Our Curated Zero Calorie Foods
The zero calorie unlimited foods and low calorie foods on this list are all highly nutritious and highly recommended.
While you may find low calorie snacks , dont be fooled. What they lack in calories they make up in sugar and sodium.
Sticking with the idea behind zero calorie foods, we completely support eating a variety of low calorie vegetables like celery, watercress, and alfalfa sprouts and low-calorie fruits like strawberries, watermelon, and cantaloupe. You can do no wrong there.
Additionally, there are a few foods commonly touted as unlimited for weight loss, including lemon, hot sauce, herbs, coffee, ginger, and garlic, among others. We share those as well.
At the core of it, eating healthy, fiber-rich foods, no matter the calorie amounts, will do your body good. We generally adhere to an easy philosophy of leafy greens and beans, partnered with an awareness of our daily calorie and macro targets, which we discuss in-depth in How to Meal Prep for the Week.
Stick to this list of high quality foods and youll lose weight in a sustainable, healthy manner.
Need help determining how many calories you should be eating in a day? For starters, adult women should never eat less than 1,200 calories a day. The same goes for adult men who should never eat fewer than 1,600 calories a day.
All calorie measurements shared below are from My Food Data.
The Easiest Low Calorie Meal Plan For Weight Loss
As I have been able to maintain my weight loss the past 6 months, I noticed a pattern for my daily meals that helped me stay on track! Heres the exact, yet flexible, low calorie meal plan Ive been following.
Maintaining my recent 20 lb weight loss has been possible by continuing to count and track my calories.
But, I can be stubborn about my meals. I like eating the same foods every day, but I also have a rebellious streak where I crave variety. I dont like being boxed into a plan. It doesnt even make sense to me. Im complicated, I know!
It wasnt until I started documenting my meals more consistently for , that I realized I eat was eating the same foods every day, but with so much variety! I think its my method is the perfect balance of predictability and flexibility.
Half A Baked Potato With Salsa
Microwave a baked potato for an easy snack that’s loaded with vitamin C, not with calories. Half of a medium-sized baked potato has 80 calories â keep the skin, which is packed with nutrients. Spread a heaping tablespoon of salsa on top to spice it up and you will still keep it under 100 calories.
- Saturated Fat: 0 g
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Creamy Instant Pot Cauliflower Mac And Cheese
Macaroni and cheese is a classic dish that has two important ingredients: macaroni and cheese sauce. Clearly a dish where you substitute macaroni with cauliflower couldn’t be called “mac and cheese” simply by nature. So while it technically isn’t true mac and cheese, this Instant Pot cauliflower mac and cheese is strikingly similar to the real thing and is the perfect alternative for anyone trying to go low carb.
Tomatoes Stuffed With Tuna Salad
Tomatoes are rich in lycopene, a potent antioxidant shown to promote heart health and reduce the risk of certain cancers, including those of the prostate .
As lycopene is fat soluble and better absorbed when paired with sources of fat, stuffing tomatoes with tuna salad made with olive oil, mayonnaise, or avocado is a smart choice.
One small tomato stuffed with 1 ounce of tuna salad made with mayo has around 150 calories.
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Hey We’re Ryan And Alex
The creators of Ryan and Alex Duo Life. We are a husband-wife duo and lifestyle engineers.
After eight years working in the corporate world as engineers, we left our high-powered jobs to tackle our true passion helping couples engineer their best lives.
The synergy of our engineering minds and ten years of health coaching experience produced Ryan and Alex Duo Life. Our mission is to help you transform your bodies, minds, and relationship as a couple.
Nonfat Greek Yogurt With Honey
Greek yogurt is known for its extra-creamy texture and high protein content. Just 1/2 cup of nonfat plain Greek yogurt has 12 g of protein to help you stay full. Drizzle on a teaspoon of honey, and the whole snack totals 84 calories. The best part is, you may feel like you’re eating dessert.
