Low Calorie High Fiber Foods for Weight Loss: Meals & Tips
A high fiber low calorie diet is an effective strategy for weight loss, combining low calorie high fiber foods to promote satiety and support digestion. This guide provides a high fiber low calorie meal plan, a comprehensive list of high fiber low calorie foods, including high fiber foods for weight loss vegetarian options, and practical tips to incorporate these foods into your diet.
Use this guide with our calorie deficit calculator to create a personalized weight loss plan.
Key Fact: High-fiber foods (3+ g fiber/100 g) help you feel full on fewer calories, making a high fiber low calorie diet ideal for sustainable weight loss.
This guide covers:
- Benefits of low calorie high fiber foods for weight loss
- Sample low calorie high fiber meals for a 1,200-calorie diet
- Comprehensive list of high fiber low calorie foods, including vegetarian options
- Tips for adopting a high fiber low calorie diet
- Integration with a calorie controlled diet
Related: Explore our Calorie Deficit Calculator, Calorie Deficit Guide, Low Calorie Diet Plan, High Protein Low Calorie Diet, or Macro Calculator.
Why Choose Low Calorie High Fiber Foods?
Low calorie high fiber foods support weight loss by promoting fullness, stabilizing blood sugar, and improving digestion. Fiber slows digestion, reducing hunger, and low-calorie foods help maintain a calorie deficit. A high fiber low calorie diet is especially effective for those seeking sustainable fat loss.
Benefits include:
- Increased satiety: Fiber-rich foods keep you full longer, reducing overeating.
- Low calorie density: High-fiber foods often have fewer calories per gram.
- Improved digestion: Fiber supports gut health and regular bowel movements.
- Blood sugar control: Slows sugar absorption, preventing energy crashes.
Tip: Aim for 25–30 g fiber/day for women and 30–38 g/day for men. Use our calorie deficit calculator to set your calorie target.
Sample Low Calorie High Fiber Meal Plan
This low calorie high fiber meal plan targets ~1,200 kcal/day and ~30 g fiber, ideal for women or smaller individuals aiming for a moderate deficit.
- Breakfast (300 kcal, 8 g fiber): 1/2 cup oatmeal (150 kcal, 4 g fiber), 1/2 cup raspberries (30 kcal, 4 g fiber), 1 tbsp chia seeds (60 kcal, 5 g fiber), 1/2 cup almond milk (60 kcal).
- Lunch (400 kcal, 10 g fiber): Lentil salad (1/2 cup lentils, 150 kcal, 8 g fiber; mixed greens, 20 kcal; 1 tbsp olive oil dressing, 120 kcal; 1/2 cup cucumber, 10 kcal).
- Dinner (350 kcal, 8 g fiber): 3 oz grilled chicken (120 kcal), 1 cup steamed broccoli (55 kcal, 5 g fiber), 1/2 cup quinoa (95 kcal, 3 g fiber).
- Snack (150 kcal, 4 g fiber): 1 medium apple (95 kcal, 4 g fiber), 1 tbsp almond butter (55 kcal).
Warning: Ensure your diet includes enough protein and fats for balance. Consult a nutritionist for personalized low calorie high fiber meals.
List of High Fiber Low Calorie Foods
This list of high fiber low calorie foods includes vegetarian options to support your weight loss goals.
| Food (100 g unless noted) | Calories (kcal) | Fiber (g) | Type |
|---|---|---|---|
| Raspberries (1 cup) | 64 | 8 | Fruit |
| Broccoli (steamed) | 35 | 5 | Vegetable |
| Lentils (cooked) | 116 | 8 | Vegetarian |
| Chia seeds (1 tbsp) | 60 | 5 | Vegetarian |
| Black beans (cooked) | 132 | 8.7 | Vegetarian |
| Spinach (raw) | 23 | 2.2 | Vegetable |
| Apple (medium, ~182 g) | 95 | 4.4 | Fruit |
| Brussels sprouts (roasted) | 56 | 4 | Vegetable |
Note: Combine these foods with lean proteins from our high protein low calorie diet guide for balanced meals.
Tips for a High Fiber Low Calorie Diet
- Increase fiber gradually: Add 5 g fiber/week to avoid digestive discomfort.
- Stay hydrated: Drink 8–10 cups of water daily to support fiber digestion.
- Plan meals: Prep low calorie high fiber meals to stay on track.
- Combine with protein: Pair fiber-rich foods with proteins like lentils or chicken for satiety.
- Track intake: Use a food diary to ensure 25–30 g fiber/day. Check our macro calculator for balance.
Tip: Explore our low calorie diet plan for meal ideas that incorporate high fiber foods for weight loss vegetarian.
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