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Filling Low-Calorie Meals {50+ Meals Below 100 Energy}

Try over 50 concepts for filling low calorie meals 100 energy or much less that can assist you meet your calorie in your weight reduction journey.

The battle is actual relating to counting energy. I spent years on my 100-pound weight reduction journey searching for filling low-calorie meals as I attempted to each persist with my calorie objective and never really feel ravenous on a regular basis (1200 energy of chips and chocolate doesn’t do a lot to maintain you full!).

There are professionals and cons to calorie counting, however the unlucky fact is if you wish to drop pounds, it is advisable to be sure you are consuming fewer energy than your physique is burning.

It may be powerful to nonetheless eat like a standard individual (no matter “regular” means, anyway!) and keep inside your calorie objective.

That’s why I wished to share a number of the meals I attain for once I’m hungry however wish to keep on observe with my weight reduction.

Now, bear in mind, portion measurement is essential right here! Should you eat huge quantities of even the healthiest of meals, you’ll go overboard, so thoughts your serving sizes with all of those meals.

That is simply one of many many weight reduction ideas we offer you in our Devoted End Traces 2.0 Christian Weight Loss program that can assist you construct a wholesome way of life that’s truly reasonable for you.

50 Filling Foods Under 100 Calories with plate of hard boiled eggs

50+ Low Calorie Meals Below 100 Energy

What meals is filling however low in energy?

Nice query! I hear this so much and I’m certain you received’t be too shocked by my reply.

Greens and fruits are the easiest meals to refill on which are low in energy.

You may eat an enormous plate of veggies for a similar quantity of energy as a small handful of crackers.

If you wish to study extra, learn up on calorie density. It’s a captivating matter!

What meals fill you up with out gaining weight?

My reply to this query is just like the reply above however with a couple of extra meals teams added.

One of the best meals to fill you up with out gaining weight are greens, fruits, beans, and entire grains.

Beans aren’t essentially low-calorie however they’re nice for weight reduction!

Use this enormous record of filling low calorie meals the subsequent time you’re meal planning or simply searching for low calorie snacks to fill you up.

Broccoli and grape tomatoes on plate


Earlier than you scan proper previous this class pondering, “Nicely, duh, greens are filling low calorie meals…” Take into consideration what that might do to your weight reduction journey.

Consuming extra greens was one of many greatest causes I used to be in a position to change my weight loss plan to lose 100 kilos. As a result of they’re so filling (they’re filled with fiber) and they’re so low in energy, you’ll be able to actually get a number of bang to your buck.

So, don’t assume I’m simply speaking about crunching on child carrots to your snack. There are such a lot of methods to get extra greens into your weight loss plan so as to eat extra and lose extra weight.

Add shredded carrots into your spaghetti sauce, make a inexperienced smoothie, add spinach to your scrambled eggs, and a lot extra (try this publish for 10 methods to eat extra greens).

Truthfully, I by no means fear about measuring my greens. The extra, the higher! I added measurements beneath but when I have been you, I’d eat greens to your coronary heart’s content material.

100-Calorie Servings of Greens

  • 5 cups chopped zucchini
  • 3 1/4 cups chopped broccoli
  • 3 3/4 cups chopped cauliflower
  • 60 inexperienced beans (~3 1/4 cup)
  • 3 giant tomatoes (~3 cups chopped)
  • 31 medium spears of asparagus
  • 10 cups of child spinach
  • 6 cups chopped celery
  • 2 1/4 cups chopped purple bell peppers
  • 3/4 cup corn
  • 33 grape tomatoes
  • 28 child carrots
  • 3 medium cucumbers
A bunch of cherries


After all, fruits and veggies need to be the primary suggestions on this publish as a result of they’re staples in a nutritious diet.

Fruit has tons of nice vitamins, but it surely additionally has sugar, which implies they’ve extra energy than the greens had (which means, you’ll be able to’t eat a pile of fruit fairly the identical as you’ll be able to a pile of child spinach!). Fruit could be a filling low calorie meals simply watch the serving sizes and energy.

Apples and oranges are probably the most filling of the fruits (an apple is my favourite afternoon snack), however all of those are nice selections to eat on their very own.

