Now that we’re still in the season of New Year’s resolutions, many have goals of losing some excess weight in 2026.
Many health experts will agree that maintainable and safe weight loss often starts in the kitchen, as incorporating healthy, wholesome foods into your diet is one of the best ways to kick off your journey. If you’re ready for a pantry cleanout or to grab a new set of groceries on your next trip, we spoke to a registered dietitian about five foods that can help you burn fat and stay fuller for longer throughout the day. Read more about them below.
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1. Greek Yogurt
Greek yogurt is one of the most talked-about and popular foods in the health and wellness community, given that it's not only high in beneficial macronutrients like protein, but it also can be used as a healthy alternative to other items like sour cream, dips, and more.
"If you're looking for a quick and nutritious snack or a hassle-free entry point to breakfast, Greek yogurt is a great option," says registered dietitian Kathleen Benson, CSSD, CPT, RDN at VNutrition. "Adding fruit gives the yogurt some carbs and flavor, and provides a simple way to mix in ground flaxseed for extra fiber and heart-healthy fats. For some crunch and satisfaction, chopped pecans or sliced almonds fit right in here, and the protein in the yogurt supports fullness."
2. Baked Potatoes
Yes, you read that right! Potatoes often get a bad rap in the wellness community, as they're known for being a starchy carbohydrate. While they may be a carb, potatoes contain beneficial nutrients and, when eaten with the skin, a nice amount of fiber. Of course, what you choose to put on your potato can make a big difference.
"A baked potato can be a surprisingly supportive side dish that contains several micronutrients, including B vitamins, and lots of fiber, especially if the skin is eaten," notes Benson. "They're fairly low in calories for how filling they are. We don't want to pile on tons of high-calorie toppings, though; we want to find balance. A combination of rotisserie chicken, Greek yogurt, chives, salt and pepper, and a sprinkle of cheese will really hit the spot."
3. Legumes
If you're looking for a way to get more plant-based protein into your diet this year, which can lower the amount of fat you eat and provide some extra protein, it's well worth swapping meat products for some protein and fiber-packed legumes. An extra bonus is that they tend to be quite affordable, too, and easy to purchase dried or canned.
"Beans and other legumes, such as lentils and chickpeas, are high in fiber and protein, and are much easier on blood sugar levels compared to refined carbs," explains Bensom. "They tend to be at their best when paired up with additional protein, a bit of fat, and non-starchy vegetables if there are any available."
4. Cottage Cheese
Cottage cheese is another dairy product that has been taking over the internet and health world today, as it's a versatile ingredient that packs a lot of protein and beneficial nutrients like calcium. If you do a quick 'cottage cheese recipe' search online, you can find a lot of foods that include it for any time of day.
"Cottage cheese is a good source of protein and another food to include," says Benson. "Sweet or savory, it doesn't matter. Pairing it with fruit gives quicker energy, while the protein keeps you feeling full for hours. Some people prefer the higher-fat version for a more satisfying, longer-lasting snack."
5. Edamame
If you're struggling to meet both your protein and fiber goals, which are important to set during a weight loss journey, edamame is a great option. These days, buying and steaming a bag of frozen edamame is quite easy, and makes for a nice mid-day snack, added dinner ingredient, or at-home appetizer.
"Edamame is something I often recommend," adds Benson. "It's naturally well-balanced with protein, carbs, fiber, and works as a snack or a great addition to a plant-based lunch bowl. It's easy to keep on hand and is typically found in the freezer section."
