20 Low Calorie High Volume Meals For Fat Loss

Do you want to eat a lot but are afraid of getting fat? Many people believe that eating a lot will make the body fat quickly. However, the reality is not so. Body fat is mainly due to the amount of calories we take in.

To satisfy your own eating pleasure without worrying about gaining weight, you need to have low calorie high volume meals. So which dishes are low calorie high volume meals? How much should you eat so as not to gain weight? Check out our recommendations below for the best selection.

What is high volume eating?

Volume eating is an eating strategy that allows you to eat a variety of foods while minimizing your calorie intake. High volume eating is a great eating method for people who eat a lot but want to lose weight.

Each food will provide different amounts of macronutrients and calories. Therefore, eating by volume will help you control the number of calories you eat at each meal. The essence of this method of eating is that you still eat a lot, but the amount of calories you consume is not much.

You will eat foods in bulk during a high volume meal to increase and prolong satiety. From there, you will no longer feel hungry and load more calories into the body.

The actual essence of high volume eating is:

  • Calorie content and mass of food are not directly correlated
  • Calorie content is determined by its macronutrient content
  • Different macronutrients provide different calories per gram


  • 1g protein = 4 calories
  • 1g carbohydrates = 4 calories
  • 1g fat = 9 calories

In general, high volume eating will help you eat more food but not increase the number of calories. Eating according to this method makes your weight loss more effective. It doesn’t really affect how much you enjoy the food. It just restricts some high-calorie high-fat foods.

How does volume eating work?

Mass eating is the addition of lower-calorie foods, typically fruits, vegetables, whole grains, beans, and lean meats, to add volume to a meal.

Adding volume can be as simple as adding beans to a soup, adding vegetables to a salad, eating the whole fruit instead of dried fruit, or popcorn instead of crackers.

It’s not always about swapping food. Sometimes your bulk meals can be a few calories more than your regular meal. It’s not about comparing meal to meal. It’s about the whole day.

Larger meals will keep you fuller for longer. You won’t need to snack right after a meal, and your total for the day will be lower. For example, say you want a turkey sandwich. Instead of eating a turkey sandwich with a piece of cheese, a few slices of turkey, and two slices of bread, you can make it big by adding veggies.

You can add cucumbers, carrots, tomatoes, bell peppers, lettuce, sprouts, etc. You don’t change removing anything from your sandwich but just want to add a full salad to it. Now your meal has more vegetables and is fuller.

What are the benefits of high volume eating?

High Volume Eating can benefit weight loss goals by helping you feel fuller for the same amount of calories. Since most bulk foods are fruits and vegetables, you’ll get vitamins and minerals in them like vitamin C, folate, vitamin K, and potassium.

Furthermore, high-fiber foods are also high-volume foods. Fiber can help increase feelings of fullness by slowing digestion, keeping you from overeating and keeping you full for longer. In addition, fiber not only helps you feel full but also helps with gut health. Some foods with fiber include oats, whole wheat, and fruit.

Because bulk meals are more food, you’ll eat the same number of calories over a longer period of time. When we eat slowly, it helps signal fullness before we overeat.

How to start low calorie high volume eating?

You can personalize it according to your goals. If you want to reduce your calorie intake, reduce portion sizes and add more bulk foods. It doesn’t mean you have to limit what foods you have. It’s more about quantity. This method helps you not to feel exhausted when dieting. You choose to balance the amount of food for yourself.

Mass eating can add something to gain mass or swap out for something lower in calories. Let’s use the example of a bowl of ice cream. There are three ways I can apply mass eating:

  • Eat more fresh strawberries in ice cream
  • Choose yogurt instead of ice cream
  • Eat more berries

There is no fixed way. You have to personalize each meal.

