What to Eat on a Very Low Calorie Diet (VLCD)

What to Eat on a Very Low Calorie Diet (VLCD)

People usually associate meal replacement shakes with a VLCD, but there are lots of Very Low Calorie foods you can choose from as well. Here’s a list of foods we consider staples on the VLCD journey. Note that there’s really no distinction between VLCD snacks and VLCD meals, and there’s not a difference between meal types, either. For instance, I have egg salad for breakfast nearly every morning because it’s fast, there’s no pan necessary, and because I always have boiled eggs in the fridge. And I might have it again for lunch.

Here’s what to eat on a VLCD:

  • 30 cal/cup almond milk
  • 93% lean ground turkey
  • Berries
  • Boiled eggs (great for a quick bite) and mixed in with tuna or chicken salad
  • Canned low-sodium, low calorie soup
  • Chicken/turkey/ham/tuna salad made with light mayo
  • Cucumber and celery with dip
  • Eggs – scrambled, eggs, poached, fried, deviled, sliced, diced on salads, etc……
  • Egg salad
  • Fish: tuna, tilapia, white fish
  • VLC Flatbread
  • Gelatin in all drinks, shakes, & smoothies (keeps you un-hungry)
  • Kale, baked & salted
  • Lunch meat, plain or with lite mayo & mustard inside
  • Popcorn
  • Rice cakes
  • Salads
  • Smoothies
  • Soup each week (make one big pot each week and freeze)
  • Spaghetti squash with spaghetti sauce and Parmesan cheese, herbs
  • String cheese
  • Stirfrys
  • Stuffed peppers with ground chicken, cheese, whatever you like
  • Sugar free jello
  • Sugar free pudding
  • Tomato slices with an egg
  • Turkey, ground, used in meat loaf, meat balls, stuffed peppers w tomato sauce, etc.
  • Turkey, roasted
  • Turkey, ham, or chicken lunch spread: combine meat of choice with gelatin in a food processor, along with fresh herbs or low-fat mayo
  • Zucchini – spiralized or any way you like it

If you’re looking for VLCD recipes, try these:

Here are a few to get you going, but stay tuned, because we’ll be updating this list all the time.

We’re stronger together!




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