Berries

At just 52–57 calories per 100 grams, berries are 40% lower in sugar than typical dessert fruits like bananas (90 calories per 100 grams), making a small handful feel like a treat without derailing progress. Their portion size self-regulates: while a cookie invites overeating, 80 grams of berries (about a handful) satisfy sweet cravings naturally, as supported by dietitians. Frozen berries cost 30% less than fresh and retain all nutrients, but they are not a protein source and should never replace one; think of them as the strategic finisher that keeps you compliant longer than any other food here.