Best Low Calorie Foods UK Shopping List (That Actually Keep You Full)
If you’ve ever wandered around the supermarket trying to decide what to buy for a calorie deficit, you’re definitely not alone. I remember standing in the fruit and veg aisle years ago wondering if there was some secret list everyone else knew about. Was I supposed to buy rice cakes? Cottage cheese? Celery? Or was there something better?
The truth is, healthy eating doesn’t have to mean filling your trolley with foods you don’t actually enjoy. Some of the best low calorie foods are probably things you already buy, and they can make meals much more satisfying than living on lettuce leaves and diet yoghurt.
This shopping list is full of everyday foods you can find in most UK supermarkets, whether you shop at Aldi, Lidl, Tesco, Asda, Morrisons, Sainsbury’s or anywhere else.
Remember too that lower calorie doesn’t automatically mean healthier. Some foods are naturally higher in calories but packed with nutrients, while others are low in calories but won’t keep you satisfied for very long. The aim isn’t to eat the fewest calories possible, but to build meals that leave you feeling full and happy.
Why Choose Low Calorie Foods?
When you’re trying to lose weight, creating a calorie deficit is important, but that doesn’t mean you have to feel hungry all the time.
Choosing foods that are lower in calories but high in protein, fibre or water content means you can often eat a more generous portion while still staying within your calorie goals.
I always found that much easier than trying to survive on tiny meals that left me rummaging through the cupboards an hour later.
Fresh Vegetables
Vegetables are one of the easiest ways to add volume to meals without adding lots of calories.
Some of my favourites include:
- Broccoli
- Cauliflower
- Carrots
- Courgettes
- Mushrooms
- Peppers
- Tomatoes
- Cucumbers
- Spinach
- Lettuce
- Green beans
- Cabbage
- Kale
- Asparagus
- Celery
- Aubergine
- Radishes
- Spring onions
- Sugar snap peas
Frozen vegetables are just as nutritious as fresh and often work out much cheaper too.
Fruit
Fruit is naturally sweet, packed with vitamins and often much more satisfying than processed snacks.
Good choices include:
- Apples
- Pears
- Strawberries
- Raspberries
- Blueberries
- Blackberries
- Oranges
- Clementines
- Grapes
- Watermelon
- Kiwi
- Peaches
- Plums
- Cherries
- Grapefruit
Frozen berries are lovely stirred into yoghurt or porridge.
Lean Protein
Protein helps you stay fuller for longer, making it one of the most important parts of a balanced diet.
Keep an eye out for:
- Chicken breast
- Turkey breast
- Lean beef mince (5% fat)
- Lean pork loin
- White fish
- Salmon
- Tuna
- Prawns
- Eggs
- Cottage cheese
- Skyr yoghurt
- 0% Greek yoghurt
- Tofu
- Quorn pieces
- Edamame beans
Potatoes and Carbohydrates
Carbohydrates often get an unfair reputation. In reality, they can be part of a healthy diet and help keep you satisfied.
Some great options include:
- Potatoes
- Sweet potatoes
- New potatoes
- Brown rice
- Wholegrain rice
- Wholemeal pasta
- Lentil pasta
- Wholemeal wraps
- Wholemeal bread
- Oats
- Couscous
- Bulgur wheat
- Quinoa
Potatoes are particularly filling for the number of calories they contain, especially when baked, boiled or air-fried rather than deep-fried.
Tinned and Cupboard Foods
Having a few cupboard staples makes throwing together healthy meals much easier.
I’d always recommend keeping:
- Chopped tomatoes
- Passata
- Baked beans
- Chickpeas
- Kidney beans
- Black beans
- Cannellini beans
- Lentils
- Sweetcorn
- Tuna
- Sardines
- Reduced-salt stock cubes
- Herbs and spices
These ingredients can turn simple meals into something much more interesting without adding lots of calories.
Healthy Snacks
When hunger strikes between meals, these are some of my favourite options.
- Apples
- Grapes
- Carrot sticks
- Cucumber
- Cherry tomatoes
- Skyr yoghurt
- 0% Greek yoghurt
- Hard-boiled eggs
- Edamame beans
- Rice cakes
- Popcorn (lightly salted)
- Cottage cheese
- Homemade soup
Personally, I’ve found that a snack with some protein keeps me going much longer than something that’s mostly sugar.
Low Calorie Condiments
Condiments can add lots of flavour without dramatically increasing the calories.
Some useful options include:
- Mustard
- Reduced sugar ketchup
- Salsa
- Mint sauce
- Hot sauce
- Soy sauce
- Worcestershire sauce
- Balsamic vinegar
- Lemon juice
- Fat-free yoghurt as a dressing base
Drinks
Staying hydrated can also help you feel your best.
Some lower calorie drinks include:
- Water
- Sparkling water
- Tea
- Coffee (without lots of added sugar)
- Sugar-free squash
- Diet fizzy drinks
- Herbal teas
Budget Low Calorie Foods
Eating healthily doesn’t have to cost a fortune.
Some of the cheapest healthy foods include:
- Potatoes
- Carrots
- Frozen vegetables
- Oats
- Eggs
- Tinned beans
- Lentils
- Chickpeas
- Cabbage
- Bananas
- Apples
- Tinned tomatoes
These ingredients can be used in countless meals and usually offer good value for money.
Foods That Fill You Up
Rather than simply choosing the foods with the fewest calories, I always found it more helpful to focus on foods that actually kept me full.
Some of the most filling low calorie foods include:
- Potatoes
- Eggs
- Oats
- Greek yoghurt
- Chicken
- Fish
- Beans
- Lentils
- Fruit
- Vegetables
A meal that contains protein, fibre and some healthy carbohydrates usually keeps me satisfied for much longer than one that’s low in calories but lacking in balance.
My Low Calorie Shopping Trolley
If I was doing a typical supermarket shop, my trolley would probably include chicken breasts, eggs, potatoes, peppers, mushrooms, broccoli, frozen vegetables, Skyr yoghurt, berries, apples, oats, wholemeal wraps, beans and a few tins of chopped tomatoes.
Nothing particularly exciting, and definitely no “diet” foods.
That’s something I learned after losing weight. The meals that helped me most weren’t made from expensive products with “low fat” or “weight loss” splashed across the packet. They were ordinary, everyday foods cooked in ways I enjoyed.
Because if you’re going to eat this way for months—or hopefully years—it has to be something you actually like.
Frequently Asked Questions
What are the best low calorie foods?
Most non-starchy vegetables, such as lettuce, cucumber, mushrooms, spinach and courgettes, are among the lowest calorie foods you can buy.
Are low calorie foods good for weight loss?
They can help because they allow you to eat satisfying portions while keeping your overall calorie intake lower. However, weight loss is about your overall eating pattern rather than any one specific food.
Which supermarket sells the best low calorie foods?
All the major UK supermarkets stock plenty of healthy, low calorie foods. Aldi and Lidl are usually good value, while Tesco, Asda, Morrisons and Sainsbury’s all have wide ranges of fresh produce and lean proteins.
Should I buy lots of diet foods?
Not necessarily. Many everyday foods are naturally lower in calories and often taste better, cost less and are less processed than products marketed specifically for weight loss.
