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⚖️ Best foods for healthy weight loss

What to do — the quick answer

Tap any line for the reason, the evidence level and the source. The full step-by-step explanation follows below.

🥗 Eat more of

Lentils, boiledFibre helps prevent weight gain

How it helps you lose weight
You lose weight when you take in fewer calories than you use. Strong evidence shows that foods containing fibre protect against weight gain, and WHO advises getting carbohydrates mainly from whole grains, vegetables, fruit and pulses. NIH NIDDK World Cancer Research Fund International WHO
One portion (150 g): 179 kcal · 10.8 g fibre
The evidence
Official Fruit, veg & whole grains Step 1
Eat at least 400 g of fruit and vegetables a day and get carbohydrates mainly from whole grains, vegetables, fruit and pulses, with at least 25 g of fibre. WHO WHO
Official Fibre — fuller longer Step 1
Strong evidence shows that foods containing dietary fibre protect against weight gain; aim for at least 30 g of fibre a day from food. World Cancer Research Fund International
All nutrients & evidence for lentils, boiled →
BroccoliFibre helps prevent weight gain

How it helps you lose weight
You lose weight when you take in fewer calories than you use. Strong evidence shows that foods containing fibre protect against weight gain, and WHO advises getting carbohydrates mainly from whole grains, vegetables, fruit and pulses. NIH NIDDK World Cancer Research Fund International WHO
One portion (150 g): 53 kcal · 4.5 g fibre
The evidence
Official Fruit, veg & whole grains Step 1
Eat at least 400 g of fruit and vegetables a day and get carbohydrates mainly from whole grains, vegetables, fruit and pulses, with at least 25 g of fibre. WHO WHO
All nutrients & evidence for broccoli →
CarrotsFibre helps prevent weight gain

How it helps you lose weight
You lose weight when you take in fewer calories than you use. Strong evidence shows that foods containing fibre protect against weight gain, and WHO advises getting carbohydrates mainly from whole grains, vegetables, fruit and pulses. NIH NIDDK World Cancer Research Fund International WHO
One portion (100 g): 40 kcal · 2.9 g fibre
The evidence
Official Fruit, veg & whole grains Step 1
Eat at least 400 g of fruit and vegetables a day and get carbohydrates mainly from whole grains, vegetables, fruit and pulses, with at least 25 g of fibre. WHO WHO
All nutrients & evidence for carrots →
AppleFibre helps prevent weight gain

How it helps you lose weight
You lose weight when you take in fewer calories than you use. Strong evidence shows that foods containing fibre protect against weight gain, and WHO advises getting carbohydrates mainly from whole grains, vegetables, fruit and pulses. NIH NIDDK World Cancer Research Fund International WHO
One portion (150 g): 87 kcal · 3.4 g fibre
The evidence
Official Fruit, veg & whole grains Step 1
Eat at least 400 g of fruit and vegetables a day and get carbohydrates mainly from whole grains, vegetables, fruit and pulses, with at least 25 g of fibre. WHO WHO
All nutrients & evidence for apple →
OrangeFibre helps prevent weight gain

How it helps you lose weight
You lose weight when you take in fewer calories than you use. Strong evidence shows that foods containing fibre protect against weight gain, and WHO advises getting carbohydrates mainly from whole grains, vegetables, fruit and pulses. NIH NIDDK World Cancer Research Fund International WHO
One portion (150 g): 74 kcal · 3.3 g fibre
The evidence
Official Fruit, veg & whole grains Step 1
Eat at least 400 g of fruit and vegetables a day and get carbohydrates mainly from whole grains, vegetables, fruit and pulses, with at least 25 g of fibre. WHO WHO
All nutrients & evidence for orange →
Wholemeal breadFibre helps prevent weight gain

How it helps you lose weight
You lose weight when you take in fewer calories than you use. Strong evidence shows that foods containing fibre protect against weight gain, and WHO advises getting carbohydrates mainly from whole grains, vegetables, fruit and pulses. NIH NIDDK World Cancer Research Fund International WHO
One portion (80 g): 168 kcal · 8 g fibre
The evidence
Official Fruit, veg & whole grains Step 1
Eat at least 400 g of fruit and vegetables a day and get carbohydrates mainly from whole grains, vegetables, fruit and pulses, with at least 25 g of fibre. WHO WHO
All nutrients & evidence for wholemeal bread →
Oat flakes (rolled oats)Fibre helps prevent weight gain

