If you're a woman over 35, your body has likely started to respond differently to the foods you eat. Slower metabolism, hormonal fluctuations, and increased fatigue make clean, nutrient-dense choices more important than ever.
This ultimate low-calorie food list is your go-to guide for feeling energized, reducing inflammation, balancing hormones, and staying full—without counting every bite.
Whether you're aiming for fat loss, hormone balance, or sustained energy throughout your day, this list will help you build meals and snacks that nourish your body without the blood sugar rollercoaster.
LOW-CALORIE FRUITS
These fruits are naturally sweet, packed with antioxidants, and low in calories—perfect for snacks, smoothies, or clean desserts.
Apple – 70 calories (medium)
Apricots – 55 calories (¾ cup)
Grapefruit – 39 calories (half)
Grapes – 69 calories (100g red grapes)
Honeydew Melon – 61 calories (1 cup)
Kiwi – 46 calories (1 fruit)
Lemons/Limes – 20 calories (1 fruit)
Jicama – 45 calories (1 cup, chopped)
Pineapple – 81 calories (1 cup diced)
Plums – 30 calories (1 fruit)
Pumpkin (cooked) – 30 calories (1 cup)
Raspberries – 65 calories (1 cup)
Starfruit – 29 calories (1 fruit)
Strawberries – 49 calories (1 cup)
Watermelon – 46 calories (1 cup)
Oranges – 60 calories (1 fruit)
Papaya – 54 calories (1 cup)
Peaches – 37 calories (1 fruit)
Blackberries – 62 calories (1 cup)
Blueberries – 84 calories (1 cup)
Cantaloupe – 60 calories (1 cup)
LOW-CALORIE VEGETABLES
These fiber-rich, vitamin-packed veggies are your best friend for satiety and gut health.
Radishes – 19 calories (1 cup)
Spinach – 7 calories (1 cup)
Sugar Snap Peas – 30 calories (½ cup)
Summer Squash – 18 calories (1 cup)
Tomatoes – 22 calories (medium)
Turnip – 36 calories (1 cup)
Watercress – 4 calories (1 cup)
Zucchini – 20 calories (1 cup)
Peppers – 30 calories (½ cup)
Snow Peas (cooked) – 34 calories (½ cup)
Scallions – 31 calories (100g)
Arugula – 4 calories (1 cup)
Asparagus – 27 calories (1 cup)
Baked Potato – 170 calories (medium)
Baked Sweet Potato – 55 calories (small)
Beets – 37 calories (½ cup)
Bell Peppers – 37 calories (1 pepper)
Cabbage – 22 calories (1 cup)
Carrots – 22 calories (½ cup)
Cauliflower – 27 calories (1 cup)
Celery – 16 calories (1 cup)
Cucumber – 45 calories (whole)
Bok Choy (shredded) – 9 calories (1 cup)
Broccoli – 31 calories (1 cup)
Brussels Sprouts – 38 calories (1 cup)
Chinese Cabbage – 12 calories (1 cup)
Fennel – 27 calories (1 cup)
Garlic – 4 calories (1 clove)
Hearts of Palm – 115 calories (100g)
Leeks (cooked) – 32 calories (1 cup)
Lettuce – 5 calories (1 cup)
Kale – 5 calories (1 cup)
Mushrooms – 15 calories (1 cup)
Okra – 36 calories (1 cup)
Onions – 32 calories (1 cup)
LEAN PROTEINS & PLANT-BASED OPTIONS
Protein is essential for balancing blood sugar and building lean muscle—especially after 35.
Eggs – 72 calories (large)
Black Beans – 114 calories (½ cup)
Deli Turkey – 72 calories (3 oz)
Teff (cooked) – 128 calories (½ cup)
Hummus – 80 calories (3 tbsp)
Kidney Beans (cooked) – 108 calories (½ cup)
Lentils – 115 calories (½ cup)
Powdered Peanut Butter – 45 calories (1 tbsp)
Refried Beans (cooked) – 91 calories (½ cup)
Silken Tofu – 31 calories (3 oz)
LOW-CALORIE SEAFOOD & MEATS
Cod – 82 calories (100g)
Chicken Breast (boneless, skinless) – 110 calories (100g)
Chicken Drumstick – 75 calories (1 piece)
Lean Round Steak – 168 calories (100g)
Mussels – 73 calories (3 oz)
Oysters – 81 calories (100g)
Pork Tenderloin – 143 calories (100g)
Salmon – 116 calories (100g)
Scallops – 88 calories (100g)
Turkey Breast – 111 calories (100g)
Turkey Leg – 91 calories (3 oz)
DAIRY (LOW-FAT OPTIONS)
Low-Fat Cottage Cheese – 82 calories (½ cup)
Skim Milk – 86 calories (1 cup)
Mozzarella – 71 calories (1 oz)
Parmesan – 21 calories (1 tbsp)
Plain Non-Fat Yogurt – 137 calories (1 cup)
GRAINS (CLEAN & FILLING)
Oatmeal (cooked) – 124 calories (¾ cup)
Quinoa – 222 calories (1 cup cooked)
Rice Cakes – 35 calories (1 cake)
Sandwich Thins – 50 calories (½ thin)
Wheat Bran – 31 calories (¼ cup)
Wild Rice – 166 calories (1 cup)
Bulgur (cooked) – 76 calories (½ cup)
Chestnuts – 63 calories (1 oz)
Granola – 85 calories (3 tbsp)
NOODLES
Shirataki Noodles – 5 calories (100g)
Soba Noodles – 113 calories (1 cup cooked)
SOUPS & BROTHS
Clear Broth – 10 calories (1 cup)
CLEAN SNACKS
Dill Pickle – 14 calories (large)
Frozen Fruit Bar – 30 calories
Sugar-Free Jello – 10 calories (½ cup)
Air-Popped Popcorn – 31 calories (1 cup)
DRINKS
Tea (no sugar) – 0 calories
Black Coffee (no sugar) – 0 calories
Unsweetened Almond Milk – 38 calories (1 cup)
Low-calorie doesn’t mean low-nutrition. When you're over 35, your body needs more nutrients per bite, not less food. Use this guide to meal prep, snack smart, and support your hormone health—without giving up flavor or satisfaction.
Ready for more?
Download my free guide: “7 Clean Foods That Balance Hormones After 35” at www.mindfulnesswomen.com
