When you’re looking to reduce your calorie intake while avoiding hunger, low-calorie, filling foods are the perfect allies. Discover how these foods can transform your meals: they help maintain a balanced diet, better manage satiety without frustration, and prevent cravings.
Get practical tips for creating delicious and appetite-suppressing meals, whether for weight loss, healthy snacking or a balanced diet.
What is a low-calorie and filling food?
A low-calorie food is simply one that provides little energy per 100g: for example, less than 50 kcal for most vegetables, less than 100 kcal for lean proteins. But that’s not all! A satiating food is one that keeps you feeling full for a long time, thanks to its high fiber, protein, and water content, or its low glycemic index.
Imagine your stomach like a sponge: the more water and fiber a food contains, the more it fills you up without weighing you down, much like a sponge that absorbs a lot of water without being heavy. Conversely, potato chips (high in calories, low in fiber) don’t fill you up much but provide a lot of energy.
The main principles for choosing appetite-suppressant foods
To identify a truly filling AND low-calorie food, rely on a few simple criteria: favour foods rich in fibre (vegetables, whole grains), in protein (lean meats, eggs, low-fat dairy products), and in water (fruits, vegetables).
A low glycemic index also helps prevent cravings. The “Body Reset” principle involves starting over with a healthy diet, focusing on these foods to rebalance your meals. To check the calorie density, read the labels: less than 50 kcal/100g for vegetables, less than 100 kcal/100g for lean proteins—that’s ideal!
Comparative example: an apple (52 kcal/100g, rich in fiber and water) is much more satiating than a banana (90 kcal/100g, sweeter) or a handful of potato chips (500 kcal/100g, low in fiber, virtually no appetite-suppressing effect). Paule Neyrat and Joyfuel recommend incorporating these “filling” foods into your daily diet for a lasting effect.
Here is our selection of 100 low-calorie and filling foods
Here is a list of foods that meet these criteria, organized by category to help you create varied and delicious meals. For each food group, you’ll find the serving size, average calories per 100g, and a tip for incorporating it into your meals. Benefit from advice inspired by experts like Paule Neyrat and Joyfuel to eat smart!
Vegetables: allies for weight loss and satiety
Vegetables are low in calories , high in fiber and water, making them ideal for soups, salads, or as side dishes. For example, zucchini (17 kcal/100g) is delicious in a light gratin or stir-fry. Carrots ( 36 kcal/100g) are perfect grated in salads or cut into crunchy sticks. Spinach (23 kcal/100g) is a great addition to omelets or stir-fries. Asparagus (20 kcal/100g) is delicious steamed with a squeeze of lemon. Mushrooms ( 22 kcal/100g) add texture and flavor to stir-fries. Green beans and peas (70 kcal/100g) are also valuable additions. Tip: Prepare a large pot of mixed vegetable soup for a satisfying and light dinner.
- Zucchini (17 kcal/100g, water/fiber)
- Cucumber (12 kcal/100g, water)
- Carrot (36 kcal/100g, fiber)
- Spinach (23 kcal/100g, fiber)
- Broccoli (34 kcal/100g, fiber/plant protein)
- Cauliflower (25 kcal/100g, fiber)
- Red cabbage (31 kcal/100g, fiber)
- Lettuce (15 kcal/100g, water)
- Rocket (25 kcal/100g, fiber)
- Celery stalk (16 kcal/100g, water)
- Radishes (16 kcal/100g, water)
- Green beans and peas (35-70 kcal/100g, fiber)
- Asparagus (20 kcal/100g, water)
- Leek (29 kcal/100g, fiber)
- Fennel (25 kcal/100g, water)
- Mushrooms (22 kcal/100g, vegetable protein)
- Spaghetti squash (31 kcal/100g, fiber)
- Eggplant (25 kcal/100g, fiber)
- Kale (49 kcal/100g, fiber)
- Water chestnut (20 kcal/100g, water)
Tip: For a Body Reset effect, prepare a stir-fry of various vegetables with a drizzle of olive oil and fresh herbs.