How it helps you lose weight
You lose weight when you take in fewer calories than you use. Strong evidence shows that foods containing fibre protect against weight gain, and WHO advises getting carbohydrates mainly from whole grains, vegetables, fruit and pulses. NIH NIDDK World Cancer Research Fund International WHO
One portion (50 g): 174 kcal · 5.5 g fibre
The evidence
Official Fibre — fuller longer Step 1
Strong evidence shows that foods containing dietary fibre protect against weight gain; aim for at least 30 g of fibre a day from food. World Cancer Research Fund International
All nutrients & evidence for oat flakes (rolled oats) →
Chickpeas, canned, drainedFibre helps prevent weight gain

How it helps you lose weight
You lose weight when you take in fewer calories than you use. Strong evidence shows that foods containing fibre protect against weight gain, and WHO advises getting carbohydrates mainly from whole grains, vegetables, fruit and pulses. NIH NIDDK World Cancer Research Fund International WHO
One portion (120 g): 163 kcal · 11.8 g fibre
The evidence
Official Fibre — fuller longer Step 1
Strong evidence shows that foods containing dietary fibre protect against weight gain; aim for at least 30 g of fibre a day from food. World Cancer Research Fund International
All nutrients & evidence for chickpeas, canned, drained →
Turkey breast, skinlessKeeps muscle while you lose

How it helps you lose weight
Losing weight slowly, about 0.5–1 kg a week, makes it more likely you keep it off. Protein is authorised to contribute to the maintenance of muscle mass. CDC EUR-Lex
One portion (150 g): 36.1 g Protein · 158 kcal
The evidence
EU claim Keeps muscle · 36.1 g per portion Step 3
“Protein contributes to the maintenance of muscle mass.” EUR-Lex EU Commission
All nutrients & evidence for turkey breast, skinless →
TroutKeeps muscle while you lose

How it helps you lose weight
Losing weight slowly, about 0.5–1 kg a week, makes it more likely you keep it off. Protein is authorised to contribute to the maintenance of muscle mass. CDC EUR-Lex
One portion (125 g): 26.9 g Protein · 195 kcal
The evidence
EU claim Keeps muscle · 26.9 g per portion Step 3
“Protein contributes to the maintenance of muscle mass.” EUR-Lex EU Commission
All nutrients & evidence for trout →
CodKeeps muscle while you lose

How it helps you lose weight
Losing weight slowly, about 0.5–1 kg a week, makes it more likely you keep it off. Protein is authorised to contribute to the maintenance of muscle mass. CDC EUR-Lex
One portion (150 g): 26.7 g Protein · 119 kcal
The evidence
EU claim Keeps muscle · 26.7 g per portion Step 3
“Protein contributes to the maintenance of muscle mass.” EUR-Lex EU Commission
All nutrients & evidence for cod →

🏃 Do

Sleep 7–9 hoursOfficial

Not getting enough sleep is linked to weight gain; adults should aim for 7 to 9 hours a night. NIH NIDDK
Step 2
150 min activity / weekOfficial

Adults should do at least 150 minutes of moderate-intensity aerobic activity, such as brisk walking, every week — for example 30 minutes on 5 days. CDC WHO
Step 2
Strength training 2×/weekOfficial

Do muscle-strengthening activities on 2 or more days a week that work all major muscle groups: legs, hips, back, abdomen, chest, shoulders and arms. CDC
Step 3

🚫 Cut down on

Sugary drinks & sweetsOfficial

Keep free sugars below 10 % of energy; sweetened drinks supply about half of added sugars. WHO NIH NHLBI
Step 1

Evidence: EU claim EU-authorised claim · Official Official guidance · Trials Clinical trials · Study Population study · Review Scientific review

Turn this into my daily lose weight plan → How it works, step by step ↓

How body weight changes

Weight depends on the balance between the energy you eat and the energy you use — and many things influence both sides. NIH NIDDK

