Low Calorie "filler foods"?

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Joined: Jul 11
Posts: 1

Posted: 11 Jul 2011, 19:14
So I'm trying to get down to a 1,900 calorie diet now, since as of recently despite a decent diet and exercise, calorie intake has been what is keeping me from losing weight I'm afraid.

So I'm familiar with some low calorie and "filling foods" like Green Beans (60 calories per a whole can), 100 cal. fat free popcorn mini bags, and sugar free instant pudding (200 in a whole package), and celery.

Anything else you can recommend?

Stuff that will "fill your stomach" if you're still hungry after a workout, but will stay under 300 cal?

Any advice is greatly appreciated.

Joined: Jun 11
Posts: 1

Posted: 11 Jul 2011, 21:27
a piece of fruit like an apple, protein shake with water, 2 turkey pepperettes, 2 small sugar free/fat free yogurt cups, 1 1% cottage cheese with or without fruit, a haddful of raw or roasted almonds no salt, a handful of soynuts no salt, raw veggies. Not all at the same time of course... pick one from the list when u are hungry. High protein, low carbs.

Joined: Jun 11
Posts: 7

Posted: 11 Jul 2011, 22:11
Although I generally agree with the low carbs, I favor some carbs over others. I take plain yogurt and add strawberries (perfect season for it!). I also add flax or chia seeds (carbs but high fiber and low sugar) for more texture.
I definitely try to block any added sugar as it doesn't bring any additional value to the meal.

Joined: Oct 10
Posts: 163

Posted: 31 Jul 2011, 14:05
one of my tricks is Nappa or Chinese cabbage. it has a fairly mild taste. i use it instead of rice with stir fry or instead of pasta with marinara sauce and roasted chicken, the rest of the family still has rice or pasta, I still feel like I am eating with them, cuts the carbs and the calories WAY down. And you can eat a lot of it for next to no calories. I also make a soup that is chick stock, Nappa cabbage, ground chicken or tukey, celery and green pepper - when I take it to work everybody raves about the smell!
don't let your struggle become your identity!

Joined: Aug 11
Posts: 9

Posted: 29 Aug 2011, 14:26
Cook with Benefiber! Any way you can increase your fiber intake at meals and snacks will fill you up. For a quick snack on the go I was told by my Dr to check out Fiber One products. They are yummy too.

Joined: Aug 11
Posts: 2

Posted: 29 Aug 2011, 14:41
Another good snack on the go ia a NuGo Bar. My favorite is the Vanilla Yogurt, but they also come in chocolate & peanut butter/chocolate. I'm looking at the Van/Yog flavor; 170 cal, cal from fat 25, chol -0-, carb 26g, dietary fiber 2.5g, sugars 13g, protein 11g. There're also certified as low glycemic. And, NO, I don't work for the company - just find them a tasty travel companion when I can't eat other snacks.

Joined: Jul 10
Posts: 2,052

Posted: 29 Aug 2011, 15:12
Steamed or roasted asparagus. Carrots, raw or cooked. You can eat most any vegetable without piling on a lot of calories. I happen to love asparagus, and I can steam it in the microwave in just a couple of minutes. Plus, I'd rather get fiber from food than from supplements.

Fresh fruit. One serving of fruit tends to be in the range of 100 calories, give or take a little.

Eggs. Yogurt.

A medium baked potato is on the order of 160 calories, but be careful about what you put on it. I like baked sweet potato fries-- cut up a sweet potato, toss the strings with a little bit of oil, coat with paprika, turmeric and a dash of cayenne, and bake until they're done.

Joined: Apr 11
Posts: 496

Posted: 29 Aug 2011, 15:13
Eat more protein and fat, you will fill up and be more sated.

Joined: Aug 11
Posts: 99

Posted: 29 Aug 2011, 15:36
hard boiled eggs are my favorite trick!
they are virtually zero carbs. if you're like me, only eat the egg whites so it's pure protein. i believe a hardboiled egg white is about 15 calories (a regular egg is about 75)
If you only eat the egg white, its just as filling as the whole egg, plus much fewer calories, almost zero fat, and no cholesterol!
I usually have 2 for a mid-morning snack.

