0

Your Cart is Empty

September 01, 2015 4 min read

Eating a low calorie diet doesn't have to mean eating a diet that tastes like sawdust! Picking the right foods can help you burn fat instead of helping you accumulate it! Balance your meals properly, and you have the chance to change your body composition while dramatically improving your health! If you need some ideas, the BodyRock Meal Plan comes with a recipe book containing over 70 mouth watering options! In the meantime, here are 20 foods that can help you fill out your plate without filling out your pants:

1. Arugula (5 calories per cup)

Add this green to your salad or to a sandwich. Arugula has a lot of vitamin K and like other leafy greens, it is a powerful antioxidant.

2. Radish (17 calories per cup)

These little beauties provide a nice little heat and some texture to just about any dish. They also give you a really great dose of vitamin C. Our bodies require adequate amounts of vitamin C to support growth and repair of bodily tissues, including your expanding muscle mass. And remember, you can eat the leafy green tops of the radish as well for an extra boost in nutrients.

3. Strawberries (49 calories per cup)

Strawberries are a yummy sweet fruit that is high in fiber and vitamin C. Available year round, they make a great on the go snack, breakfast topping or dessert!

4. Honeydew Melon (61 calories per cup)

Full of vitamin C and potassium, this melon is a perfect, sweet delight. It is perfect on its own as a snack or can be added to smoothies, salads, salsa and yogurt.

5. Wheat Bran (31 calories per 1/4 cup)

Wheat bran is full of nutrients, including magnesium and B vitamins, and has 6 grams of fiber per 1/4 cup which will help you stay satiated during the day.

6. Bulgur (76 calories per 1/2 cooked)

Bulgur wheat can help you bypass your afternoon energy crash. It prevents the blood sugar from going sky high which can prevent those pesky mid afternoon cravings.

7. Cod (70 calories per 3.0 oz)

Cod is packed with selenium. Selenium can reduce levels of oxidative stress and muscular damage associated with stiff workouts. Who doesn't want that?

8. Pork Tenderloin (92 calories per 3.0 oz)

Pork contains high levels of  thiamine, a B vitamin your body uses to convert the food you eat into energy to power you through a workout. Plus, a 3 oz serving contains 18 grams of protein!

9. Mozzarella, part skim (71 calories per 1.0 oz)

Part-skim mozzarella has 61% fewer calories than regular cheddar. Use it wherever you would use cheddar -- sandwiches, pizzas, tacos, eggs.

10. Plain Non Fat Yogurt (137 calories per cup)

Fat free yogurt is a great way to get a high of protein and probiotics. Probiotics are great for your immune system and digestive health. Add mix in from of the fruit mentioned above and you're laughing!

11. Unsweetened Almond Milk (30 calories per cup)

This dairy free option is really great for your cereal, post work out smoothie or any other place you might be using milk. Almond milk is made from grinding skinned almonds with water and so they contain less off the fat found in the straight up nut. Avoid hidden sugars by going with an unsweetened option.

12. Red Wine Vinegar (3 calories per tbsp)

Red wine vinegar is a perfect way to add flavour to dressings and sauces. It is also believed that the acetic acid in vinegars may help slow digestion which can help you feel satisfied as well keeping your blood sugar levels in check.

13. Lentils (115 calories per 1/2 cup)

Lentils are so full of wonderful things! Packed with vitamins, minerals, protein and fiber. And a low cost, they are a perfect way to round out your diet without killing your budget.

14. Plain Rice Cakes (35 calories per cake)

When you want a crunchy snack, rice cakes are a great place to go. They are also a great place to get a serving of whole grains with some carbs.

15. Shirataki Noodles (0 calories per 3.0 oz)

These noodles are made from the powdered root of the Asian konjac yam plant. They consist mostly of a soluble, ingestible fiber known as glucomannan and pretty much carry no calories. They have little flavour on their own but will take on whatever you pair them with. Be creative!

16. Blackberries (62 calories per cup)

Blackberries are wonderful. Containing 8 grams of fiber per cup, they are pretty much guaranteed to fill you up! Fiber slows digestion and prevents overeating. AND, blackberries are full of antioxidants and vitamin K.

17. Plum (30 calories per plum)

If you are just dying to have something sweet, grab a plum! They are full of antioxidants will help curb that craving!