1Energy in vs. energy out
2What pushes the balance
3Lose slowly, keep muscle

1
Energy in vs. energy out

Root cause: More calories in than out, often from high-calorie, sugary or fatty foods and drinks.
🥗 Eat
- Lentils, boiledFibre helps prevent weight gain
  
  How it helps you lose weight
  You lose weight when you take in fewer calories than you use. Strong evidence shows that foods containing fibre protect against weight gain, and WHO advises getting carbohydrates mainly from whole grains, vegetables, fruit and pulses. NIH NIDDK World Cancer Research Fund International WHO
  One portion (150 g): 179 kcal · 10.8 g fibre
  The evidence
  Official Fruit, veg & whole grains
  Eat at least 400 g of fruit and vegetables a day and get carbohydrates mainly from whole grains, vegetables, fruit and pulses, with at least 25 g of fibre. WHO WHO
  Official Fibre — fuller longer
  Strong evidence shows that foods containing dietary fibre protect against weight gain; aim for at least 30 g of fibre a day from food. World Cancer Research Fund International
  All nutrients & evidence for lentils, boiled →
- BroccoliFibre helps prevent weight gain
  
  How it helps you lose weight
  You lose weight when you take in fewer calories than you use. Strong evidence shows that foods containing fibre protect against weight gain, and WHO advises getting carbohydrates mainly from whole grains, vegetables, fruit and pulses. NIH NIDDK World Cancer Research Fund International WHO
  One portion (150 g): 53 kcal · 4.5 g fibre
  The evidence
  Official Fruit, veg & whole grains
  Eat at least 400 g of fruit and vegetables a day and get carbohydrates mainly from whole grains, vegetables, fruit and pulses, with at least 25 g of fibre. WHO WHO
  All nutrients & evidence for broccoli →
- CarrotsFibre helps prevent weight gain
  
  How it helps you lose weight
  You lose weight when you take in fewer calories than you use. Strong evidence shows that foods containing fibre protect against weight gain, and WHO advises getting carbohydrates mainly from whole grains, vegetables, fruit and pulses. NIH NIDDK World Cancer Research Fund International WHO
  One portion (100 g): 40 kcal · 2.9 g fibre
  The evidence
  Official Fruit, veg & whole grains
  Eat at least 400 g of fruit and vegetables a day and get carbohydrates mainly from whole grains, vegetables, fruit and pulses, with at least 25 g of fibre. WHO WHO
  All nutrients & evidence for carrots →
- AppleFibre helps prevent weight gain
  
  How it helps you lose weight
  You lose weight when you take in fewer calories than you use. Strong evidence shows that foods containing fibre protect against weight gain, and WHO advises getting carbohydrates mainly from whole grains, vegetables, fruit and pulses. NIH NIDDK World Cancer Research Fund International WHO
  One portion (150 g): 87 kcal · 3.4 g fibre
  The evidence
  Official Fruit, veg & whole grains
  Eat at least 400 g of fruit and vegetables a day and get carbohydrates mainly from whole grains, vegetables, fruit and pulses, with at least 25 g of fibre. WHO WHO
  All nutrients & evidence for apple →
- OrangeFibre helps prevent weight gain
  
  How it helps you lose weight
  You lose weight when you take in fewer calories than you use. Strong evidence shows that foods containing fibre protect against weight gain, and WHO advises getting carbohydrates mainly from whole grains, vegetables, fruit and pulses. NIH NIDDK World Cancer Research Fund International WHO
  One portion (150 g): 74 kcal · 3.3 g fibre
  The evidence
  Official Fruit, veg & whole grains
  Eat at least 400 g of fruit and vegetables a day and get carbohydrates mainly from whole grains, vegetables, fruit and pulses, with at least 25 g of fibre. WHO WHO
  All nutrients & evidence for orange →
- Wholemeal breadFibre helps prevent weight gain
  
  How it helps you lose weight
  You lose weight when you take in fewer calories than you use. Strong evidence shows that foods containing fibre protect against weight gain, and WHO advises getting carbohydrates mainly from whole grains, vegetables, fruit and pulses. NIH NIDDK World Cancer Research Fund International WHO
  One portion (80 g): 168 kcal · 8 g fibre
  The evidence
  Official Fruit, veg & whole grains
  Eat at least 400 g of fruit and vegetables a day and get carbohydrates mainly from whole grains, vegetables, fruit and pulses, with at least 25 g of fibre. WHO WHO
  All nutrients & evidence for wholemeal bread →
- Oat flakes (rolled oats)Fibre helps prevent weight gain
  
