Lentils: Lentils are a powerhouse of plant-based protein and fiber, both of which are crucial for weight loss.
Beans and Legumes: Similar to lentils, beans (like black beans, kidney beans, and chickpeas) are high in protein and soluble fiber.
Leafy Greens (Spinach, Kale, Swiss Chard): These vegetables are very low in calories but are packed with volume due to their high water and fiber content.
Cruciferous Vegetables (Broccoli, Cauliflower): These veggies are rich in fiber and vitamins. Their high volume and low-calorie density make them excellent for filling you up.
Quinoa: As a complete protein and a great source of fiber, quinoa is an excellent grain for weight loss.
– Tofu and Tempeh: low-fat sources of protein. Protein has a high thermic effect and it also helps preserve muscle mass while you lose fat. –
Sweet Potatoes: While a starchy vegetable, sweet potatoes are high in fiber, which digests slowly and keeps you feeling full. –
Mushrooms: Mushrooms are very low in calories but offer a great way to add bulk to a meal without adding extra calories and have been shown to help with satiety.
Oats: Oats are rich in soluble fiber, specifically beta-glucan, which forms a gel-like substance in the gut.
Avocado: While high in calories, avocados are packed with healthy monounsaturated fats and fiber.
Apples: Apples are high in both fiber and water, which makes them very filling.
Greek Yogurt (for lacto-vegetarians): Greek yogurt is an excellent source of protein and has a thick, creamy texture that makes it very satisfying.