When aiming for healthy weight loss, one of the crucial steps is to establish a sustainable calorie deficit that lets you achieve your goals without depriving your body. There are various methods to achieve this, but a highly effective strategy is to focus on foods that promote lasting fullness and reduce unnecessary cravings, thereby enhancing your diet’s ability to keep you satisfied.
Unsure how to create a meal plan that benefits your body without leaving you feeling hungry? Weight loss coach and TikTok influencer Kelly Story recently highlighted 18 high-protein, low-calorie foods that help maintain fullness while in a calorie deficit for the new year.
@kellybstory My favorite high protein or low calorie foods for staying full and volume eating in a calorie deficit! @Legion Athletics code kstory #legion #wieiadweightloss #caloriedeficit #lowcaloriemeals #lowcalorierecipe #highproteinmeals #highproteinrecipes #volumeeating #foodsforweightloss #greenscreen ♬ original sound – KELLY STORY | weightloss coach
Weight Loss Coach Highlights 18 Foods to Help You Stay ‘Full in a Calorie Deficit’ for the New Year: Chicken Strips and Hash Browns Included
At the start of her video, Story joked that it was made for those who are having “trouble losing weight and maintaining a calorie deficit” because they are “starving and have the appetite of a six foot man.” She added: “I’m about to show you some of my favorite foods that keep me insanely full for hours so you can lose weight without starving and suffering from endless food noise.”
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1. Realgood Foods Co. Lightly Breaded Chicken Strips
The coach noted that her "number one hack of all time" is to air fry these chicken strips (available at stores like Walmart) and "put them in wraps." She also suggested putting them in rice bowls" with vegetables on the side. She also said you could add these to "protein waffles or protein French toast" to do a chicken and waffle-type meal.
2. Fage Total 0% Greek Yogurt
The creator then noted that she uses this yogurt (found at outlets like Target) in "absolutely everything," like in "rice bowls" or with berries. She also recommended adding a "little bit of ranch dip" to this product and using it to "dip" the aforementioned chicken strips in. "Using low-calorie, high-protein condiments like this is so huge," she said. Story stressed that adding these to your meal will keep you "fuller for longer."
3. Great Value Riced Cauliflower
The coach then suggested using cauliflower rice, like this Walmart brand one, for "poke bowl-style" meals with salmon, avocado and cucumber. She added: "I also do Chipotle-style balls at home with this with peppers, lettuce, salsa, chicken, all of it."
4. Legion Whey+ Protein Powder
She also suggested using this vanilla whey protein powder available on Amazon to enhance flavor and boost protein intake, helping you stay satisfied all day. "The protein powder is just a must and this is going to bulk up your volume on anything," Story said. The health expert went on: "I literally put this in coffee, hot chocolate and smoothies." She also noted that you can "mix it with your Greek yogurt" or "dip your fruit in it and it's delicious." She continued: "it's so versatile and you need to be baking with protein powder because it makes a huge difference in your macros."
5. Great Value Lowfat Cottage Cheese Small Curd 1% Milkfat
It's no secret that cottage cheese is a great protein option for those aiming to shed pounds, and Story suggests picking up this particular one from Walmart. "You can bake this on literally anything," she said, adding: "I put this on toast, and put it in the air fryer and do a sweet version of it." She also shared: "or I'll also make pizzas with this on low-carb wraps in the oven." The coach explained that "you will notice a huge difference in how full you feel if you start adding this and Greek yogurt to everything."
6. Strawberries
Next, Story suggested adding more strawberries and "berries" in general to your diet to lose weight healthily. "When I have a sweet tooth I'll literally use a crap ton of strawberries, freeze them and put Splenda on them," she shared. She added: "it is the best dessert and you can also put this on top of anything like your oats, cereal and your Greek yogurt bowls." She stressed that this is to "add volume to make your meal bigger so that you're fuller for longer."
7. Blueberries
The health pro noted that blueberries have "virtually barely any calories" and that they serve as her "go-to snack" throughout the day when she needs a "handful of something to grab and go back to work." She continued: "I keep two pints of blueberries in my fridge at all times and I just eat them throughout the day."
