High fiber foods, especially vegetables.
Specifically broccoli, carrot, chard, beets
If you have potatoes don't peel them
Also fruits especially raspberries and mango
Breakfast smoothie of whole rolled oats, frozen raspberries and oat milk is easy to get down especially if you soak the rolled oats in the oat milk overnight first.
I add cottage cheese for protein and three ice cubes for water, happy days.
These are from a food diary app FatSecret (easy, powerful, limited nagging to upgrade to premium). High protein, high fiber, low carb, low calorie.
I’m cheating with the psyllium husk capsules but they really don’t add that much to overall fiber intake and not included here is the 2-3 servings of greens-heavy salad I eat daily because salad doesn’t add to macros significantly but does provide lots and lots of fiber.
You could easily swap some proteins for high-quality carbs and still get ample fiber while staying under 2000 calories AND achieving satiety (critical). I’m maintaining a 1kcal/day deficit (through exercise) and not suffering (much).
Tl;dr: eat more veg
Hope that helps.
Isn't fiber a key component of vegetables which are naturally calory poor?
Salad in particular is pretty much just fiber and no calories (because we humans can't digest it like herbivores).
Obviously, you also shouldn't have sugary salad dressing then.
If you're already teetering on the limit of your set daily calorie intake, you can just mix in actual fiber into your meals like psyllium husk.
