foods can fill you with less calories

• In ours meals there are lot of meals full off calories , and this is not good for our fitness and health , so this is a list of meals that make you feel with less calories :

• Low-fat and fat-free milk products

 low or fat-free yogurt, low-or fat-free cottage cheese , Low-or fat-free milk,

• Fruits and vegetables (prepared without added fat)

 Spinach, broccoli, tomato, carrots, watermelon, berries, apples

• Whole grains

Brown rice, whole wheat bread, whole wheat pastas, popcorn 

• Broth-based soup

 Vegetable-based soups, soups with chicken or beef broth, tomato soups (without cream)

• Legumes (beans and peas)

Black, red kidney and pinto beans (without added fat), green peas, black-eyed peas

• Lean meat, poultry and fish

Grilled salmon, chicken breast without skin, ground beef (lean or extra lean)