Posted August 29, 2022 by admin
What’s the first thing we try to cut down on when losing weight or maintaining it? Its calories. I’m sure you’ve tried it too, but I’m also sure that it didn’t feel filling, which makes you hangry.
Here’s a solution: you can prepare some high volume low calorie meals to feel full for longer without gaining weight. This is also called volume eating.
Oats, yogurt, berries, seeds, and a few others are high in volume but low in calories, which makes them essential ingredients for preparing healthy meals. Following a high volume low-calorie meal pattern is called volume eating. It is related to eating food materials with a greater nutrient rate but reduced calorie intake.
You know the ingredients, but what about the recipes? How do you prepare them? Read on to know. Let’s start with what volume eating is.
Volume eating is a strategy where you eat less but feel full for longer. It’s the meal plans that include fiber-rich yet low calorie edibles. For instance, an apple has 85 calories, while peanut butter has 180 calories.
So if anyone is following the volume eating strategy, they will eat an apple (low calorie but more in volume) instead of peanut butter which has high calories and low volume.
Along with the real benefits that help individuals to live a healthy life. The 8 high volume low calorie meals are listed as follows.
Leaves of spinach, kale, and lettuce are strained sources of high-volume and low calories meals. These are incredibly utilized in making healthy salads.
Cabbage is also a significant source of high volume low calorie meals that fill you up.
Without Cauliflower, you cannot find another golden source of high volume low-calorie meals. Cauliflower can be used as a substitute if potato and vegetable steaks can be made with cauliflower.
The low-carb community loves zucchini. Many people even make zoodles and lasagna sheets from zucchini.
If anyone has to choose the best part of a chicken that fills you up, the high-volume part is chicken breast.
Eggs are evergreen and highly available for high volume low-calorie intake.
Nothing more like strawberries, blueberries, and blackberries. These all are high volume low calorie juicy fruits that ensure high satisfaction.
Fish is a long-lasting filling meal being a high volume low calorie substance. It has always been mouth-watering and energetic. According to researchers, fish protein is considered the king of proteins.
Legumes like peas and beans are incredibly nutrient providers and are rich in fiber and protein, making them filling.
These food items can be used creatively to discover new meal ideas. We have some of them brainstormed for you in the following section.
We will discuss some of the best high volume low calorie meals with recipes in this section using different ingredients.
Low Calorie Punch for Breakfast
Uncooked oatmeal has 95 calories while cooked oatmeal cereal has 166 calories. Berries, on the other hand, are rich in fiber while low in calories. So these ingredients give you a tasteful and high volume meal.
You can also garnish the cereal with dry nuts that are also high in nutrients.
This breakfast volume eating, high volume low calorie meal is perfect for people trying to lose weight and shifting to a more fulfilling lifestyle.
Greek yogurt is gluten-free and ideal for people who need more protein, high volume low calorie filling meals. Gluten free meals help you with energy throughout the day, and you feel fuller for longer periods. Greek yogurt is also perfect for individuals who have gluten intolerance.
Plain Greek yogurt has a creamy taste and for a better flavor, add some fruity garnishings.
Steel-cut or coarse oats taste like rice and are delicious when cooked properly with the right ingredients. The oatmeal is cooked in milk, but you can choose almond or coconut milk as a healthier substitute.
Cooked oatmeal is not everyone’s cup of tea, but if you like this meal, you can try adding fiber-rich and water-based edibles like fruits for hydration.
You can add the nuts of your choice as a topping and enjoy the high volume low calorie meals for the rest of your day.
Munch for Lunch
Smoothies or shakes are a liquid alternative to high volume low calorie meals. You can add fruits, nuts, berries, or veggies to these full-nutrition drinks.
Beetroots are known to be low calorie vegetables while offering several other vitamins and minerals. You can surely get a smoothie from outlets like Baskin Robins, but
they will add 350 calories to your regular intake. That’s a no-no!
Lean fish like salmon, trout, herring, etc., are great food items to add to your high volume low calorie regime. These fish are filled with Omega-3.
Some lean fish COD or Tilapia offer 100 to 120 calories in a 3-ounce meal. Coconut oil, on the other hand, is a low calorie oil that you can use in daily cooking.
Enjoy the meal with some vegetables like lettuce and cucumber for hydration. This meal is perfect for dinner, but you can also have it in the afternoon.
Carrots, cucumbers, Kale, Iceberg lettuce, mushrooms, and radish are some of the many high volume low calorie meals you can add to your delicious salad bowl.
The vegetables we mentioned are packed with natural hydrating juices and minerals you will need to pass the day.
Vegetables are assumed to be boring, but with the right ingredients, you can have a delicious, high volume low calorie meal for lunch.
Yummiest Dinner Ideas
Zucchini is probably the most underrated and versatile vegetable, with a calorie percentage as low as 62. Broccoli, with a dozen nutritional benefits, is also soft in calories.
A cup of broccoli has 32 calories.
You can also try to cook the zoodles with salt and chicken cube in water and eat with chili sauce.
You can bake a fish filet and eat it with tomato (18 calories) for a flavorful meal for dinner. It is a filling meal while also quenching your thirst for yumminess.
The baked fish is ready to eat.
Transitioning from unhealthy to healthy living can be intimidating initially, but if you are persistent, you can add a lot of life to meals that otherwise seem boring. By doing so, you can have nutrition with taste which is important. Whatever you choose, we wish you a blissful journey and promising results.
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