High volume, low calorie food list

  • Pears
  • Apple
  • Orange
  • Banana
  • Berries
  • Carrots
  • Peas
  • Cauliflower
  • Broccoli
  • Zucchini
  • Potato
  • Green beans
  • Chard
  • Kale
  • Spinach
  • Cucumber
  • Tomato
  • Butternut squash
  • Eggs
  • Oatmeal
  • Whole wheat
  • Barley
  • Greek yogurt
  • beans/lentil
  • Cottage cheese
  • Quinoa
  • Popcorn
  • Lean meats

20 high volume low calorie meals

If you are wondering which dishes belong to high volume eating low calories, you can refer to some of our dishes below. These dishes are all made simply from foods rich in nutrients but low in calories.

Vegetable tagine with apricot rosemary

Some vegetables are slow cooked with rosemary and apricots for a unique flavor. You can use this dish with quinoa for a better effect. In addition to quinoa, steamed rice is also a good choice for a completely gluten-free meal.


  • Garlic
  • Onion, dill, nutmeg
  • Radish
  • Sweet potato
  • Rutabaga
  • Carrot
  • Radish
  • Dried apricots
  • Orange juice
  • Maple syrup
  • Rosemary leaves
  • Accompanying seasoning


  • Preheat oven to 350 degrees F
  • Add the garlic to the onion and sauté until fragrant. Add spices such as turmeric, salt, cumin, nutmeg, and cinnamon, and cook for 1 minute.
  • Increase the heat, add the sliced ​​vegetables, saute for an additional 9 minutes. Add water and orange juice, maple syrup, rosemary and bring to a boil.
  • Place the mixture in the oven and bake until the vegetables are tender. In the last 10 minutes, add dried apricots and cook together.
  • Remove from the oven, season to taste, and garnish with rosemary.

Total calories: 274 calories

Cantaloupe Breakfast Bowls

A great breakfast full of nutrients will help you work better. The Cantaloupe breakfast bowl can really satisfy your eating preferences.

A nutritious breakfast of cantaloupe, berries, granola and yogurt will provide plenty of protein to keep you full for longer.


  • Cantaloupe
  • Plain Greek yogurt (can be substituted with other yogurts)
  • Fresh or frozen berries
  • Granola


  • Cut the cantaloupe in half and remove the seeds and pulp in the middle.
  • Pour yogurt into the center of the fruit, then sprinkle berries and granola on top. Drizzle a little more honey if you want a sweeter taste.
  • Served

Total calories: 312 calories

Zucchini Noodle Fettuccine

Instead of regular pasta, using zoodles for cooking will be more beneficial to the user’s health. This dish is low in carbs but full of nutrients for the body.


  • Alfredo Cauliflower Sauce
  • Steamed cauliflower flowers
  • Unsweetened almond milk
  • Minced garlic (use grilled garlic if you like)
  • Nutritional yeast
  • Olive oil (can be substituted with butter)
  • Salt and pepper
  • Zucchini Pasta
  • Olive oil (can be replaced with butter)
  • Red onion
  • Sliced ​​portobello mushrooms
  • Zucchini
  • Cauliflower
  • Fresh parsley


  • Steamed cauliflower
  • Make zoodles, then set aside
  • Put the ingredients for the sauce, including steamed cauliflower, almond milk, garlic, nutritional yeast, oil, and salt, into a blender. If you need a thicker sauce, you can add some almond milk.
  • Saute onion and mushrooms over medium heat for about 5 minutes. When onions and mushrooms are soft, turn off the heat.
  • Put the zoodles in the pan, cook until the noodles are hot and thickened, and then drain off the excess liquid. Add steamed cauliflower and cooked cauliflower sauce to the pan and stir well.
  • Continue to heat until warm and then season to taste. Serve.

Total calories: 151 calories

Peanut Butter Banana Chia Oatmeal

Oatmeal is a very good breakfast food for the body. Although the dish has many different ingredients, it does not contain many calories. This delicious, rich flavor can keep you full all morning.


  • Oat
  • Banana
  • Chia seeds
  • Cinnamon
  • Milk (can be nut milk)
  • Peanut butter or other nut butter


  • Place oats, chia seeds, bananas and a pinch of sea salt in a saucepan
  • Add milk and cook for 8 minutes.
  • Stir the mixture several times, so everything is evenly mixed and the oats don’t clump.
  • When the oats are thick and fluffy, turn the heat and pour it into a bowl.
  • Sprinkle with more chia seeds and peanut butter and serve.

