1.

Leafy Greens

Spinach, kale, arugula, and Swiss chard are low in calories and high in fiber.

They help fill you up and add volume to meals without packing in extra energy.

2. Oats

Rolled or steel-cut oats are a smart choice for breakfast. They’re rich in soluble fiber, which can help support digestion and keep you feeling satisfied longer.

3. Greek Yogurt

High in protein and probiotics, plain Greek yogurt is a creamy option that works well in snacks or meals. Choose unsweetened versions to avoid added sugars.

4. Eggs

Eggs are nutrient-dense and packed with high-quality protein. They can support satiety and are easy to prepare in many healthy ways.

5. Berries

Strawberries, blueberries, raspberries, and blackberries are high in antioxidants and fiber. Add them to yogurt, oats, or smoothies for a naturally sweet touch.

6. Chia Seeds

These tiny seeds absorb liquid and expand, making you feel fuller. They’re a good source of omega-3 fatty acids and plant-based protein.

7. Lentils

Lentils are budget-friendly and rich in protein, iron, and fiber. They’re ideal for adding heartiness to soups, salads, and stews.

8. Avocados

Although higher in calories, avocados provide heart-healthy fats and fiber. A small serving can add creaminess and satisfaction to meals.

9. Apples

Crunchy and portable, apples contain water and fiber, making them a smart snack that may help curb hunger.

10. Salmon

Fatty fish like salmon offer a high-protein option with healthy fats, including omega-3s, which support overall health.

11. Quinoa

This versatile whole grain is a complete protein and gluten-free. It’s great for bowls, salads, and side dishes.

12. Broccoli

High in fiber and water, broccoli is a non-starchy vegetable that works well in stir-fries, roasted dishes, or raw snacks.

13. Cottage Cheese

Low-fat or nonfat cottage cheese is high in protein and makes a filling snack or a great base for savory meals.

14. Nuts (in moderation)

Almonds, walnuts, and pistachios contain healthy fats and protein. Keep portions in check, as they’re calorie-dense.

15. Sweet Potatoes

A nutrient-rich alternative to white potatoes, sweet potatoes provide fiber, vitamins, and natural sweetness.