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8 High Volume Low Calorie Meals That Are Amazingly Filling!

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.

What’s Volume Eating? 9 Food Items for Volume Eating!

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.

9 Volume Low Calorie Foods

Along with the real benefits that help individuals to live a healthy life. The 8 high volume low calorie meals are listed as follows.

1. Leafy Green

Leaves of spinach, kale, and lettuce are strained sources of high-volume and low calories meals. These are incredibly utilized in making healthy salads.

2. Cabbage

Cabbage is also a significant source of high volume low calorie meals that fill you up.

3. Cauliflower

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.

4. Zucchini

The low-carb community loves zucchini. Many people even make zoodles and lasagna sheets from zucchini.

5. Chicken Breast

If anyone has to choose the best part of a chicken that fills you up, the high-volume part is chicken breast.

6. Eggs

Eggs are evergreen and highly available for high volume low-calorie intake.

7. Berries

Nothing more like strawberries, blueberries, and blackberries. These all are high volume low calorie juicy fruits that ensure high satisfaction.

8. Fish

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.

9. Legumes

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.

8 Easy to Make Recipes for High Volume Low Calorie Meals

We will discuss some of the best high volume low calorie meals with recipes in this section using different ingredients.

high volume low calorie food in a bowl

Low Calorie Punch for Breakfast

1. Oatmeal and Berries

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.

oatmeal and berries in a bowl

You can also garnish the cereal with dry nuts that are also high in nutrients.


  • Add a cup of quick-meal oatmeal
  • Pour a cup of warm milk
  • Sprinkle some berries and nuts on it


  • Pour hot milk into an oatmeal bowl.
  • You can try to boil it a little on the stove at a low flame.
  • Eat it right away or cool it off.
  • Add the toppings and enjoy your meal.

This breakfast volume eating, high volume low calorie meal is perfect for people trying to lose weight and shifting to a more fulfilling lifestyle.

2. Greek Yogurt with Fruits

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.

Greek Yogurt with Fruits in a bowl

Plain Greek yogurt has a creamy taste and for a better flavor, add some fruity garnishings.


  • A bowl of plain yogurt
  • Some cherries, strawberries, and raspberries
  • Some maple syrup


  • You don’t have to put extra effort into preparing this on-the-go breakfast meal.

3. Steel Cut Oats (Cooked)

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.

steel cut oats (cooked) in a bowl with spoon

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.


  • A cup of coarse oatmeal
  • ½ cup of almond/coconut/normal milk
  • Honey or vanilla sweetener
  • Condensed milk
  • Sliced or chopped strawberries, mango, or bananas


  • Boil milk and add oatmeal.
  • Keep stirring the pot and add natural sweeteners like maple syrup or honey. You can also add a pinch of salt.
  • Keep going and when your oatmeal has a perfect consistency, turn off the flame and let it cool.
  • Dish out and top with your favorite nuts and berries.

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

4. Beetroot Fruit Smoothies

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.

beetroot fruit smoothie topped with strawberries

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!


  • Sliced beetroots
  • Berries of your choice
  • Ice cubes for coldness
  • Honey for sweetness
  • Chia seeds for nutrition


  • You can first blend beetroot with water, so it’s not too thick.
  • Put all the ingredients along with ice cubes in a mixer afterward.
  • Serve your smoothie with colorful fruit toppings.

5. Lean Fish Fillet Sauteed in Coconut Oil

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.


  • Raw fish fillet
  • Garlic
  • Salt
  • Oregano
  • Coconut oil
  • Veggies on the side


  • Pour some oil into a frying pan and warm it up a little.
  • Add garlic and put the fish fillet in the pan.
  • Let it simmer, and flip the fillet. Sprinkle some oregano and salt.
  • Cook the fillet until it reaches the perfect cooked state, and dish it out.
  • Squeeze a few drops of lemon and oregano over it.

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.

6. Iceberg Lettuce Wraps

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.


  • Cucumber in cubes
  • Beetroot (julienne)
  • Carrots (julienne)
  • Iceberg lettuce
  • Lemon
  • White mushrooms (chopped)


  • Cut lettuce leaves in halves, and wash them properly.
  • Add the vegetables.
  • Squeeze a few drops of lemon.
  • Wrap the lettuce with all the filling.

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

7. Zoodles with Broccoli in the mix

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.


  • Zucchini noodles
  • Broccoli chopped
  • Basil
  • Lemon
  • Spiralizer or julienne peelers (a machine to make noodles out of zucchini)


  • Place the zucchini in the spiralizer if you want thinner noodles and for some thickness, using a peeler is an ideal option.
  • Cut the broccoli into small pieces if you are trying it for the first time. You can keep the size as you like.
  • Squeeze lemon and salt.
  • Mix everything and enjoy your pasta.

You can also try to cook the zoodles with salt and chicken cube in water and eat with chili sauce.

8. Baked Fish with Tomato Garlic 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.


  • Salmon fish filet
  • Two small sized tomato
  • 5-10 garlic cloves
  • Soy sauce
  • Bbq sauce
  • Olive oil


  • Marinate the fish filet with minced garlic, soy sauce, and bbq sauce and wrap it in foil.
  • Leave it for 15 minutes
  • Brush the fish filet with olive oil and put it in the oven.
  • Take the dish out
  • Squeeze lemon

For sauce:

  • Blend tomato and garlic with salt and red chili.

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.

Explore more: What to Serve With Meatballs? Explore 20 Low-Carb Side Dishes

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