Total calories: 369 calories

Chia Seed Pudding

This chia seed pudding is packed with protein, fiber, and omega 3 and tastes great. This product is completely vegan, gluten-free, so it’s perfect as a nutritious snack for you.


  • Chia seeds
  • Milk (can be substituted with nut milk or coconut milk)
  • Maple syrup
  • honey
  • Vanilla
  • Fresh berries, granola


  • Place chia seeds, milk, maple syrup and vanilla in a bowl and stir well
  • After stirring, let the mixture rest for 5 minutes to allow the mixture to solidify. Then stir again to separate the chia seeds.
  • Place the mixture in the refrigerator to harden, about 2 hours or overnight.
  • The more chia seeds, the thicker the pudding will be. You can balance the number of chia seeds to your liking.

Total calories: 170 calories

Smoothie Bowl

A bowl of berry smoothies can provide you with a lot of essential vitamins for your body. Its taste is also exceptionally fresh and delicious.


  • Frozen bananas
  • Frozen Strawberries
  • Protein and vanilla
  • Unsweetened milk (sugary milk if you like it sweet)
  • Almond butter or peanut butter
  • Fresh berries
  • Granola
  • Chia seeds


  • Combine bananas, strawberries, protein, vanilla, milk and butter in a blender and blend until smooth.
  • Pour the mixture in a bowl and sprinkle fresh berries, granola, and chia seeds on top for garnish.
  • Serve immediately.

Total calories: 183 calories

Pressure Cooker Barbacoa Beef

This Barbacoa beef dish is not only delicious but also convenient. You can combine this dish with many other dishes such as tacos, enchiladas. The dish also contains a lot of protein and is good for health.


  • Beef
  • Kosher salt
  • Pepper
  • Cervera or beer
  • Stay fresh
  • Lemon juice
  • Chili powder
  • Dill powder
  • Garlic powder
  • Onion powder
  • Coriander powder


  • Cut beef into 3 inch thick glass. Add salt as well as pepper to both sides of the beef
  • Turn on the pressure cooker and spray with cooking oil, brown all sides of the beef, about 3 minutes on each side
  • Use beer to de-mark the pot, then add everything to the pot and stir well
  • Cover the cooking pot for 55 minutes, release the pressure naturally for about 10 minutes
  • Put the beef in a bowl and shred, mix with bay leaves
  • If the sauce is not thick, you can cook the sauce separately for a few more minutes to thicken it
  • Spend the service

Total calories: 280 calories

Roasted Cauliflower with Tomato Sauce

Cauliflower is a vegetable with many nutrients. The combination of cauliflower and tomatoes can create many special dining experiences for you.


  • White cauliflower
  • Coconut oil
  • Maple syrup
  • Sea salt


  • Preheat oven to 425 degrees F
  • Mix cauliflower with oil, salt, maple syrup
  • Transfer the cauliflower mixture to a tray and begin baking. Pay attention to turning 1 to 2 times for the cauliflower to turn golden evenly, bake for about 30 minutes
  • Serve hot

Total calories: 154 calories

Butternut Squash Fries

Are you looking for healthy french fries? These french fries will be different from many other french fries. It’s delicious, healthy, and has a much more distinctive taste.


  • Butternut squash
  • Sea salt


  • Preheat oven to 425 degrees F
  • Peel the squash or not, remove the seeds, wash and cut the squash into small pieces, trying to cut even pieces.
  • Place butternut squash on a tray lined with baking paper, and spray with a little oil
  • Sprinkle with sea salt
  • Bake for 40 minutes or so, taking care to flip during baking
  • Remove when butternut squash is golden brown
  • Served with ketchup

Total calories: 63 calories

Fresh berry salad

Colorful fruit salads are not only beautiful, but they can also help you have better health. The taste of this dish is also very diverse when there are many different types of berries.