Joined: May 11
Posts: 150

Posted: 29 Aug 2011, 15:44
I would say hardboiled eggs but eat the whole thing...Choline in the egg yolk is good for your brain and the only reason the yolk contains more than 90% of 8 nutrients (calcium, iron, phosphorus, zinc, thiamin, B6, folate, and B12) and the only reason the white has more protein is because its bigger. A regular egg is 70 calories, and no carbs. I eat 2 every morning for breakfast. The fat of the yolk will also keep you fuller.

Joined: Jul 10
Posts: 1,712

Posted: 29 Aug 2011, 15:48
Any veggies add a lot of volume. I find that my biggest bang for the buck meals are when you pair a protein with a potato and a couple of veggie sides. my lunch today of BBQ chicken tenderloins, a small sweet potato and roasted zucchini and yellow squash was only about 300 cals for a big pile of food! Stir fries are also a great way to get a ton of veggies and lean proteins in- and they taste great, too! Weight Watchers has a great cookbook, Takeout Tonight, with a bunch of easy recipes for low cal Chinese, Japanese and Thai food- most ingredients can be found in any grocery store with a decent ethnic foods section.

Greek yogurt with fruit (berries or a chopped up peach), maybe a little granola, really fills me up, too- one of my staple afternoon snacks to get me through my workout. Celery and peanut butter is another of my regulars, or a handful of nuts or some string cheese. After a workout, you might try a small snack paired with a glass of milk- the liquid is filling and the nutrients are good for recovery, too. As we get into cooler weather, soups and chili's can fill you up for fairly few cals and tea is great for fending of mid-afternoon or late night hunger.

You'll also do yourself some favors by keeping your water intake up throughout the day.
- Natalie

Joined: May 10
Posts: 1,400

Posted: 29 Aug 2011, 15:53
For low-carb, I swear by Peanut Butter Cream (1 scoop whey protein, 2- 3 tbsp unsweetened almond or soy milk, 2 tbsp peanut butter). It's about 300 calories, but the combination of protein & fat kills any snacking urges I have at night every time, without fail.

If you do eat carbs, anything high in fiber will help keep you satisfied. I used to eat Kashi Go Lean Crunch with skim milk at night & that would keep me from snacking as well.

And ditto what Natalie said on the water intake...if you're drinking enough water your appetite will be better controlled.
Kat | NO EXCUSES, JUST RESULTS | Next milestone - 256: 60 lbs lost
2013: still up from 1/1, but coming back down...
2010: 50.4 lbs lost | 2011:17 lbs lost | 2012: 1 lb gained
How I did it: http://stubbysticks.wordpress.com/weight-loss-summary-by-month/

Joined: Jan 10
Posts: 53

Posted: 29 Aug 2011, 16:30
My favorite dinner is a HUGE salad with grilled chicken, a low-cal yogurt dressing (can be purchased in the supermarket), italian bread (I eat two-serving portions; it's only 48 carbs all together), and use a low-cal butter spread. All together the total calorie count for the meal is only about 450 calories... enjoy!

Joined: Jul 10
Posts: 442

Posted: 29 Aug 2011, 20:41
I think the "volume with vegetables" approach is a really good one, especially when paired with whole grains (a measured portion!) and a lean protein (weighed). I try to stick with a below-1400-calorie plan, and you'd be amazed at the full plates of food I can eat within that plan. One of my tricks is grilled peppers and sweet onions. Vidalia onions are in season now, and I split them and grill them up and eat half an onion as an extra veggie with my dinner. Sometimes most of my plate is full of grilled onion, zucchini, and peppers. It's colorful and filling and nutritious, without using up calories. Tonight I had stir fried tilapia with peppers, grilled onion, sauteed spinach and hulled barley. My plate and my tummy were full for under 400 calories. The more often I make multiple vegetables for dinner, the more often I can stick to my diet and feel full.

Joined: Sep 11
Posts: 2

Posted: 12 Sep 2011, 16:59
Fiber and liquid is your best bet for "filling up." For a quick snack earlier I had a few slices of wasa crispbread (which is SO high in fiber) and a full bottle of water. Stuffed!

