Eating nutrient-rich options like lean proteins, legumes, and vegetables can promote overall wellness and help with weight management. While shedding pounds isn’t necessary for everyone and isn’t a guaranteed path to health, it can be a goal if you want to feel your best. Always consult a healthcare professional before making major dietary changes.

Here are 16 foods that may support a balanced weight management plan.

1. Eggs

Eggs are packed with protein and healthy fats, which help maintain fullness. Studies show that a breakfast containing eggs increases satiety compared with cereal-based meals, helping you feel satisfied for hours.

2. Leafy Greens

Greens such as kale, spinach, and collard greens provide fiber and essential nutrients while keeping you hydrated. They also contain plant compounds called thylakoids, which may help control appetite, though more research is needed on food-based effects.

3. Fish

Rich in high-quality protein and healthy fats, fish supports fullness and can aid weight control. Fish also supplies iodine, which is important for thyroid function and metabolism.

4. Cruciferous Vegetables

Vegetables like broccoli, cauliflower, and cabbage are high in fiber and low in calories, making them very filling. Including these in meals is excellent for weight management.

5. Chicken Breast and Lean Meats

Skinless chicken breast and lean cuts like tenderloin and flank steak provide protein and iron with less saturated fat. Cooking methods such as baking, roasting, grilling, or sautéing, along with removing drippings, can help maintain health benefits.

6. Potatoes and Root Vegetables

Boiled potatoes score high on the Satiety Index, indicating they are very filling. Cooling potatoes after boiling forms resistant starch, which may support weight control. Baking or roasting is healthier than frying.

7. Beans and Legumes

Lentils, black beans, and kidney beans are rich in protein and fiber, promoting fullness. They may also contain resistant starch, which can contribute to weight management.

8. Soups

Vegetable-based broths or tomato soups can help you eat more mindfully, as consuming soup takes time and encourages slower eating. Eating a clear soup before meals may reduce overall calorie intake.

Note: Avoid extreme dieting or restrictive patterns. If you feel anxious about food or weight, consult a registered dietitian or mental health professional. Resources include the National Eating Disorders Alliance and SAMHSA helplines.

9. Cottage Cheese

Cottage cheese is high in protein and calcium and very satisfying. Calcium and vitamin D may also be linked to weight regulation, though more research is needed.

10. Avocados

Avocados provide heart-healthy fats, water, and fiber, promoting fullness. They support vitamin absorption and supply nutrients like potassium. Because they are calorie-dense, portion control is important for weight loss.

11. Nuts

Nuts contain healthy unsaturated fats, protein, fiber, and plant compounds that benefit heart health. They may improve metabolism and support weight control, but portions should be limited to about 1 ounce per serving.

12. Whole Grains

Whole grains like oats, brown rice, and quinoa are high in fiber and protein, aiding weight management more effectively than refined grains.

13. Chili Peppers

Capsaicin in chili peppers may boost metabolism and increase fullness, potentially supporting weight management. More research is needed on food-based effects.

14. Fruits

Fruits are naturally low in calories and high in fiber and micronutrients. Consuming a variety of seasonal fruits like berries, peaches, apples, or grapes can help maintain a moderate weight.

15. Chia Seeds

Chia seeds are high in fiber and omega-3 fatty acids, which can enhance fullness and may support weight control. Studies show they can reduce appetite when eaten as a snack.

16. Greek Yogurt

Greek yogurt is high in protein and often contains probiotics, which support gut health. Full-fat yogurt may help with satiety and long-term weight management, though calories from added nuts or seeds should be considered.