8. Broccoli
Up next is "broccoli, but not just as a side, but as a filler for stuff," she said. The TikToker noted that this could be "where you would use lettuce in a rice bowl or a wrap." She explained: "I will cut up broccoli in really small pieces, poke it and then add it to big wraps, on burritos, or add it to rice bowls just for a lot more volume." This is so you can "cut down on the rice you're using" for weight loss or just "make your meals bigger in general so that you feel fuller for a longer amount of time."
9. Zucchini / Squash
Story noted that she eats these vegetables by themselves and that you can put them in "absolutely everything" meal-wise for weight loss. "You can also add broccoli and zucchini or squash to salads as well because they're virtually so low-calorie."
10. Watermelon
Story said that watermelon is also "so low-calorie like berries" and one of those fruits that is "so filling." Watermelon is an excellent choice for those aiming to shed pounds, thanks to its low calorie count and high water content. A 100-gram portion contains merely 30 calories.
11. Great Value Shredded Hash Browns
This one might be surprising! Story noted that she often eats "frozen hash browns" like these from Walmart to maintain a healthy weight. "You can use these as a base a breakfast bowl or you can also add these to breakfast burritos." She noted that she will also often "eat these with steak or chicken at night and put some ketchup on it and it's so good."
12. Great Value Frozen Berry Medley
Story deemed frozen berries like these from Walmart to the "best base to smoothies." When she makes her own smoothies, the expert stressed: "I want them to be really low-calorie. I'll use frozen berries, spinach and almond milk." She also recommended using protein powder and blending it up for a "delicious" treat.
13. Cherries
Cherries can aid in weight loss through several mechanisms. They are rich in fiber, which promotes a sense of fullness and helps prevent excessive eating. Additionally, cherries are low in calories, making it easier to reduce your total calorie consumption. Story said that these fruits are not "eaten enough." She recommended adding them to "Greek yogurt" or dipping them in "peanut butter." This, she said, "gives you a little peanut butter and jelly jam situation." Yum!
14. Cabbage
According to Story, cabbage is beneficial for weight loss since it is low in calories and rich in fiber, which can promote a sense of fullness and lead to a reduced calorie intake. "If you just chop this up and add it to a pan with a bunch of seasonings and steam it, it's so low calorie and so good," she said. She added that "you can eat so much of it and you can also add this to anything as a filler as well." As for her recommendations, she noted that she loves to make "shrimp wrapped up in cabbage for a little spring roll situation and adding shredded carrots in there."
15. Brussel Sprouts
The fiber in Brussels sprouts helps you feel full between meals. This can prevent overeating or mindless snacking that might lead to unplanned weight gain, Story said. "These are so good if you smash them and throw them in the air fryer and add a little bit of balsamic glaze," she added. The creator shared that she also loves eating these with "sugar-free syrup."
16. Cooked Shrimp
Story called eating cooked shrimp the "best hack to dieting ever," noting that you can eat a "whole bag" from Walmart and it wouldn't "make a dent in your calories for the day." She also shared that you "don't have to eat it alone." Her recommendations? Wraps. "I do shrimp on corn tortillas or low-carb wraps and tacos," she went on. Story also advised trying cooked shrimp in spring rolls.
17. Crabjoy Snack Bites
Story noted that crab snack bites (like these from Crabjoy) are "so versatile" and they have packets that "you can just eat as a snack." She shared that she likes to eat these with soy sauce. Consuming crab can aid in weight loss due to its low-calorie and high-protein composition, which contains very little fat. This makes it an excellent choice for those looking to lose weight as part of a balanced diet. The protein helps with satiety, and the low fat content helps control calorie consumption.
18. Starkist Tuna Creations Ranch
The weight loss coach concluded her video that she loves to make "sandwiches on low-carb bread with tuna" like in these packages, and "a lot of lettuce, tomato and mayo." Another idea she shared with her followers is to use "protein chips and make little tuna cracker nachos."
The Bottom Line
When trying to lose weight healthily, it's best to prioritize foods that keep you feeling full for longer periods and help curb unnecessary cravings. By doing so, you can enhance the effectiveness of your diet in maintaining your satisfaction. Now, for your weight loss journey in 2025, you have access to a list of eighteen carefully selected items recommended by a weight loss coach and health expert, which you can refer to as needed.