- Saturated fat: 0 g
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What Are The Other Drawbacks Of Very Low
To be healthy, you need a balance of foods from different food groups. It’s difficult to get good nutrition and feel satisfied on a very low-calorie diet. In addition, consuming as few as 800 calories daily may not give you the energy you need for daily living and regular physical activity, especially if you eat the same foods every day.
Talk to your doctor or dietitian to make sure you get the nutrients you need while on a very low-calorie diet.
Toast Instead Of Rolls
Eat This: 2 Slices of Ezekiel Cinnamon Raisin Bread with 1 oz of Philadelphia Cream Cheese, 230 caloriesNot That!: Cinnabon Classic Roll, 880 caloriesThis Swap Saves: 650 calories
When you’re trying to beat winter blues and cozy up to something comforting, try Ezekiel’s cinnamon raisin toast as opposed to traditional cinnamon rolls. And then add some cream cheese to make up for your icing to save an abominable 650 calories.
Eat This: 2 boiled eggs, 160 caloriesNot That!: 2 eggs scrambled with 1 tbsp. butter, 260 caloriesThis Swap Saves: 100 calories
Yes, as we’ve already noted, fluffy scrambled eggs and gooey cheese-filled omelets can be totally delicious, but do you know how many hidden calories are folded right into those breakfasts? Generally, recipes call for approximately 1 tablespoon of butter per egg or twothat’s 100 calories added to your plate. Instead, try boiling them: cracked or not, hard-boiled, soft-boiled, or even poached provide you with a menu of delicious, low-cal alternatives that are still packed with protein and waist-slimming choline.
Eat This: Grande Iced Coffee with 2% Milk, Unsweetened, 35 caloriesNot That!: Grande Iced Vanilla Latte with 2% Milk, 195 caloriesThis Swap Saves: 160 calories
Eat This: PB2, 50 caloriesNot That!: Jif Creamy Peanut Butter, 190 caloriesThis Swap Saves: 145 calories
Eat This: Organic Riced Cauliflower, 30 calories Not That!: Jasmine Rice, 160 calories This Swap Saves: 130 calories
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The 10 Best Low Calorie Foods For Weight Loss
For those looking to lose weight, including low-calorie foods in your diet is an essential step. This article provides you with a list of healthy, low-calorie foods to incorporate.
Low-calorie foods include water, tea, salad greens, soup broth, mushrooms, strawberries, vegetable soup, whole grain toast, cod, eggs, and low-fat cottage cheese. An average woman on a weight-loss diet should aim to eat between 1500-1800 calories per day, depending on how active they are. Men will require approximately 500 calories more.
Below are 10 healthy low-calorie foods, for more see the full ranking of all foods low in calories.
How Many Calories Should Be Taken In A Low
On a low-calorie diet, you should consume between 800 and 1,500 calories each day. An extremely low-calorie diet is an option for some people who want to lose weight quickly.
Many very low-calorie diets are 800-calorie or less professionally prepared formulae that replace all of the food you normally eat. Others, like the well-known grapefruit diet, concentrate on consuming a large quantity of the same low-calorie meal or foods.
Very low-calorie diets differ from over-the-counter meal replacements, which are used to replace one or two meals each day.
An extremely low-calorie meal can help you lose 3 to 5 pounds every week, for a total weight reduction of 44 pounds in 12 weeks if your BMI is over 30 .
Losing so much weight might help those with weight-related medical problems including diabetes, high blood pressure, and high cholesterol. However, very low-calorie diets aren’t more successful than more moderate diets in the long run. You must adjust your lifestyle after quitting a diet, committing to healthy food and frequent physical activity.
Read Also: How Many Carbs Are In Brussel Sprouts
Low Calorie Foods For Weight Loss
One of the most challenging aspects of weight loss is calorie reduction because it can be difficult to find foods that are low in calories and satisfying.
Many low-calorie foods will make you unsatisfied even after eating enough, pushing you to eat even more.
