Low-calorie meal planning tips


Determine your daily calorie needs

Then, calculate your daily calorie requirements to create a low-calorie food plan. Online calculators can estimate your daily calorie needs based on age, gender, weight, height, and activity level.

Choose nutrient-dense foods

 Vitamins, minerals, and other nutrients are abundant in nutrient-dense diets. Nutrient-dense foods include fruits, vegetables, whole grains, lean proteins, and low-fat dairy.

Plan your meals in advance

Plan your meals ahead of time to avoid making unhealthy last-minute decisions. Plan breakfast, lunch, supper, and snacks for the week with a meal planning template.

Focus on portion control

Healthy foods may be heavy in calories if eaten in excess. Measure your food, use smaller plates, and watch how much you eat.


Incorporate lean proteins

Chicken, fish, tofu, and lentils are low in calories but rich in protein, making them filling. Include lean protein in every meal.

Use healthy cooking methods

Don't deep fry or use too much oil. Instead, use healthy cooking techniques like grilling, baking, steaming, or sautéing.

Include plenty of fruits and vegetables

Fiber-rich fruits and vegetables are low in calories but filling. At least 5 servings of fruits and vegetables per day are recommended.

Be mindful of snacks

Snacking may help satisfy hunger between meals, but pick healthful alternatives. Avoid high-calorie snacks like chips, candy, and soda and choose healthy snacks like fresh fruit, veggies with hummus, or nuts.