by Liz Thomson August 22, 2011This post may contain affiliate links.
If you’re looking for recipes that will fill you up, these high volume low calorie recipes are the answer! They’re a great way to fill up on nutrient-dense food without a lot of calories. If you ever feel like a bottomless pit and you want a huge portion, these recipes are perfect!
Do you ever find yourself craving a lot of food? I’m a bit of a “volume eater”, meaning sometimes, I don’t feel satisfied with small portions. I’d rather have a giant salad than a few bites of a rich pasta dish. So if you’re like me and you occasionally find yourself craving a big bowl of pasta or a monster-sized salad, I’ve got some recipes to help you out! These recipes are high in volume, meaning the portion sizes are big, but they’re low in calories. That means you can eat a big serving without being overly full or stuffed at the end of your meal.
Here are some of my favorite high volume, low calorie recipes:
Spaghetti Squash Al Pomodoro
Spaghetti Squash al Pomodorois a great way to enjoy pasta night while filling up on vegetables! Because spaghetti squash is low in calories, you can enjoy a large portion of this tasty dish!
More of a spaghetti person? Try these low calorie zucchini noodles! I like to top mine with roasted tomatoes and Parmesan cheese. It’s filled with lots of flavor but the zucchini noodles make this dish very low in calories.
Butternut Squash Fries
Craving fast food? Slice up some butternut squash and make Butternut squash fries!They taste like sweet potato fries, but you can eat a giant plate of them for a fraction of the calories! I love how easy these are. If you have an air fryer, try baking them in there for extra crispy, low-calorie fries!
High Protein Banana Muffins
Need a quick and easy breakfast option? These banana bread muffins are just 60 calories each. Yes, 60. These are great if you’re craving carbs but you want to fill up on protein. Made with egg whites and protein powder, these might not be your traditional bakery muffin, but they’re great for a low calorie option!
Roasted Cauliflower Tacos
Dreaming of tacos? These roasted cauliflower tacos are vegan, gluten-free, and low in calories! Each taco is only about 150 calories, and you could make them even more low-calorie if you skip the avocado and use salsa instead. Taco night just got a lot healthier!
This easy one pan ratatouille is loaded with vegetables so you can have a huge serving for less than 300 calories. This is one of my favorite ways to use up any leftover veggies in my fridge and it’s a really satisfying meal. If you love huge portion sizes and you’re craving Italian flavors, this high volume low calorie recipe is the answer!
Parmesan Tomato Soup
Soup is one of my favorite high volume, low calorie foods. A big bowl of this Parmesan tomato soup is just 140 calories, which means you can totally add a grilled cheese sandwich. This is such a creamy, satisfying meal. The Parmesan adds lots of flavor but you only need a little bit, so this soup is still a low calorie option.
Cucumber and Tomato Salad
This crunchy cucumber and tomato salad is a great way to fill up on vegetables! With just a drizzle of olive oil, this is a side dish that will have you coming back for seconds and thirds! To make it really low calorie, skip the olive oil and just use red wine vinegar. It has lots of flavor and when tomatoes and cucumbers are in season, this is an irresistible side dish. This is a great recipe when you’re craving a big bowl of food!
Mango Frozen Yogurt
Craving something sweet? Can’t find Halo Top in your area? Whip up some mango frozen yogurtfor a sweet, low calorie treat! It’s just two ingredients! Plus, it’s high in protein thanks to Greek yogurt. If you don’t want to make your own frozen yogurt, there are also some great storebought options. Have you tried Halo Top, yet?
Looking for more ideas? Try these high volume, low calorie snacks! I’ve picked out some of the best homemade and storebought snacks that will let you eat the whole bag! If you’re craving a major snack, check out the list!
What are your favorite low-calorie/large portion recipes?
originally posted August 22, 2011 (updated June 29, 2023)by Liz Thomson categories:Healthy recipes49 comments
Some high-protein, low-calorie, high-volume foods include chicken or turkey breast, fish, eggs, Greek yogurt, cottage cheese, tofu, and legumes such as beans, chickpeas, and lentils.
Prioritizing high-volume foods, which take up a lot of space on your plate and in your stomach but have relatively few calories, can be helpful for weight loss. To lose body fat, you need to be in a calorie deficit, where you burn more energy than you eat.
Originally Answered: What food has the most calories with the smallest serving? The food group that is the most calorie dense is fats. So butter, oil and other fats have the most calories with the smallest serving.
On the satiety index, fish scores higher than all other protein-rich foods, including eggs and beef. Fish had the second highest score of all the foods tested ( 3 ). Another older study compared fish, chicken, and beef protein. The researchers found that fish protein had the strongest effect on satiety ( 25 ).
Examples of high-volume foods, which are typically rich in fiber and water, include watermelon, lettuce, zucchini, citrus, spinach, egg whites, cucumber, celery, oatmeal and high-fiber fruits, like apples and berries.
Some examples of high-volume food include vegetables, high-fiber fruits, like apples and berries, oatmeal, and eggs. When eaten in volume, high-fiber and water foods keep you more full with fewer calories. Volume eating, when done properly, can be helpful for some individuals to lose weight.
For those on a 800 calories a day diet, weight loss of 8-16 pounds is possible in a month. This type of diet usually includes special foods such as shakes, bars, or soups to replace meals and for added vitamins. Very low-calorie diets can help a person achieve weight loss of up to 3 to 5 pounds per week.
Many studies have shown that following low calorie diets, including 1,200-calorie diets, can promote weight loss. For example, a study including 2,093 people with obesity demonstrated that a medically supervised 1,200-calorie meal replacement diet resulted in an average fat loss of 4.7% over 12 months ( 6 ).
Leafy greens, whole grains, nuts, and beans are all good for keeping away the fat that stays deep in your belly. That's called visceral fat, and it's the most dangerous kind because it can wrap around major organs, including your liver, pancreas, and kidneys.
Most people are brought up thinking that dinner should be the biggest meal of the day, meaning they opt for a light breakfast and lunch. However, research has found that a smaller dinner and larger lunch could be the key to helping you shift those weight.
Foods that are high in water and fiber are also high-volume foods, in part because both water and fiber have little to no calories. Examples include: Leafy greens, such as spinach, arugula and salad mixes. Cruciferous vegetables, like broccoli, brussels sprouts, cabbage and cauliflower.
Examples include butter, oils, salad dressings, sugar, nuts, seeds, dry bread, dry cereal, crackers, egg yolk, avocado, dried fruit, red meat, and yes, Egg Muffins and pizza. As you can see from the chart below, oils are the most calorie-dense foods on the planet.
An apple with a tablespoon of peanut butter. A cup of grapes with an ounce of cheese (1 ounce of cheese is about the size of your whole thumb, from base to tip). 2 tablespoons of hummus and raw veggies like carrots, celery, cauliflower or broccoli. Air-popped popcorn.
Introduction: My name is Nicola Considine CPA, I am a determined, witty, powerful, brainy, open, smiling, proud person who loves writing and wants to share my knowledge and understanding with you.
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