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Similar calorie content but often perceived as more satisfying Quinoa : a complete protein source providing all essential amino acids, with approximately 120 calories per 100g cooked serving Pearl barley : high in soluble fibre (beta-glucan), which supports cholesterol management and provides excellent satiety Bulgur wheat : quick-cooking, versatile, and higher in fibre than white rice or pasta Legumes (lentils, chickpeas, beans): exceptional choices providing both carbohydrates and protein, with high fibre content supporting digestive health and satiety Non-starchy vegetables can partially replace potatoes to reduce calorie density whilst increasing meal volume: Cauliflower : can be mashed, roasted, or riced as a lower-calorie potato substitute (25 calories per 100g versus 110 for potatoes) Celeriac : roasts well and provides a similar texture to roast potatoes with fewer calories Butternut squash : naturally sweet, nutrient-dense, and versatile Whole grains like brown rice, wholemeal pasta, and oats provide sustained energy and are rich in B vitamins and minerals