrambles. You can also add them to smoothies for a protein boost without extra calories.
10. Greek Yogurt
While not as low in calories as vegetables, non-fat Greek yogurt is a great source of protein for relatively few calories. A 6-ounce serving contains about 100 calories but provides 18 grams of protein. The protein and thick texture of Greek yogurt promote satiety.
Enjoy Greek yogurt on its own, use it as a base for dips, or add it to smoothies for creaminess and protein. The tangy flavor pairs well with both sweet and savory dishes.
By incorporating these low-calorie, high-volume foods into your meals and snacks, you can feel satisfied while keeping your calorie intake in check. Focus on filling your plate with non-starchy vegetables, lean proteins, and high-fiber foods to stay full on fewer calories.
Lowest Calorie Lunches Options for a Healthy Meal
When you’re trying to lose weight or maintain a healthy diet, lunch can be a challenging meal. You want something satisfying enough to power you through the afternoon, but not so heavy that it weighs you down. Here are some of the best low-calorie lunch options that will keep you full and energized:
Veggie-Packed Salads
Salads are a classic low-calorie lunch option, but the key is to make them filling and interesting. Start with a base of leafy greens like spinach or mixed greens, then pile on plenty of non-starchy vegetables like cucumbers, tomatoes, bell peppers, and carrots. Add a lean protein source like grilled chicken, hard-boiled eggs, or chickpeas. Top with a small amount of healthy fats like avocado or nuts, and dress with a light vinaigrette.
Try this combination:
- 2 cups mixed greens
- 1/2 cup cherry tomatoes
- 1/2 cucumber, sliced
- 1/4 avocado, diced
- 3 oz grilled chicken breast
- 1 tbsp sunflower seeds
- 2 tbsp light balsamic vinaigrette
This salad provides plenty of volume from the vegetables, protein from the chicken, and healthy fats from the avocado and seeds, all for under 350 calories.
Veggie and Hummus Wrap
For a portable lunch option, try a veggie-packed wrap using a low-calorie tortilla. Spread a thin layer of hummus on the wrap, then pile on raw or roasted vegetables like bell peppers, cucumber, carrots, and spinach. The fiber from the vegetables and protein from the hummus will keep you satisfied.
Here’s a simple recipe:
- 1 low-carb tortilla (50-60 calories)
- 2 tbsp hummus
- 1/4 cup each: sliced bell peppers, cucumber, shredded carrots
- Handful of spinach leaves
This wrap comes in around 200 calories but provides plenty of nutrients and fiber to keep you full.
Broth-Based Vegetable Soup
A hearty vegetable soup can be incredibly filling for very few calories. Start with a low-sodium vegetable or chicken broth, then add plenty of non-starchy vegetables like carrots, celery, zucchini, and spinach. Include a source of lean protein like shredded chicken or white beans for staying power.
Try this simple recipe:
- 4 cups low-sodium chicken broth
- 1 cup mixed vegetables (carrots, celery, zucchini)
- 1/2 cup shredded cooked chicken breast
- 1 cup spinach
- Herbs and spices to taste
This entire pot of soup contains less than 300 calories but will keep you full for hours.
Greek Yogurt Parfait
For a quick and easy lunch option, layer non-fat Greek yogurt with fresh berries and a small amount of low-fat granola. The protein from the yogurt and fiber from the fruit and granola will keep you satisfied.
Here’s a simple parfait recipe:
- 6 oz non-fat Greek yogurt
- 1/2 cup mixed berries
- 2 tbsp low-fat granola
This parfait provides about 250 calories with 20+ grams of protein.
Egg White and Vegetable Frittata
Eggs are an excellent source of protein, and using just the whites keeps the calorie count low. Combine egg whites with plenty of vegetables like spinach, mushrooms, and bell peppers for a filling frittata.
Try this recipe:
- 3 egg whites
- 1 cup mixed vegetables (spinach, mushrooms, bell peppers)
- 1 oz low-fat cheese
- Herbs and spices to taste
This frittata contains about 200 calories but provides plenty of protein and nutrients.
Tuna and White Bean Salad
Canned tuna is a convenient and low-calorie source of protein. Mix it with white beans for extra fiber and a creamy texture without adding mayo. Serve over a bed of greens or with cucumber slices for extra crunch.
Here’s a simple recipe:
- 3 oz canned tuna in water, drained
- 1/4 cup white beans, mashed
- 1 tbsp lemon juice
- Diced celery and red onion
- Herbs and spices to taste
- Serve over 2 cups of mixed greens
This salad provides about 250 calories with plenty of protein and fiber.
By focusing on lean proteins, plenty of vegetables, and small amounts of healthy fats, you can create satisfying lunches that are low in calories but high in nutrients. The key is to include foods that provide volume and staying power without adding excessive calories.
