After an inspiring 133-week journey of shedding body fat and reaching my best shape yet, weighing in at 166.370 lbs, I’ve discovered the power of certain low-calorie foods that help keep hunger at bay. As someone who’s successfully maintained a 130-pound weight loss for over a decade, I’m excited to share an updated list of 10 belly-filling foods that made my diet journey not only achievable but also enjoyable. These foods, rich in fiber and protein, are not just about cutting calories; they’re about feeling satisfied and motivated every day. Whether you’re a long-time follower or a new friend, join me as I reveal the specifics of these game-changing foods and how they can fit seamlessly into your lifestyle for lasting results.

1. Mixed Berries

Frozen mixed berries are at the top of my list. Available conveniently at Walmart, these berries are a fantastic blend that offers sweetness and satisfaction in each cup. With just 70 calories per serving and a substantial 4 grams of fiber, mixed berries help slow digestion and prolong feelings of fullness. We love adding them to protein ice cream, French toast, and Greek yogurt, making them a versatile addition to our meals.

2. Sliced Frozen Peaches

Peaches are another delightful fruit that is low in calories but high in satisfaction. With only 45 calories per cup and 2 grams of fiber, you can indulge in two cups for under 100 calories, bulking up your meals without the calorie overload. These peaches add volume to French toast, Greek yogurt bowls, and protein pancakes, enhancing both the flavor and fullness factor.

3. Fairlife 0% Milk

This milk has become a game changer for us. It contains 80 calories and 14 grams of protein per cup. With more protein than regular milk, Fairlife’s 0% milk helps manage hunger hormones, making meals like cereal, protein pancakes, and even savory dishes like mashed potatoes more satisfying.

4. Honey Nut Cheerios

Cereal, traditionally high in sugar and less filling, has been revolutionized with the inclusion of fiber-rich Honey Nut Cheerios. One cup contains 140 calories, 3 grams of protein, and 3 grams of fiber—an ideal combination for sustained fullness. Pairing it with Fairlife milk makes for a surprisingly filling snack that counters the stereotype of cereals as a diet-wrecker.

5. Plain Fat-Free Greek Yogurt

Greek yogurt has remained a staple in my diet from the start. With 100 calories and 17 grams of protein per ¾ cup, it’s a perfect base for flavoring according to your taste, whether with honey, berries, or protein powder. Greek yogurt’s versatility extends to being used as a substitute for high-calorie ingredients in recipes, ensuring meals remain lower in calories but higher in satisfaction.

6. Popcorn

Smart Pop popcorn is my evening lifesaver. A single bag offers a whopping 13 cups once popped, all for 240 calories. With 8 grams of fiber and 7 grams of protein, this snack is a belly-filling delight. Adding low-calorie seasonings such as dill or cheddar can elevate this already satisfying treat into an irresistible, guilt-free indulgence.

7. Fiber One Bars

When cravings hit, Fiber One bars become my go-to snack. These brownie-flavored bars offer 90 calories and a hefty 5 grams of fiber, making them a potent hunger buster. Topped with low-cal whipped cream or chocolate sauce, they transform into a decadent treat that satisfies the sweet tooth while maintaining dietary goals.

8. Strawberry and Yogurt Protein Bars

These bars are a more recent favorite, providing a granola-bar experience with the added benefit of 11 grams of protein per bar. At 150 calories each, they make for a portable, satisfying snack that fits into both my calorie budget and my lifestyle, accompanying me on trips or office days.

9. Christie Arrowroot Cookies

Arrowroot cookies might seem indulgent, but with five cookies weighing in at just 150 calories and 3 grams of protein, they’ve become a delightful surprise on my diet. Pairing them with a spread like peanut butter or crumbling onto yogurt can transform them into a more substantial and filling treat.

10. Black Forest Ham

Deli meats, especially Black Forest ham, provide an unexpected source of protein. With 12 grams of protein in just two slices and only 70 calories, this meat is perfect in sandwiches, pizzas, or alone as a high-protein snack. Deli ham stands out as a versatile and satiating food option that fits perfectly into a calorie-conscious plan.

These ten foods were essential in helping me maintain a calorie deficit without feeling deprived or excessively hungry. Not only are they practical and easy to incorporate into various meals, but they also support a balanced diet that keeps energy levels stable throughout the day.

Through my personal journey, I’ve learned that successful weight loss is about finding foods that are both nutritious and enjoyable, ensuring that healthy eating becomes a sustainable and lifelong commitment.