  • Strawberry
  • Fresh blueberries
  • Pineapple
  • Kiwi
  • Green seedless grapes or your favorite grapes
  • Tangerines or oranges
  • Lemon juice
  • Grated lemon peel
  • Maple syrup, honey


  • Wash and cut the fruit and put it in a large bowl
  • Mix it all up
  • Drizzle with lemon sauce, honey and maple syrup
  • Serve immediately after processing

Total calories: 257 calories

Chocolate banana ice cream

Sweet, creamy banana ice cream with chocolate flavor will make your day more wonderful. You can serve with nuts and berries to make the dish more attractive. Using high volume eating low calories becomes extremely simple.


  • Frozen bananas
  • Almond milk
  • Chocolate without sugar
  • Cocoa powder
  • Chocolate chips


  • Put banana, almond milk, cocoa powder in a blender
  • When the mixture is smooth and creamy, you need remove it from the bowl
  • Add chocolate chips or some of your favorite dishes to serve

Total calories: 240 calories

Chipotle ground sweet potato turkey

Turkey with sweet potato is a completely new combination but can bring out great flavor. Add a little melted cheese and you can satisfy your eating needs without worrying about excess calories.


  • Ground turkey
  • Garlic powder
  • Onion powder
  • Kosher salt
  • Cumin
  • Coriander
  • Chipotle in Adobo
  • Potatoes
  • Cheese
  • Black beans


  • Cook the chopped turkey in a saucepan over medium heat. Add seasoning, chopped chipotle, broth and black beans, stir well
  • Stir in the sliced ​​sweet potato. Reduce heat and cook for 12 minutes until sweet potatoes are soft
  • Add salt and pepper to taste
  • Sprinkle with cheese, wrap in foil and place in the oven
  • Served with coriander, fresh lemon juice

Total calories: 330 calories

Sriracha Honey Minced Chicken and Broccoli

This spicy and sweet honey-ground chicken dish will bring new flavors to your taste buds. If served with broccoli, this is the perfect combination to delight you.


  • Olive oil
  • Broccoli
  • Ground chicken
  • Sweet chili sauce
  • honey
  • Sriracha
  • Soy sauce, sesame oil
  • Garlic powder, stop grinding, scallions


  • Heat olive oil, add broccoli, and let stand for 2 minutes until it turns colour. Continue sautéing until broccoli is darker in color
  • Add olive oil, fry the ground chicken brown on both sides before minced and cooked
  • Add the sauce to the chicken pan and cook until the mixture thickens
  • When the sauce thickens, add the sautéed broccoli
  • Sprinkle with green onions and serve

Total calories: 260 calories

Skillet low carb cheesy bread

Cheese bread combined with radish and homemade sauce will become a special dish. You can serve it with ham or pickles, you’ll want to enjoy it again and again.


  • Smoked pork
  • Radish
  • Ground beef
  • Ketchup
  • Light mayo
  • Mustard
  • Pickle juice
  • Cheese
  • Salt and pepper
  • Pickles and fresh parsley


  • Put the radish in the gravy and cook until the radish is soft
  • Push the radish to a corner of the pan and fry the ground beef until golden brown on both sides
  • Mix ketchup, mustard, mayo, and pickle juice together
  • When the skin is cooked, pour in the sauce mixture and stir well
  • Place the cheese on top and bake in a 400 degree F oven for 5 minutes
  • Add salt and serve

Total calories: 325 calories

Potato salad with quail eggs anchovies

This salad can become a nutritious breakfast, lunch or dinner for you. It contains a lot of protein and fiber.


  • Quail eggs
  • Potato
  • Anchovy
  • Green bean
  • Coriander, chives
  • Lemon


  • Boil quail eggs for 2 minutes in boiling water and then peel
  • Put the green beans in the pan and cook for 4 minutes until the beans are soft, then take out a bowl of cold water
  • Boil the potatoes, cut them in half
  • Mix everything with small iron anchovies and sprinkle with herbs and lemon juice
  • Serve

Total calories: 174 calories

One pan egg and veg brunch

It’s a quick and convenient dish for you every morning. The taste of eggs with bread will make your breakfast more delicious.


