“This low-cal combo is a good source of filling ... One cup of egg whites and 1/2 cup mushrooms or bell peppers contains 153 calories. Cereal and milk isn’t just a breakfast food.

Pair milk with toast or pancakes or add to cereal, oatmeal, or smoothies. Non-fat Greek yogurt is a perfect grab-and-go food for people trying to lose weight and build muscle. Mix in low-calorie ...