The Best Foods for Dieters

Diet Foods You Can Love

Getting to your ideal weight is tough enough without having to eat soggy frozen meals or tasteless fat-free cookies. But with thousands of "diet" foods on the shelves, how are you supposed to know which ones are delicious and nutritious?

Keep satisfied and slim with the help of our experts in the FITNESS Healthy Test Kitchen, who shopped for foods that are low in calories and fat and high in fiber and protein. Dozens of staffers tasted every one to come up with our 30 favorites, so you can enjoy every bite.

The Best for Breakfast

This cereal is crunchy, sweet, and satisfying. It's delicious enough to munch straight from the box -- a perfect 3 p.m. snack.

Per 3/4 cup: 90 calories, 2g protein, 23g carbohydrate, 1g fat (0g saturated), 5g fiber.

Great fruity flavor without being overly sweet like other sugar-free preserves we tasted. An easy way to cut calories.

Per 1 tablespoon: 10 calories, 0g protein, 1g carbohydrate, 0g fat (0g saturated), 0g fiber.

So thick and creamy it's hard to believe it has no fat. Eat it plain or top with low-fat granola for a more filling breakfast.

Per 6 ounces: 100 calories, 5g protein, 19g carbohydrate, 0g fat (0g saturated), 0g fiber.

Rich and creamy, not dry like some other brands. Delicious plain or with fresh fruit.

Per 1/2 cup: 90 calories, 11g protein, 6g carbohydrate, 2.5g fat (1.5g saturated), 0g fiber.

Add some kick to your eggs with this tasty combination of peppers, onions, chilies, and spices. (Don't worry, it's not too spicy!)

Per 1/4 cup: 30 calories, 6g protein, 1g carbohydrate, 0g fat (0g saturated), 0g fiber.

Like having dessert for breakfast. And it's loaded with good-for-you protein and fiber, so you'll stay full until lunchtime.

Per bar: 180 calories, 9g protein, 30g carbohydrate, 5g fat (2g saturated), 6g fiber.

Just the right serving size (no giant muffin here!). Pair it with a piece of fruit, a cup of yogurt, or a small smoothie for a healthy breakfast.

Per muffin: 100 calories, 4g protein, 20g carbohydrate, 0g fat (0g saturated), 5g fiber.

The Best for Lunch

Low-cal, yet satisfying.

Per 2 slices: 80 calories, 5g protein, 17g carbohydrate, 0.5g fat (0g saturated), 5g fiber.

These yummy wraps have a nice chewy texture and are 100 percent whole wheat.

Per 1 large wrap: 170 calories, 5g protein, 27g carbohydrate, 4.5g fat (2.5g saturated), 4g fiber.

A thick, chunky soup with a rich, slightly sweet tomato taste.

Per cup: 110 calories, 2g protein, 23g carbohydrate, 1g fat (0g saturated), 3g fiber.

Smooth and creamy with a nice sharp bite.

Per 1 wedge: 35 calories, 2.5g protein, 1g carbohydrate, 2g fat (1g saturated), 0g fiber.

So good you'd never guess it's low-cal. Testers said they could eat one every day.

Per entree: 280 calories, 21g protein, 32g carbohydrate, 8g fat (3.5g saturated), 5g fiber.

Tangy and slightly spicy. Perfect!

Per 1 teaspoon: 5 calories, 0g protein, 0g carbohydrate, 0g fat (0g saturated), 0g fiber.

The Best for a Snack

Just as cheesy as the originals and a little bit crunchier, but with only half the fat.

Per bag: 100 calories, 3g protein, 15g carbohydrate, 3g fat (1g saturated), <1g fiber.

The hint of cheddar makes these rice cakes a winner.

Per cake: 45 calories, 1g protein, 8g carbohydrate, 0.5g fat (0g saturated), 0g fiber.

These chips are as good as the real thing, with almost no saturated fat. Testers couldn't get enough of the cheesy flavor.

Per package: 140 calories, 2g protein, 25g carbohydrate, 4g fat (0.5g saturated), 2g fiber.

This thick, chunky salsa gives you just enough kick.

Per 2 tablespoons: 10 calories, 0g protein, 2g carbohydrate, 0g fat (0g saturated), 0g fiber.

Nutty, chocolaty, and delicious, with 9 grams of satiating fiber.

Per bar: 140 calories, 2g protein, 29g carbohydrate, 4g fat (1.5g saturated), 9g fiber.

A healthy combination of apples, pineapples, pears, and peaches. The syrup adds the right amount of sweetness.

Per container: 80 calories, 0g protein, 19g carbohydrate, 0g fat (0g saturated), 1g fiber.

The Best for Dinner

Cheesy goodness for less than 300 calories. Pair with a side salad for dinner.

Per entree: 290 calories, 12g protein, 49g carbohydrate, 6g fat (2.5g saturated), 5g fiber.

A great blend of spices, chicken, rice, and corn. Perfect for cold winter nights.

Per cup: 130 calories, 8g protein, 20g carbohydrate, 2.5g fat (1g saturated), 3g fiber.

A crispy crust and delicious garlic flavor. A weeknight winner!

Per 1/3 pizza: 290 calories, 15g protein, 31g carbohydrate, 12g fat (6g saturated), 2g fiber.

This mix of broccoli, sugar snap peas, water chestnuts, and red peppers cooks up nice and crisp.

Per 1 cup prepared: 180 calories, 3g protein, 11g carbohydrate, 0g fat (0g saturated), 3g fiber.

Slightly spicy with a bit of BBQ flavor, this marinade will jazz up your grilled chicken.

Per 1 tablespoon: 25 calories, 0g protein, 5g carbohydrate, 0g fat (0g saturated), 0g fiber.

This spray coats your salad and gives you great Caesar taste with almost no calories.

Per 10 sprays: 15 calories, 0g protein, 0g carbohydrate, 1g fat (0g saturated), 0g fiber.

The Best for Dessert

A guilt-free indulgence for days when you need something sweet.

Per pack: 100 calories, 2g protein, 19g carbohydrate, 3g fat (1g saturated), 3g fiber.

Chock-full of cookies, rich and creamy, but still low in calories. For ice cream lovers, this can't be beat.

Per 1/2 cup: 110 calories, 2g protein, 18g carbohydrate, 3.5g fat (1.5g saturated), 1g fiber.

When you gotta have chocolate, grab one of these.

Per bar: 60 calories, 1g protein, 12g carbohydrate, 1.5g fat (1.5g saturated), 0g fiber.

Satisfying and healthy. Yum!

Per cookie: 130 calories, 2g protein, 21g carbohydrate, 5g fat (1g saturated), 4g fiber.

Mint + chocolate for 50 calories.

Per 3 patties: 140 calories, <1g protein, 32g carbohydrate, 3g fat (1.5g saturated), <1g fiber.

Originally published in FITNESS magazine, February 2008.