  How it helps you lose weight
  You lose weight when you take in fewer calories than you use. Strong evidence shows that foods containing fibre protect against weight gain, and WHO advises getting carbohydrates mainly from whole grains, vegetables, fruit and pulses. NIH NIDDK World Cancer Research Fund International WHO
  One portion (50 g): 174 kcal · 5.5 g fibre
  The evidence
  Official Fibre — fuller longer
  Strong evidence shows that foods containing dietary fibre protect against weight gain; aim for at least 30 g of fibre a day from food. World Cancer Research Fund International
  All nutrients & evidence for oat flakes (rolled oats) →
- Chickpeas, canned, drainedFibre helps prevent weight gain
  
  How it helps you lose weight
  You lose weight when you take in fewer calories than you use. Strong evidence shows that foods containing fibre protect against weight gain, and WHO advises getting carbohydrates mainly from whole grains, vegetables, fruit and pulses. NIH NIDDK World Cancer Research Fund International WHO
  One portion (120 g): 163 kcal · 11.8 g fibre
  The evidence
  Official Fibre — fuller longer
  Strong evidence shows that foods containing dietary fibre protect against weight gain; aim for at least 30 g of fibre a day from food. World Cancer Research Fund International
  All nutrients & evidence for chickpeas, canned, drained →
🚫 Cut down on
- Sugary drinks & sweetsOfficial
  
  Keep free sugars below 10 % of energy; sweetened drinks supply about half of added sugars. WHO NIH NHLBI
How this step works · what slows it down · sources

If you take in more calories from food and drinks than you use through physical activity and daily living, the extra is stored as fat, and over time you gain weight. NIH NIDDK WHO
🔻 What can slow this down
- Eating and drinking a lot of high-calorie, sugary or fatty foods and sugary drinks, and spending long periods sitting. NIH NIDDK
The advice for this step comes from official health agencies and published research — the badge on each line shows which.
2
What pushes the balance

Root cause: Short sleep, long-term stress, sitting a lot, some medicines and genes.
🏃 Do
- Sleep 7–9 hoursOfficial
  
  Not getting enough sleep is linked to weight gain; adults should aim for 7 to 9 hours a night. NIH NIDDK
- 150 min activity / weekOfficial
  
  Adults should do at least 150 minutes of moderate-intensity aerobic activity, such as brisk walking, every week — for example 30 minutes on 5 days. CDC WHO
How this step works · what slows it down · sources

Your food and activity environment, sleep, long-term stress, some medicines, some health conditions and your genes all affect appetite, activity and weight. NIH NIDDK

The advice for this step comes from official health agencies and published research — the badge on each line shows which.
3
Lose slowly, keep muscle

Root cause: Losing too fast costs muscle and is hard to keep up.
🥗 Eat
- Turkey breast, skinlessKeeps muscle while you lose
  
  How it helps you lose weight
  Losing weight slowly, about 0.5–1 kg a week, makes it more likely you keep it off. Protein is authorised to contribute to the maintenance of muscle mass. CDC EUR-Lex
  One portion (150 g): 36.1 g Protein · 158 kcal
  The evidence
  EU claim Keeps muscle · 36.1 g per portion
  “Protein contributes to the maintenance of muscle mass.” EUR-Lex EU Commission
  All nutrients & evidence for turkey breast, skinless →
- TroutKeeps muscle while you lose
  
  How it helps you lose weight
  Losing weight slowly, about 0.5–1 kg a week, makes it more likely you keep it off. Protein is authorised to contribute to the maintenance of muscle mass. CDC EUR-Lex
  One portion (125 g): 26.9 g Protein · 195 kcal
  The evidence
  EU claim Keeps muscle · 26.9 g per portion
  “Protein contributes to the maintenance of muscle mass.” EUR-Lex EU Commission
  All nutrients & evidence for trout →
- CodKeeps muscle while you lose
  
