Low-calorie, high-volume recipes

Sharing a set of low-calorie, high-volume recipes if your goal is to increase your fiber, but not your total calorie intake.

Hello friends! how are you?? I hope you have an amazing week! I’m busy with client calls today and hope to sneak in some Peloton work. Has anyone gotten rid of their Peloton membership and continued cycling without the classes? I bring it up because I have SO many gym memberships.

Today I wanted to re-share this updated post about bulk eating and share some of my favorite recipes that are big on volume and flavor, yet light and refreshing.

Have you ever finished a meal and felt like you barely ate? you’re not alone When you try to eat a little lighter, hunger can creep in quickly. That’s why I love high-volume, low-calorie recipes. You can eat large portions that leave you feeling full and satisfied without going overboard on calories and feeling like you need a nap afterward. Whether you’re working towards a healthy goal, trying to keep your calorie intake under control, or just want to eat more fruits and vegetables, these meals fit the bill.

All of these meal ideas are packed with whole, nourishing ingredients like lean proteins, fiber-rich vegetables, and satisfying textures. Many are gluten-free, easy to prepare and perfect for lunch, dinner or a meal prep.

What makes a meal high volume?

Let’s talk about what makes a meal « high volume. » These types of meals usually include foods high in water or fiber, such as leafy greens, berries or green beans, non-starchy vegetables, and are lower in calories. This combination helps you eat more food (volume!) without packing on the calories.

What are low-calorie, high-volume foods?

Low-calorie, high-volume foods are filling, filling, and easy to love. Think big salads, soups, hearty veggie stir-fries, and meals that are full of lean protein and colorful produce.

These types of meals support healthy weight loss by keeping you full and reducing the need to snack throughout the day. Plus, they’re a great way to incorporate more nutrient-dense foods into your diet.

Low-calorie, high-volume recipes

Egg roll in a bowl

This one-pan favorite is a lighter take on the classic takeout. It’s filled with ground turkey or pork, cabbage, carrots and a pinch of garlic and ginger.

Calories per serving: ~250-300

Main ingredients: ground turkey meat, cabbage, carrots, garlic, coconut amino acids

Gluten free and great for food preparation!

Try this version from Skinnytaste

Sushi roll in a bowl

A deconstructed version of sushi that’s fast, fresh and fully 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 amino acids. Also, I made this with chicken breast when I ran out of salmon and it’s still good.

See my version here

Pizza with chicken crusts

Pizza night meets protein power. A high-protein crust made with chicken and egg is topped with marinade, veggies, and cheese for a comforting, low-carb meal.

Calories per serving: ~300-350

Main ingredients: ground chicken, egg, mozzarella, marinara, 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 flavors of burgers, not a single bun. Filled with seasoned beef or turkey, pickles, tomatoes and hot sauce.

Calories per serving: ~400

Main ingredients: ground beef or turkey, rum, 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 make 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 recipe that is gluten free and super nutrient dense!

Try a version like this one from Clean & Delicious

Mediterranean Cup

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 full of protein and fiber!

Try this version from The Big Man’s World

Large volume vegetarian stir-fry

A rainbow of vegetables stir-fried in a coconut amino acid garlic sauce. Add tofu or shrimp and serve over cauliflower rice or shirataki noodles.

Calories per serving: ~300

Main ingredients: peppers, broccoli, peas, tofu or shrimp, garlic, ginger, coconut amino acids

This stir-fry from Cookie and Kate is great inspiration

Pasta Zoodle with Turkey Meatballs

Classic comfort food with a low-calorie flavor. Zucchini noodles replace 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 one from Healthy Fitness Meals

If you’re looking for more resources on your wellness journey, check out this post on healthy weight loss and how to approach it with long-term success. If you’re looking for more freedom with your food, this intuitive eating podcast episode is a must-listen.

Do you have a favorite for me to try? Drop it in the comments! Also, if you’re looking for food ideas, check out the family meals (this is printable!) that I posted recently.

xoxo

Gina