The best foods for weight loss are high in protein or fibre, keep you full for longer, and require little effort to prepare on a busy day. Here are 10 that consistently deliver on all three.
1. Eggs
High in protein, quick to cook, and versatile enough for any meal of the day.
2. Greek yoghurt
Higher in protein than regular yoghurt, and a good base for a filling breakfast or snack.
3. Chicken breast
A lean, affordable protein source that works in almost any meal.
4. Leafy greens
Extremely low in calories relative to volume, meaning you can eat a large amount for very little energy cost.
5. Lentils and beans
High in both protein and fibre, and a cheap way to bulk out meals while staying full for longer.
6. Oats
A slow-releasing carbohydrate that keeps energy and hunger stable through the morning.
7. Salmon or other oily fish
Protein plus healthy fats that support satiety and general health.
8. Cottage cheese
One of the highest protein-to-calorie ratios of any common food.
9. Berries
Lower in sugar than most fruits, with fibre that helps slow digestion.
10. Sweet potato
A nutrient-dense carbohydrate that provides steady energy without the blood sugar spike of more refined options.
Turning this into an actual meal plan
Knowing which foods help is one thing. Building them into meals your family will actually eat every week is another. Transform's 800+ family-friendly recipes already do this for you, paired with structured 18-minute workouts to support the results.
