Leafy greens like spinach, kale, Swiss chard, and collard greens are low in calories but high in fiber, vitamins, and minerals. They can be the base of salads or added to smoothies.

Leafy Greens

Legumes, such as lentils, chickpeas, and black beans, are rich in protein and fiber, which help you feel full and satisfied. They also provide important nutrients and are versatile in various dishes.


Quinoa is a complete protein source and a great source of fiber. It can be used as a base for salads or served as a side dish to add substance to your meals.


Tofu and tempeh are excellent sources of plant-based protein. They can be used in a wide range of dishes, from stir-fries to sandwiches, to increase your protein intake.

Tofu and Tempeh

Almonds, walnuts, chia seeds, and flaxseeds are packed with healthy fats, protein, and fiber. They make for a satisfying and nutritious snack or can be added to smoothies and oatmeal.

Nuts and Seeds

Whole grains like brown rice, whole wheat pasta, and oats provide complex carbohydrates and fiber, which help regulate blood sugar levels and keep you full

Whole Grains

Berries like strawberries, blueberries, and raspberries are low in calories and high in antioxidants and fiber. They can be enjoyed as a snack or added to yogurt and smoothies.



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