High Volume Foods for Weight Loss

High Volume Foods for Weight Loss

What Is Volume Eating

Volume eating allows you to have large portions of food while keeping calorie intake low.  People assume if you want to lose weight you have to eat less food, and that’s not always the case.  Sometimes what you need to do is actually add more (low calorie) food, which is turn helps you reduce your over calories.

Benefits Of Volume Eating

  1. Helps you stay full longer
  2. Allows for larger portions without increase calories
  3. No need to calorie count because calories are typically low
  4. Volume foods are more nutrient dense - eg. increased vitamins & minerals which will help improve overall health, energy levels, sleep, and etc.
  5. Increased fiber helping you feel fuller and improved digestive system
  6. High-volume protein sources are high in protein = better body composition

How to Volume Eat

Add veggies to all of your meals

  • Throw some veggies into your eggs for breakfast
  • Make stir-fry with tons of veggies
  • Add veggie to pasta dishes
  • Add spinach or other leafy vegetables to your protein smoothie
  • Make a big salad with your meal and have it first 

*cook and season them however you want, the more you enjoy your veggies the more likely you'll eat them*

Make soups and stews

Due to soups high water content, it leaves you feeling more full and is also fairly low calorie in general.

Make substitutes to your regular meals

Zuchinni noodles > noodles
Lettuce wraps > buns or tortillas
Cauliflower rice > rice
Low fat cheese > Regular cheese
Fresh fruit > dried fruit
Spray oil > poured oil
Air fry > pan fry
Sugar free condiments > Regular condiments 

*this doesn't mean for every meal, eg. if you have rice 4 times a week 2 times can be regular, 2 times can be the substitute*

Below are some examples


  • Broccoli
  • Cauliflower
  • Carrots
  • Cucumber
  • Brussel Sprouts
  • Zucchini
  • Bell Peppers
  • Cabbage
  • Asparagus
  • Green Peas
  • Leafy Greens like spinach, kale, bok choy, arugula
  • Artichokes
  • Celery
  • Mushrooms
  • Whole Green Beans
  • Turnips
  • Butternut squash, spaghetti squash
  • Tomato 
  • Pickles
  • Sauerkraut


  • Strawberries 
  • Blueberries 
  • Raspberries
  • Blackberries 
  • Watermelon
  • Grapes
  • Melon 
  • Grapefruit 
  • Oranges/clementines
  • Peach


  • Legumes 
  • Oatmeal 
  • Boiled/baked Potato
  • Lentils
  • Edamame 
  • Popcorn (homemade)
  • High Fiber Tortillas
  • Shirataki noodles
  • Zuchinni noodles


  • Fish
  • Egg whites 
  • Nonfat Greek yogurt 
  • Nonfat cottage cheese 
  • 99% lean ground turkey 
  • Boneless, skinless chicken breast
  • Shrimp 

Maida, Founder and Owner
Women Who Lift

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