18. Grapefruit (37 calories per half fruit)

Like other citrus fruit, grapefruit is a wonderful source of vitamin C. There is also some research out of University of Arizona that suggests grapefruit can help your cholesterol and blood pressure as well. Just makes sure aren't taking meds that require you to avoid grapefruit!

19. Celery (6 calories per stalk)

Celery is a great way to add crunch to your meals. It is a high volume food which means you can eat a lot of it without consuming a large number of calories.

20. Mussels (73 calories per 3.0 oz)

Mussels are great in the protein to calorie ratio department. One serving contains 10 grams of protein! They also deliver a good dose of omega-3s! Widely considered one the most sustainable forms of seafood, this inexpensive option is a good one! For more low calorie food options, go here. Are your favourites on the list? What are your low calorie go-tos?

Have You Taken The BodyRock 7-Day Clean Eating Challenge?

We've put together a 7 Day Guide that helps you to buy the right foods and prepare the meals that are going to help you eat well and create healthy habits in your lifestyle. Learn More about the Clean Eating Challenge  
   

Leave a comment


Also in BodyRock Store Blog

Image of Bodyrock blog article - What Happens To Your Butt When You Sit All Day?
What Happens To Your Butt When You Sit All Day?

July 14, 2019 3 min read 1 Comment

Do you think your booty looks a little flat? This might be why!
Read More
Image of Bodyrock blog article - 12 Ways To Make Your Belly Flatter By The End Of The Day
12 Ways To Make Your Belly Flatter By The End Of The Day

July 08, 2017 4 min read

Read More
Image of Bodyrock blog article - 7 Ways To Stop Binge Eating In It's Tracks
7 Ways To Stop Binge Eating In It's Tracks

June 22, 2017 2 min read

Do you ever find yourself knuckle-deep in a bag of Cheetos?
Read More
Shipping & Delivery

Due to COVID-19, shipping systems the world over are experiencing abnormal delays. There is an enormous demand on postal and delivery services as online shopping has skyrocketed, due to store closures and stay-at-home mandates. This is an unprecedented situation, and we are working around the clock to fulfill your orders as quickly as possible. To be clear, we are filling orders in 2-3 days, and we are shipping immediately after that. Once shipped, our shipping partner, UPS, will get your order out to you as quickly as possible. Thanks for your support and understanding.

Are you in Canada? Specifically, are you outside of a metropolitan centre? We need to alert you to a disruption in shipping due to COVID-19. Our preferred shipping provider, UPS, has informed us that they cannot guarantee express shipping for many locations. We have also seen that packages delivered to Toronto, Ottawa, Vancouver, etc, are not waylaid, but packages delivered to areas just outside of these cities are being held in transit for days or even weeks. UPS has discontinued their guarantee of 1-4 day delivery, which you can read more about here. Therefore, we can guarantee early fulfillment but not early delivery of our goods from our warehouse to your door at this time.

 

We want you to start your fitness journey with us as quickly as possible, that’s why we send every package to the USA & Canada via expedited or standard shipping with our partners at UPS. Once your order is received and processed, it typically takes 2-4 days to get to you once it leaves our warehouse. That’s our commitment and we stand by it.

We ship within Canada and the United States via UPS with Standard & Expedited shipping (whichever is faster)

For locations outside of the US and Canada, we ship using FedEx International (EUROPE and Other Nations), which is usually in transit for 7-10 business days, depending on location.

We ship all of our physical products with UPS, from our warehouse location in Kingston, Ontario, Canada. Delays caused due to custom withholds are not included in these estimated delivery times.

Returns & Exchanges

BodyRock Equipment

We offer a 30-day return policy, as long as: it is not more than 30 days past the date of delivery; and your item is in its original condition and packaging with the original order number. Refunds will be issued when the equipment is received back to the BodyRock warehouse, minus the original cost of shipping, and the customer is responsible for the costs of return shipping. To request a refund on physical product purchases, please contact us.

Digital Products

We cannot issue refunds on digital goods such as e-books or videos, as these are non-tangible goods that are irrevocable once the order is placed.

Clothing

All of the BodyRock clothing is made to order and so is final sale. If you have any questions about sizing prior to placing your order, please contact us.