If your goal is to increase your fiber intake but not your total calorie intake, we share with you a roundup of high volume, low calorie recipes.
Hello friends! How are you doing?? I hope you have a great week! I’m busy making customer calls today and hoping I can snag a Peloton order. Has anyone canceled their Peloton membership and continued cycling without classes? I’m discussing this because I have SO many fitness subscriptions.
Today I want to re-share this updated post on eating for volume and share some of my favorite recipes that have lots of volume and flavor, but are still light and refreshing.
Have you ever finished a meal and felt like you barely ate anything? You’re not alone. If you try to eat something lighter, you may quickly feel hungry. That’s why I love high volume, low calorie recipes. You can eat generous portions that leave you feeling full and full without consuming too many calories and feeling like you need a nap afterwards. Whether you’re working toward a health goal, trying to keep your calorie intake under control, or just want to eat more fruits and vegetables, these meals will tick all the boxes.
All of these meal ideas are packed with whole, nutritious ingredients like lean proteins, fiber-rich vegetables, and satisfying textures. Many are gluten-free, easy to make, and perfect for lunch, dinner, or meal prep.
What makes a meal high volume?
Let’s talk about what makes a meal “high volume.” These meals typically include foods that are high in water or fiber, such as leafy greens, berries or green beans, non-starchy vegetables, and are lower in calories. This combination helps you eat more food (volume!) without burning calories.
What are low calorie, high volume foods?
Low-calorie foods in large quantities are filling, satisfying, and easy to love. Think big salads, soups, hearty vegetable stir-fries, and meals full of lean protein and colorful produce.
These types of meals support healthy weight loss by keeping you full and reducing the need for snacks throughout the day. Plus, they’re a great way to incorporate more nutrient-dense foods into your diet.
High volume, low calorie recipes
Egg roll in a bowl
This one-skillet favorite is a lighter take on a takeout classic. It’s packed with ground turkey or pork, cabbage, carrots and a sprinkle of garlic and ginger.
Calories per serving: ~250-300
Main Ingredients: Ground Turkey, Cabbage, Carrots, Garlic, Coconut Amino Acids
Gluten free and great for meal prep!
Try this version from Skinnytaste
Sushi roll in a bowl
A deconstructed version of sushi that’s fast, fresh and completely customizable. Use cauliflower rice for a low-carb option. It is also rich in nutrients such as omega-3 fatty acids.
Calories per serving: ~350
Main Ingredients: Rice or cauliflower rice, cucumber, avocado, nori, shrimp or crab, coconut amino acids. I also made it with chicken breast when I was out of salmon and it still tasted good.
Check out my version here
Chicken crust pizza
Pizza evening meets protein power. A protein-packed chicken and egg crust is topped with marinara, veggies, and cheese for a comforting low-carb meal.
Calories per serving: ~300-350
Main ingredients: minced chicken, egg, mozzarella, marinara, peppers, mushrooms
This is a great gluten free low carb option!
Try this recipe from The Big Man’s World
Burgers in a bowl
All burger flavors, no bun. Loaded with seasoned beef or turkey, cucumbers, tomatoes and a spicy sauce.
Calories per serving: ~400
Main Ingredients: Ground beef or turkey, romaine lettuce, cucumbers, tomatoes, mustard, Greek yogurt sauce. I also like to add roasted sweet potatoes.
This version from Eating Bird Food is great
Taco bowl
A fun and flavorful way to make Taco Tuesday. Use shredded lettuce or cauliflower rice and heap lean egg whites, salsa, and creamy avocado on top.
Calories per serving: ~350
Main ingredients: ground turkey or black beans, salsa, lettuce, avocado, shredded cheese, cauliflower rice
This is an easy gluten free and extremely nutritious recipe!
Try a version like this from Clean & Delicious
Mediterranean bowl
Fresh, bright and full of flavor. This bowl combines lean protein with lots of veggies, olives, hummus, and a creamy dressing.
Calories per serving: ~400
Main Ingredients: Chicken, spinach or romaine lettuce, tomatoes, cucumbers, tzatziki, hummus, olives
This is a naturally gluten-free recipe packed with protein and fiber!
Try this version of The Big Man’s World
High volume veggie pan
A rainbow of vegetables sautéed in a garlic-coconut amino acid sauce. Add tofu or shrimp and serve over cauliflower rice or shirataki noodles.
Calories per serving: ~300
Main ingredients: peppers, broccoli, peas, tofu or shrimp, garlic, ginger, coconut amino acids
These skillets from Cookie and Kate are great inspiration
Zoodle pasta with turkey meatballs
Classic comfort food with a low-calorie twist. Zucchini noodles replace pasta and are topped with juicy turkey meatballs and marinara.
Calories per serving: ~280
Main Ingredients: Zucchini noodles, ground turkey, egg, marinara, herbs, garlic
Gluten-free and absolutely filling!
Try a version like this one from Healthy Fitness Meals
If you’re looking for more resources for your wellness journey, check out this post about healthy weight loss and how to approach it with long-term success in mind. If you’re looking for more freedom with your meals, be sure to listen to this podcast episode on intuitive eating.
Do you have a favorite that I should try? Write it in the comments! If you’re looking for meal ideas, be sure to check out the family-friendly meals (they’re printable!) that I recently posted.
xoxo
Gina
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