However, some foods are filling and low in calories. These foods are super dietary because they make you stay balanced and gain nutrients without the threat of weight gain.
Here are nine delicious and low-calorie foods that can help you lose weight.
Health Benefits Of Zero Calorie Foods
Zero calorie foods offer a variety of health benefits that can help you lose weight. These foods:
-Are nutrient dense they provide essential vitamins, minerals, and antioxidants that your body needs to function properly
-Is satiating helps you feel full and satisfied after eating so youre less likely to overeat
-Boosts metabolism some contain compounds that can increase your bodys calorie burning abilities
Also Check: How Many Carbs In An English Muffin
How Do Low Calorie Density Foods Help You Lose Weight
First of all, know that the calorie density of any food is expressed by taking a certain weight of it and calculating the number of calories. For example, the calorie density of bananas is 89 calories per 100 grams of fruit.
However, as stated in our fitness goals guide, to lose weight the smart way you need to follow 2 physical guidelines and 3 nutritional ones.
You can check all of these 5 simple “rules” in the linked guide, but now we’ll focus on the one that says you need to eat fewer calories than you consume.
Sounds simple, but with so many high-calorie foods around us, it’s not that easy. Besides, you must be consistent and do this daily until you reach your ideal weight. Can you guess how low-calorie foods make the weight loss process easier, yet?
If not, here comes the cold scientific truth, which proves that eating foods with a low calorie density is an effective way to lose weight, especially in the case of obese people.
Green Salad With Protein
Snacking on a green salad topped with colorful vegetables and a hearty protein source is one of the healthiest snacks that you can eat.
Try pairing dark leafy greens like arugula or spinach with brightly colored, non-starchy vegetables, such as bell peppers, onions, or radishes. Then add a filling protein source like hard-boiled eggs, pumpkin seeds, or grilled salmon.
Top with extra virgin olive oil and balsamic vinegar or make your own dressing packed with healthy fats by blending 1/4 of an avocado with olive oil, greek yogurt, lemon juice, chopped garlic, salt, and pepper.
The calorie content of green salads can vary widely depending on your toppings and dressing choice.
For a lower-calorie salad, stick to leafy greens, non-starchy vegetables, and lean protein sources like grilled chicken, and top with a low-calorie dressing like balsamic vinaigrette.
Also Check: Low Calorie Diet For Weight Loss
Season And Add Flavor Without Calories
These are the free foods I use to season up my food and add flavor and add taste. Ive been adding mustard to a lot of my ground turkey. I add light mayo to tuna and chicken. And I add fat free sour cream or laughing cow cheese to veggies! SO DELICIOUS!
How Eating More Low
There’s a growing body of research to suggest it’s the amount of food that fills us up, not the calories alone. And that’s good news for appetite control.
Multiple studies show that consuming large portions of low-calorie foods can actually lead to eating fewer total calories over the course of an entire meal compared to not eating these low-calorie foods at all.
For example, eating a large salad before dinner can help fill you up so you don’t overeat your main meal. In one study, it even helped participants eat fewer calories when paired with a pasta dish than simply eating a pasta dish alone.
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Almost Zero Calorie Vegetables For Weight Loss
Outside of water and vitamins, everything has calories. If youre looking for the lowest calorie vegetables to add to your shopping list, we list them here in order of the lowest calories per typical serving size of 1 cup.
Calories per serving: 4 calories per 1 cup, chopped
Calories per serving: 6 calories per 1 cup, chopped
Calories per serving: 7 calories per 1 cup, chopped
Calories per serving: 7 calories per 1 cup, chopped
19. Alfalfa Sprouts
Calories per serving: 8 calories per 1 cup, whole
We love sprouts and wrote about How To Grow Alfalfa Sprouts At Home. They are low in calories but high in nutrients. We love to add alfalfa sprouts to our sandwiches and salads.
