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

Greek Yogurt

Low-fat or fat-free Greek yogurt is a versatile source of protein, probiotics, and calcium. It can be enjoyed on its own or used in various recipes, providing a tasty protein


Berries like raspberries, strawberries, blueberries, and blackberries are rich in fiber, antioxidants, vitamins, and minerals. They are low in sugar and can be added to smoothies, yogurt


Eggs are a low-calorie, lean protein source rich in nutrients like choline and vitamin D. They can be incorporated into any meal and help stabilize blood sugar levels, reducing cravings.


Oats are associated with numerous health benefits, including improved gut health and anti-inflammatory properties. They contain soluble fiber that helps reduce LDL cholesterol levels.

Low-Fat Cottage Cheese

Cottage cheese is a high-protein, low-calorie food that can be enjoyed sweet or savory. It adds protein and calcium to meals or snacks and pairs well with avocado toast for a nutrient-dense boost.

Lean Meat

Lean meats like chicken breast are low in calories and fat but high in protein. They help you feel fuller longer, stabilize blood sugar levels, and contain all essential amino acids necessary for the body.


Fish is a lean protein source rich in heart-healthy omega-3 fatty acids. It is low in calories and contains nutrients like iodine, selenium, and vitamin D, which support metabolic and hormonal health.


Legumes are rich in fiber, protein, and nutrients, making them a filling and nutritious choice. They are low in calories and fat and can be incorporated into various dishes for added plant-based protein and fiber.