Joined: Oct 12
Posts: 1

Posted: 09 Oct 2012, 13:43
I dice up a fresh tomato and add to every meal daily. It's only an extra 32 calories, has tons of nutrients and definitely beefs up a little lean cuisine so that you are actually full when your done eating!!

Every morning I eat 2 scrambled eggs on a bed of.. you guessed it! diced tomato and I throw some fresh salsa on top for flavor (172 calories total)
Lunch, I usually eat a 200 calorie lean cuisine (with tomato) totaling 232 calories
I never feel like I am depriving myself of food because I never leave the table not feeling full. I also actually like the food I'm eating!

Joined: Dec 11
Posts: 167

Posted: 09 Oct 2012, 18:16
Just goes to show everyone is different with what works Smile
“The last of the human freedoms is to choose one’s attitude in any given set of circumstances.” ~Victor E. Frankl

Joined: Aug 12
Posts: 42

Posted: 09 Oct 2012, 22:10
I like a lot of the ideas mentioned here, but like Cthulhu mentioned, different things work for different people.

Here are three favorite snacks of mine with their nutritional information that have been working for me:

Snack 1
One Quaker gluten free, salt free rice cake with cream cheese, alfalfa sprouts, tomato slice and sliced turkey with a total of 102kcal.
Quaker gluten free, salt free rice cake: 0mg sodium, 0g fat, 7g carbs, 0g fiber, 1g protein and 35 kcal.
Half serving (28g) Foster Farms Oven Roasted Turkey with broth 98% Fat Free: 205mg sodium, 0.5g fat, 0g carbs, 0g fiber, 4g protein and 22kcal.
Half serving(10g) Hy-Top Whipped Cream Cheese: 32mg sodium, 3.5g fat, 0.5g carbs, 0g fiber, 0.5g protein and 35kcal.
10g of alfalfa sprouts: 1mg sodium, 0.7g fat, 0.38g carbs, 0.2g fiber, 0.40g protein and 3 kcal.
40g slice of tomato (approx. 1/4" thick, 3" diam.): 2mg sodium, 0.08g fat, 1.57g carbs, 0.5g fiber, 0.35g protein and 7kcal.

Snack 2
50g Pure Protein Bar Chocolate Deluxe flavor (made by Worldwide Sport Nutritional Supplements Inc.): 75mg sodium, 4.5g fat, 17g carbs, 2.0g fiber, 20g protein and 180kcal.

Snack 3
Piece of fruit (I like nectarines) or string cheese with one serving unsalted dry roasted almonds.
100g nectarine (approx 2.5" diameter): 0mg sodium, 0.32g fat, 10.55g carbs, 1.7g fiber, 1.06g protein and 44kcal.
One serving(1 stick) Frigo Light String Cheese: 200mg sodium, 2.5g fat, 0g carbs, 0g fiber, 7g protein and 50kcal.
One serving(28g) unsalted dry roasted almonds: 0mg sodium, 14.74g fat, 5.4g carbs, 3.3g fiber, 6.19g protein and 167 kcal.
nectarine + almonds = 211kcal
string cheese + almonds = 217kcal

Obviously the nutritional values for these items will have slight variations depending on the brand and the portion size you consume, but what I have listed here is likely going to be fairly close if the portion sizes remain the same or close to what I have listed here.

One other idea I heard of is drinking a cup of soup broth without all the other soup stuff like meat, veggies and noodles. I haven't tried it myself, but I've heard it works well for others, so I think I'll give it a try someday.


Joined: May 12
Posts: 14

Posted: 10 Oct 2012, 21:06
I love all the tips for filling meal and snacks. Thanks all for sharing with this returning "newbie". I recently learned about finely grated cauliflower (raw) and use it as you would rice; or put it in a mixed vegetable salad, it looks like small bits of cheese--yet the taste is neutral and the fiber is filling.

Joined: Dec 11
Posts: 10

Posted: 12 Oct 2012, 06:42
I am in love with "Almond Nut-Thins" - you can have 16 nice sized crackers for 140 calories and they are a good filler. Lots of different flavors too - the Pepperjack cheese one is gooooooood.


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