Tips for Staying Full on a 1200-Calorie Diet
Sticking to a 1200-calorie diet can be challenging, especially when it comes to feeling satisfied and avoiding hunger. However, with the right strategies and food choices, you can stay full and energized while keeping your calorie intake low. Here are some tips to help you stay full on a 1200-calorie diet:
Focus on High-Volume, Low-Calorie Foods
One of the best ways to feel full on fewer calories is to choose foods that have a high volume but low-calorie density. These foods take up more space in your stomach, helping you feel physically full. Non-starchy vegetables are the best example of this. Foods like leafy greens, cucumbers, zucchini, and bell peppers provide a lot of volume for very few calories.
Try to fill at least half your plate with non-starchy vegetables at each meal. This will help you feel like you’re eating a large amount of food while keeping your calorie intake low.
Prioritize Protein
Protein is the most satiating macronutrient, meaning it keeps you feeling full longer than carbs or fat. Including a source of lean protein at each meal and snack can help control hunger and prevent overeating.
Good low-calorie protein sources include:
- Egg whites
- Non-fat Greek yogurt
- Lean chicken or turkey breast
- White fish like cod or tilapia
- Tofu
- Legumes like lentils and chickpeas
Aim for at least 20-30 grams of protein per meal to help promote fullness.
Include Fiber-Rich Foods
Fiber is another nutrient that helps promote fullness. It slows digestion and helps stabilize blood sugar levels, preventing the spikes and crashes that can lead to hunger.
Good sources of fiber include:
- Vegetables (especially leafy greens and cruciferous veggies)
- Fruits (berries are particularly high in fiber for their calorie content)
- Legumes like beans and lentils
- Whole grains in moderation (oats, quinoa, brown rice)
Aim for at least 25 grams of fiber per day on your 1200-calorie diet.
Stay Hydrated
Sometimes thirst can be mistaken for hunger. Staying well-hydrated can help prevent unnecessary snacking and keep you feeling full. Aim for at least 8 cups of water per day, and more if you’re active or in a hot climate.
You can also choose foods with high water content to help with hydration and fullness. Cucumbers, zucchini, tomatoes, and watermelon are all great options.
Use Volume Eating Techniques
Volume eating is a strategy where you increase the volume of your meals without significantly increasing calories. This can help you feel like you’re eating more food while staying within your calorie limits.
Some volume eating techniques include:
- Adding extra vegetables to soups, stews, and casseroles
- Using zucchini noodles or spaghetti squash in place of pasta
- Bulking up smoothies with ice and low-calorie vegetables like spinach
- Making cauliflower rice instead of regular rice
Don’t Skip Meals
When trying to stick to a low-calorie diet, it can be tempting to skip meals to “save” calories. However, this often backfires leading to extreme hunger and overeating later. Instead, plan for three balanced meals and one or two small snacks throughout the day.
Include Some Healthy Fats
While fats are more calorie-dense than protein or carbs, including small amounts of healthy fats in your diet can help with satiety. Fats slow digestion and can make meals more satisfying.
Good sources of healthy fats include:
- Avocado (1/4 of a medium avocado)
- Nuts and seeds (1 tablespoon)
- Olive oil (1 teaspoon for cooking or dressing)
- Fatty fish like salmon (3-4 oz portion)
Just be sure to measure portions carefully, as fats can add up quickly in terms of calories.
Plan and Prep Meals in Advance
Meal planning and prepping can be incredibly helpful when sticking to a low-calorie diet. By planning your meals, you can ensure you’re getting a good balance of nutrients and staying within your calorie limits. Prepping meals ahead of time can also prevent impulsive food choices when you’re hungry.
Be Mindful of Liquid Calories
Drinks can add a significant number of calories to your diet without providing much satiety. Focus on water, unsweetened tea, and black coffee. If you do choose caloric beverages, be sure to account for them in your daily calorie intake.
Allow for Occasional Treats
Trying to be too restrictive can lead to feelings of deprivation and eventual overeating. Allow for small, planned treats occasionally to help you stick to your diet long-term. Just be sure to account for them in your daily calorie intake.
By implementing these strategies, you can feel satisfied and energized on a 1200-calorie diet. Remember, the key is to choose nutrient-dense, high-volume foods that provide satiety without excessive calories. With practice and planning, you can create filling meals and snacks that fit within your calorie goals.
Understanding your daily caloric needs is a crucial step in managing your weight and overall health. By calculating your TDEE and adjusting your intake based on your goals, you can create a sustainable, healthy eating plan. Remember, these calculations provide estimates, and it’s important to listen to your body and make adjustments as needed. A balanced, nutrient-rich diet within your calorie needs will support your overall health and wellness goals.
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