Sharing a roundup of high volume low calorie recipes if your goal is to increase your fiber but not your total caloric intake.
Hi friends! How are you?? I hope that you’re having an amazing week! We’re busy doing the homeschool thing and I’m looking forward to a Peloton class this afternoon. I hardly ride it anymore and am trying to justify the membership. Has anyone gotten rid of their Peloton membership and continued to ride the bike without the classes?
Today, I wanted to re-share this updated post about volume eating and share some of my favorite recipes that are high in volume and flavor, but still light and refreshing.
Ever finish a meal and feel like you barely ate? You’re not alone. When you’re trying to eat a little lighter, hunger can sneak up fast, and it’s not fun. That’s why I love high volume, low calorie recipes. You can eat generous portions that leave you feeling full and happy, without overdoing it on calories and feeling like you need a nap afterwards. Whether you’re working toward a health goal, trying to keep your calorie intake in check, or just want to eat more fruits and vegetables, these meals check all the boxes.
All of these meal ideas are loaded with whole, nourishing ingredients like lean proteins, fiber-rich veggies, and satisfying textures. Many are gluten free, simple to prep, and perfect for lunch, dinner, or meal prep.
What Makes a Meal High Volume?
Let’s chat about what makes a meal “high volume.” These types of meals usually include foods that are high in water or fiber, like leafy greens, berries, or green beans, non-starchy vegetables, and are lower in calories. That combo helps you eat more food (volume!) without racking up the calories.
What Are High Volume Low Calorie Foods?
High volume low calorie foods are filling, satisfying, and easy to love. Think big salads, soups, hearty veggie stir-fries, and meals that are piled high with lean protein and colorful produce.
These types of meals support healthy weight loss by keeping you full and reducing the need to snack all day. Plus, they’re a great way to get more nutrient dense foods into your diet.
High Volume Low Calorie Recipes
Egg Roll in a Bowl
This one-pan favorite dish is a lighter twist on a takeout classic. It’s packed with ground turkey or pork, cabbage, carrots, and a dash of garlic and ginger.
Calories per serving: ~250-300
Main ingredients: ground turkey, cabbage, carrots, garlic, coconut aminos
Gluten free and great for meal prep!
Try this version from Skinnytaste
Sushi Roll in a Bowl
A deconstructed version of sushi that’s quick, fresh, and totally customizable. Use cauliflower rice for a low-carb option. It’s also packed with nutrients, like omega-3 fatty acids.
Calories per serving: ~350
Main ingredients: rice or cauliflower rice, cucumber, avocado, nori, shrimp or crab, coconut aminos. Also, I’ve made this with chicken breast when I’m out of salmon, and it’s still good.
Chicken Crust Pizza
Pizza night meets protein power. A high protein crust made from chicken and egg is topped with marinara, veggies, and cheese for a comforting low-carb meal.
Calories per serving: ~300-350
Main ingredients: ground chicken, egg, mozzarella, marinara, bell peppers, mushrooms
This is a great low carb gluten free option!
Try this recipe from The Big Man’s World
Burger in a Bowl
All the burger flavors, none of the bun. Loaded with seasoned beef or turkey, pickles, tomatoes, and a tangy sauce.
Calories per serving: ~400
Main ingredients: ground beef or turkey, romaine, pickles, tomatoes, mustard, Greek yogurt sauce. I also like to add roasted sweet potatoes.
This version from Eating Bird Food is great
Taco Bowl
A fun and flavorful way to do Taco Tuesday. Use shredded lettuce or cauliflower rice and pile on lean protein, salsa, and creamy avocado.
Calories per serving: ~350
Main ingredients: ground turkey or black beans, salsa, lettuce, avocado, shredded cheese, cauliflower rice
This is a simple gluten free and super nutrient dense recipe!
Try a version like this from Clean & Delicious
Mediterranean Bowl
Fresh, bright, and full of flavor. This bowl combines lean protein with lots of veggies, olives, hummus, and a creamy dressing.
Calories per serving: ~400
Main ingredients: chicken, spinach or romaine, tomatoes, cucumbers, tzatziki, hummus, olives
This is a naturally gluten free recipe packed with protein and fiber!
Try this version from The Big Man’s World
High Volume Veggie Stir Fry
A rainbow of veggies stir-fried in a garlicky coconut aminos sauce. Add tofu or shrimp and serve over cauliflower rice or shirataki noodles.
Calories per serving: ~300
Main ingredients: bell peppers, broccoli, snap peas, tofu or shrimp, garlic, ginger, coconut aminos
This stir fry from Cookie and Kate is a great inspo
Zoodle Pasta with Turkey Meatballs
Classic comfort food with a low-calorie twist. Zucchini noodles stand in for pasta and are topped with juicy turkey meatballs and marinara.
Calories per serving: ~280
Main ingredients: zucchini noodles, ground turkey, egg, marinara, herbs, garlic
Gluten free and totally satisfying!
Try a version like this from Healthy Fitness Meals
Looking for more support on your wellness journey? Check out this post on healthy weight loss and how to approach it with long-term success in mind. If you’re exploring more freedom with your meals, this episode on intuitive eating is a must-listen.
Do you have a favorite I should try? Drop it in the comments! Also, if you’re looking for meal ideas, check out the family friendly meals (it’s a printable!) that I posted last week.
xoxo
Gina