  How it helps you lose weight
  Losing weight slowly, about 0.5–1 kg a week, makes it more likely you keep it off. Protein is authorised to contribute to the maintenance of muscle mass. CDC EUR-Lex
  One portion (150 g): 26.7 g Protein · 119 kcal
  The evidence
  EU claim Keeps muscle · 26.7 g per portion
  “Protein contributes to the maintenance of muscle mass.” EUR-Lex EU Commission
  All nutrients & evidence for cod →
- TofuKeeps muscle while you lose
  
  How it helps you lose weight
  Losing weight slowly, about 0.5–1 kg a week, makes it more likely you keep it off. Protein is authorised to contribute to the maintenance of muscle mass. CDC EUR-Lex
  One portion (150 g): 23.3 g Protein · 173 kcal
  The evidence
  EU claim Keeps muscle · 23.3 g per portion
  “Protein contributes to the maintenance of muscle mass.” EUR-Lex EU Commission
  All nutrients & evidence for tofu →
🏃 Do
- Strength training 2×/weekOfficial
  
  Do muscle-strengthening activities on 2 or more days a week that work all major muscle groups: legs, hips, back, abdomen, chest, shoulders and arms. CDC
How this step works · what slows it down · sources

People who lose weight gradually and steadily — about 0.5–1 kg (1–2 lb) a week — are more likely to keep it off. Health professionals suggest losing 5 % to 10 % of your starting weight over about 6 months. CDC NIH NHLBI

“EU claim” items use the exact wording of Reg. (EU) No 432/2012 EUR-Lex; listed foods meet the legal condition of use (amounts per normal portion, BLS 4.0 / USDA).

Authorised claims say a nutrient contributes to a normal body function. They do not mean that eating more than you need improves that function, or that a food treats any condition. Population studies show associations, not proof of cause.

Meal options built from this flow

Pick any option per meal. Ranked by how well one portion covers this goal's targets and how many steps above its foods support (reference adult, everything diet). The planner adapts portions, diet type and allergies.