You may throw them right into a smoothie, simply beware that smoothies can get excessive in energy and sugar quick they usually additionally don’t preserve you full so long as consuming the precise fruits & veggies in there straight would (learn extra on that in Are Smoothies Good For Weight Loss?).

Fruit is one other meals group the place I don’t stress about measurements. Recent greens and fruit are practically unimaginable to overeat they usually aren’t the primary areas inflicting weight achieve, so get pleasure from your fruit!

100-Calorie Servings of Fruit

  • 1 giant apple
  • 1 giant orange
  • 2 cups strawberries
  • 1 1/4 cups blueberries
  • 52 grapes
  • 2 cups diced watermelon
  • 2 medium peaches
  • 2 plums
  • 1 cup mango
  • 1 1/4 cups pineapple chunks
Mason jar of Greek yogurt with peaches

Greek Yogurt

Greek yogurt makes an incredible snack with protein to fill you up. A selfmade strawberry Greek yogurt popsicle makes an incredible filling low calorie meals and a incredible summer season deal with! However it’s greater than only a snack meals or breakfast merchandise.

I exploit plain Greek yogurt as a bitter cream substitute on tacos and burrito bowls, I add it to soup (like Roasted Cauliflower Soup) so as to add creaminess with out the cream, and I’ve even used it to make more healthy whipped cream for desserts (like on this Summer time Berry Trifle).

100-Calorie Servings of Greek Yogurt

  • 5.3 oz container Chobani or Oikos 0% plain Greek yogurt (80 energy)
  • 5.3 oz container Dannon Gentle & Match Vanilla Greek yogurt (90 energy)
  • 5.3 oz container Chobani Merely 100 (vanilla, pineapple, blueberry, peach, strawberry, black cherry)
  • 5.3 oz container Yoplait Greek 100 Protein (blueberry, black cherry, peach, strawberry, vanilla, strawberry-banana, blended berry)
Plate of hard boiled eggs, some cut in half showing yolk on napkin


Eggs rating extremely on the satiety index (which means they’re nice for filling you up) for under having 70 energy every! Which makes these a filling low calorie meals! They’re my go-to breakfast to begin my day with a satisfying, low-calorie breakfast that retains me full till lunch and prevents me from having meals cravings later within the day.

And it’s really easy so as to add greens to eggs in scrambles, frittatas, crustless quiches, omelets, and breakfast casseroles.

And onerous boiled eggs make such an incredible snack!

100-Calorie Servings of Eggs

Clock of cheese partially grated with cheese grater on cutting board


After I want a filling snack, chips and crackers simply don’t minimize it for me. A small piece of cheese, nonetheless, can fill me. And, let’s face it, cheese is scrumptious! Cheese is a scrumptious low calorie snack that may fill you up.

It’s larger in energy, so the parts are a bit smaller, however a string cheese or a wedge of Laughing Cow cheese could make an incredible snack or addition to your meal. These are additionally nice in case you are placing collectively wholesome charcuterie boards!

100-Calorie Servings of Cheese

Measuring cup of quinoa being poured into a pot


Quinoa has a ton of dietary advantages and it’s a full protein, making it a superfood – excellent for a filling low calorie meals or snack!

As a result of it’s so excessive in protein and fiber, you don’t must eat a number of it to really feel full. I exploit quinoa as a rice substitute typically, however my favourite strategy to eat it’s in quinoa bites. I’ve a ton of various flavors you can also make with them – some decrease in energy than others.

100-Calorie Servings of Quinoa

  • rather less than 1/2 cup plain cooked quinoa
Bowl of oats with dried berries


Whether or not you’re having oatmeal for breakfast, vitality bites for a snack, or utilizing oats as a substitute of breadcrumbs in your meatloaf, oats are a good way to get extra of these filling entire grains into your weight loss plan. Oatmeal is one other nice low calorie snack that may fill you up.

100-Calorie Servings of Oats

Bowl of red potatoes


Potatoes have gotten a nasty rap within the weight loss plan world. Whereas I can agree that we’d all do effectively eliminating a few of our empty junk meals carbs (right here’s you chips and crackers), potatoes don’t match into that class.

They do have carbs, however are way more filling they usually additionally pack various vitamins, whether or not you select russet potatoes or candy potatoes.