  • Potato
  • Rapeseed oil
  • Avocado
  • Yellow chili, red chili
  • Onion
  • Garlic
  • Thyme
  • Egg
  • Toasted bread


  • Boil the potatoes, peel them, cut them into bite-sized pieces
  • Heat the oil in a pan, next, add the peppers, potatoes, and salt and pepper. Cook for 12 minutes, stirring occasionally.
  • When the mixture changes color, add thyme and cook for another 2 minutes
  • Make some space on the pan and then crack the eggs in. Cover with foil and cook for 4 minutes until the eggs are cooked
  • Remove, sprinkle with thyme and serve hot with bread

Total calories: 170 calories

Courgette soup

This delicious soup can serve you either breakfast or lunch. The wonderful taste of peas will delight you.


  • Olive oil
  • Garlic
  • Grinding tubers
  • Peas
  • Cannellini beans
  • Basil
  • Favorite seasoning


  • Heat oil in a pan, then you must fry the garlic for a few seconds, add the grated tubers, and cook until soft. Finally, add the peas and cannellini beans and stir well, cook for another 3 minutes
  • Stir the soup well and add seasoning. Ladle into bowls and serve hot.

Total calories: 206 calories

Gujarati cabbage with coconut and potatoes

This will be an extremely attractive dish when it can provide many nutrients with extremely low calories for your body.


  • Potato
  • Sunflower oil
  • Mustard seeds
  • Dill seeds
  • Dried chili
  • Fresh chili
  • Cabbage
  • Lemon
  • Grated fresh coconut
  • Coriander


  • Boil potatoes, peel, lightly crushed potatoes to break, do not crush
  • Heat oil for seasoning and cook until fragrant and dark in color
  • Add fresh chili, saute cabbage for about 4 minutes, and salt.
  • Add the potatoes and cook until the cabbage is soft
  • Take out a bowl, squeeze lemon, add coconut and coriander and stir well

Total calories: 199 calories

Blueberry Chicken Salad

Chicken salad is not only delicious but also full of nutrients. In particular, when chicken is combined with blueberries, it also creates a new flavor.


  • Chicken breast
  • Olive oil
  • Thinly sliced ​​purple onion
  • Cucumber
  • Dried cranberries
  • Cranberry Sauce
  • Lemon


  • Cut the chicken breast and marinate with olive oil and spices
  • Heat the pan, fry the chicken for 3 minutes on each side until golden and cooked
  • Heat the oil and saute the onions.
  • Mix the ironed chicken with onion, cranberries, lime juice and cranberry sauce
  • Pour chicken broth on top and serve

Total calories: 190 calories

Watermelon, shrimp and avocado salad

This salad is perfect for dinner. It’s packed full of nutrients with wonderfully delicious ingredients.


  • Shrimp
  • Purple Onion
  • Garlic
  • Chili
  • Lemon
  • White wine
  • Sugar
  • Watermelon
  • Avocado
  • Coriander


  • Put the chopped onions, garlic, and chili peppers in a bowl. Then add lemon juice, vinegar, sugar, and a little spice and mix well and marinate for 10 minutes
  • Add watermelon, avocado and shrimp and mix well
  • Serve immediately after completion

Total calories: 179 calories

Tips for Volume Eating

  • Swap fatty meat for lean meat. Use ground turkey or ground beef
  • Prepare cooked vegetables, cook potatoes, or greens such as spinach, mustard greens or kale, sauté zucchini and roast brussels sprouts or beets
  • Prepare fruit for snacks
  • Combine with low-calorie canned beans
  • Berries are a great dessert
  • Use egg whites more than egg yolks
  • Use stronger flavored cheeses for salads
  • Vegetable soups are a great way to combine protein and vegetables with whole grains or beans.
  • Add veggies like zucchini, mushrooms, spinach, carrots, eggplant, peas, peppers, or broccoli when using pasta.
  • Use flavorful spices


Above is our entire share of low calorie high volume meals. Some of the recipes that we suggest above can make your dishes richer. We hope our sharing can be beneficial for you. Thanks for reading!

Don’t forget to find out more Diet plans and Recipes on Kerriannjennings.com

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