Calories per serving: 8-10 calories per 1 cup, chopped
21. Bok Choy
Calories per serving: 9 calories per 1 cup, chopped
22. Broccoli Sprouts
Calories per serving: 10 calories per 1 cup, whole
Notice that broccoli sprouts have about one-third the calories of broccoli , yet they have even more nutrients than the grown version! Its easy to grow them at home . Check out our article, How Do You Grow Sprouts to Eat?
Calories per serving: 14 calories per 1 cup, chopped
Calories per serving: 16 calories per 1 cup, chopped
25. Summer Squash
Calories per serving: 18 calories per 1 cup, chopped
Calories per serving: 19 calories per 1 cup, chopped
Calories per serving: 19 calories per 1 cup, chopped
Greek Yogurt With Berries
Greek yogurt is packed with protein and vital nutrients like calcium, magnesium, and potassium. Meanwhile, berries are loaded with fiber and disease-fighting antioxidants, which help prevent cellular damage in your body .
Topping unsweetened Greek yogurt with your choice of berries is a delicious, healthy way to keep hunger at bay while nourishing your body at the same time.
A 7-ounce container of plain Greek yogurt topped with 1/2 cup of blueberries delivers 180 calories.
Read Also: Calories Bottle Of Red Wine
What Are Some Tips For People On This Diet
- Space meals and snacks evenly throughout the day. This will prevent you from overeating at the next meal and will keep your body fueled all day long.
- Use healthier cooking methods, like baking, roasting, broiling, stewing, or grilling instead of frying. Cooking foods in broth or water instead of oil can also help reduce your calorie intake.
- Use measuring cups and spoons to measure appropriate portion sizes.
- Track what you are eating throughout the day to help stick to your eating plan. You can use a pen and paper, keep notes on your phone, or try an app or website, such as MyFitnessPal or LoseIt.
Keto Overnight Oats With Berries And Cream
To make a keto version of overnight oats, you’ll be skipping the grains and starting with a base of hemp hearts. Hemp hearts are basically shelled hemp seeds, and they’re a perfect low carb alternative. These superfood seeds clock in at 1 gram per 3 tablespoons, making them a power-packed addition to a super nutrition batch of oats.
Get our recipe for Sheet-Pan Vegan Sausage and Vegetables.
Read Also: Low Carb Crackers For Diabetics
Oatmeal With Peanut Butter And Banana
Oatmeal in its purest form has a ton of benefits that you don’t want to miss out on. From helping to lower your LDL cholesterol to actually being one of the best sources of resistant starchthe type of carb that helps your weight lossoats should be eaten on the regular, in the right way, of course.
Blood Orange Beet Smoothie
We often feel like we could use a quick cleanse of our system, whether it’s after over-indulging in food and alcohol, or when feeling sluggish and under the weather. Help your body get back to feeling great with a refreshing immune-boosting, cleansing smoothie.
Get our recipe for Blood Orange Beet Smoothie.
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What You Want To Know
How do I know how many calories I should be eating?
I have a calorie and macro calculator here! https://healthbeet.org/weight-loss/macro-counting/
Will I lose weight on 1200-1500 calories?
Losing weight on these calories really depends on where you are starting from. The only way to know this is to keep track for at least a week, without making dietary changes. If you dont lose or gain weight during that week, that is your baseline calories. Once you have a baseline, creating a deficit of 500 calories per day will help you lose 1 lb per week.
How do I balance my families meals with my own weight loss meal plan?
The meals on this program can be eaten by anyone in the family! The only difference will be in how much you eat compared to your family. Maybe youll have 4 ounces of meat for dinner, and theyll have 6 ounces.
Can I exercise on these calories?
Exercising while you are eating 1200 1500 calories will depend on what you consider exercise, the intensity, and how long youve been exercising. Walking is a great place to start, and can be done comfortably on this program. Assess your energy level during the day and make adjustments from there.
Are you a medical professional?
I am not. I graduated with a bachelors degree in health education, and recently became a certified personal trainer. This meal plan and my low calorie recipes are for information only. Please visit a qualified provider in your area to discuss your personal circumstances.