Breakfast — pick one of 3

Boiled eggs on wholemeal toast with spinach & tomato

Eggs, boiled 120 g (2 eggs) ·

Wholemeal bread 60 g ·

Spinach 50 g ·

Tomatoes 100 g ·

Olive oil 5 g

375 kcal · 23.2 g protein · 8.2 g fibre

Step 1: Energy in vs. energy outStep 3: Lose slowly, keep muscle

Tofu scramble with peppers, mushrooms & toast

Tofu 150 g ·

Red sweet pepper 80 g ·

Button mushrooms 80 g ·

Spinach 40 g ·

Rapeseed (canola) oil 5 g ·

Wholemeal bread 50 g

381 kcal · 31.4 g protein · 11 g fibre

Step 1: Energy in vs. energy outStep 3: Lose slowly, keep muscle

Cottage cheese with kiwi, oats & wheat germ

Cottage cheese 150 g ·

Kiwi fruit 150 g ·

Oat flakes (rolled oats) 20 g ·

Wheat germ 10 g

303 kcal · 24.5 g protein · 9.9 g fibre

Step 1: Energy in vs. energy outStep 3: Lose slowly, keep muscle

Lunch — pick one of 3

Salmon, quinoa & broccoli bowl

Salmon 125 g ·

Quinoa, boiled 150 g ·

Broccoli 120 g ·

Olive oil 5 g

468 kcal · 34.5 g protein · 8.2 g fibre

Step 1: Energy in vs. energy outStep 3: Lose slowly, keep muscle

Tofu & edamame stir-fry with brown rice

Tofu 120 g ·

Edamame (immature soya beans) 80 g ·

Broccoli 80 g ·

Red sweet pepper 60 g ·

Brown rice, boiled 150 g ·

Rapeseed (canola) oil 5 g

541 kcal · 37 g protein · 10.7 g fibre

Step 1: Energy in vs. energy outStep 3: Lose slowly, keep muscle

Red lentil & pumpkin soup with bread

Red lentils (dry) 60 g ·

Hokkaido pumpkin 150 g ·

Carrots 60 g ·

Onion 40 g ·

Rapeseed (canola) oil 5 g ·

Wholemeal bread 40 g

412 kcal · 21.3 g protein · 12.6 g fibre

Step 1: Energy in vs. energy outStep 3: Lose slowly, keep muscle

Dinner — pick one of 3

Shrimp & vegetable stir-fry with buckwheat

Shrimp 120 g ·

Buckwheat groats (dry) 50 g ·

Red sweet pepper 80 g ·

Broccoli 80 g ·

Carrots 60 g ·

Rapeseed (canola) oil 5 g

391 kcal · 33.1 g protein · 8.7 g fibre

Step 1: Energy in vs. energy outStep 3: Lose slowly, keep muscle

Lentil bolognese with wholemeal pasta

Lentils, boiled 150 g ·

Wholemeal pasta, boiled 150 g ·

Tomatoes 150 g ·

Carrots 60 g ·

Onion 40 g ·

Olive oil 5 g

489 kcal · 24.1 g protein · 20.9 g fibre

Step 1: Energy in vs. energy outStep 3: Lose slowly, keep muscle

Alaska pollock with potatoes & broccoli

Alaska pollock 150 g ·

Potato, unpeeled 200 g ·

Broccoli 150 g ·

Rapeseed (canola) oil 5 g

355 kcal · 28 g protein · 7.3 g fibre

Step 1: Energy in vs. energy outStep 3: Lose slowly, keep muscle

Snack — pick one of 3

Almonds & an orange

Almonds 25 g ·

Orange 150 g

210 kcal · 7.1 g protein · 5.8 g fibre

Step 1: Energy in vs. energy outStep 3: Lose slowly, keep muscle

Soya yogurt with walnuts & raspberries

Soya yogurt alternative, fortified 150 g ·

Walnuts 20 g ·

Raspberries 60 g

236 kcal · 10.1 g protein · 3.7 g fibre

Step 3: Lose slowly, keep muscle

Rye crispbread with peanut butter & banana

Wholemeal rye crispbread 20 g ·

Peanut butter (100% peanuts) 15 g ·

Banana 100 g

237 kcal · 7.6 g protein · 7.2 g fibre

Step 3: Lose slowly, keep muscle

In short

WHO links overweight and obesity to an imbalance between calories consumed and calories expended. US health agencies recommend gradual weight loss (about 0.5–1 kg a week) together with physical activity. This plan lowers energy while keeping protein, fibre and vegetables high, so meals stay filling and nutrient-dense.

What official sources say

Overweight and obesity are caused mainly by an energy imbalance between calories consumed and calories expended. WHO

Health professionals recommend losing 5 % to 10 % of your initial weight over the course of about 6 months. NIH NHLBI

People who lose weight at a gradual, steady pace — about 0.5–1 kg (1–2 lb) a week — are more likely to keep the weight off. CDC

Keep free sugars below 10 % of energy, eat at least 400 g of fruit and vegetables a day, and choose whole grains and fibre. WHO WHO

Adults should do at least 150 minutes of moderate-intensity physical activity per week. WHO

Key nutrients & daily targets

Shown for a reference adult (40-year-old man, 75 kg, ~2100 kcal). Your plan recalculates these for your age, sex and weight.

Nutrient	Daily target	Basis
Dietary fibre	25 g	EFSA Adequate Intake 25 g/day for adults; WHO (2023) recommends at least 25 g/day of naturally occurring fibre WHO
Fruit & vegetables	400 g	WHO: at least 400 g of fruit and vegetables a day (potatoes do not count) WHO
Protein	62 g	EFSA Population Reference Intake 0.83 g per kg body weight per day EFSA
Potassium	3400 mg	NIH ODS Recommended Dietary Allowance / Adequate Intake for your age and sex NIH ODS

All authorised EU health claims for this goal (1)

Exact wording from Regulation (EU) No 432/2012. A food may only carry a claim if it meets the legal condition of use — on each food page we show the numbers that meet (or miss) it.

Protein contributes to the maintenance of muscle mass. EUR-Lex EU Commission

Foods ranked by nutrient content (14)

Ranked by how much of the daily target one normal portion provides (nutrient values: BLS 4.0 / USDA FDC), plus authorised claims the food qualifies for.