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What to Eat on a Low-Calorie Diet, According to a Dietitian


Citrus Fruits:

Rich in vitamin C, which is known to boost the production of white blood cells, essential for fighting infections. Include oranges, grapefruits, lemons, and limes.



Packed with antioxidants and vitamins that help protect your immune cells. Blueberries, strawberries, and raspberries are excellent choices.

Leafy Greens:

Spinach, kale, and other dark, leafy greens provide a high dose of vitamins, minerals, and antioxidants that support overall immune health.

Cruciferous Vegetables:

Broccoli, cauliflower, Brussels sprouts, and cabbage are low-calorie options with fiber and vitamins.

Colorful Vegetables:

Bell peppers, tomatoes, carrots, and other colorful veggies add variety and nutritional value.

Plant-Based Proteins:

Tofu, tempeh, legumes (beans, lentils, chickpeas), and edamame are excellent plant-based protein sources.


Fatty fish like salmon, mackerel, and trout provide omega-3 fatty acids and protein.

Lean Meats:

Skinless poultry, turkey, lean cuts of beef, and pork are good sources of protein.

Nuts and Seeds:

Almonds, walnuts, chia seeds, and flaxseeds are nutrient-dense options.

Green Tea:

Rich in antioxidants, particularly catechins, which may enhance immune function.