I roast candy potatoes typically and I keep away from the added energy of the oil by utilizing a silicone baking sheet and simply giving them a fast spritz of cooking spray earlier than including seasoning.

100-Calorie Servings of Potatoes

  • 1 medium (4oz) candy potato
  • candy potato fries – 1/2 medium candy potato with 1 tsp oil and salt and pepper
  • 1 small (3.8oz) baked potato
Plate of roasted chicken and vegetables

Fish & Lean Meat

In the case of lean animal proteins, fish and boneless skinless rooster or turkey breast are incredible selections to fill you up with out overloading you with energy. Including protein to your meal will assist add a filling low calorie meals to your day.

These meats have a number of protein with out a number of further fats, making them best for weight reduction.

100-Calorie Servings of Fish

  • 4oz tilapia
  • 4oz cod
  • 3oz mahi mahi
  • 2oz salmon

100-Calorie Servings of Lean Protein

Bowl of cottage cheese next to a glass bottle of milk

Cottage Cheese

Truthfully, I’m not an enormous fan of consuming cottage cheese by itself. I do know some individuals who love consuming it as a snack together with crushed pineapple, however I desire to make use of cottage cheese as an ingredient.

My favourite means to make use of cottage cheese is definitely in quiche or breakfast casseroles! It tastes nice, feels very filling and satisfying, and offers you a excessive protein breakfast that may preserve you full till lunch (a minimum of, it does me!).

100-Calorie Servings of Cottage Cheese

  • 2/3 cup 1% cottage cheese
  • 1/2 cup 2% cottage cheese
Bowl of cooked black beans


I exploit black beans and cannellini beans on a regular basis. Beans are excessive in fiber and protein, making them an incredible meat substitute.

Black beans are nice in burrito bowls, soups, taco salads, black bean burgers, and so many meatless meals, as effectively. I exploit cannellini beans extra typically in soups and pasta dishes.

100- Calorie Servings of Beans

  • rather less than 1/2 cup low sodium black beans
  • rather less than 1/2 cup cannellini beans
  • a bit of greater than 1/3 cup pinto beans
  • 1 serving Wholesome “Refried” Beans (83 energy)
Glass bowl full of popcorn


I put this one decrease on the record as a result of 100 energy of popcorn doesn’t fill me up practically as a lot as Greek yogurt or string cheese, however popcorn is definitely extra filling than different crunchy, salty snacks as a result of it’s excessive in fiber.

And, for those who’re searching for one thing that may take you a bit of time to munch on, this can be a nice alternative since a serving is about 3 cups of the stuff. It’s an ideal low-calorie film snack (simply skip the “movie show fashion” butter)!

100-Calorie Servings of Popcorn

Bowl of unshelled almonds


Nuts are larger in fats than a lot of the different snacks on this record, which isn’t essentially a nasty factor since fats is nice for retaining you full. It simply means you must be aware of portion sizes.

I like to recommend both getting 100-calorie serving baggage of nuts or counting them out into particular person baggies your self whenever you purchase them so that you persist with a correct portion. These 100-calorie serving baggage of nuts make an incredible filling low calorie meals. It’s all too straightforward to seize a handful of nut-filled path combine and assume it doesn’t appear like a lot, but it surely very simply could possibly be double the conventional serving measurement!

100-Calorie Servings of Nuts

What’s your favourite filling low calorie meals? Tell us within the feedback beneath.

Extra filling low-calorie meals that you’ll get pleasure from.

50+ Wholesome Snacks for Weight Loss – On this record of over 50 wholesome snacks for weight reduction, one can find candy choices, salty selections, seize and go snacks for work and faculty, and the perfect late night time snack choices.

Immediate Pot Spaghetti Squash Recipe | Straightforward Vegetable Dish – This Immediate Pot Spaghetti Squash recipe is a quick and straightforward vegetable dish that’s low calorie and low carb, making it an incredible meals for weight reduction!

10 Methods to Eat Extra Greens – Use these 10 methods to eat extra greens for inventive tricks to get extra nutritious weight loss plan and train your self to truly like veggies!

Pin this record of filling low calorie meals for later!

50 Filling Foods Under 100 Calories with plate of hard boiled eggs

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