Transform Your Meals: Discover the Power of High-Volume, Low-Calorie Eating for Sustainable Weight Loss
Are you striving for your weight loss goals but often find yourself feeling hungry or deprived? The secret might lie in “volume eating”—a revolutionary approach to nutrition that focuses on maximizing the amount of food you consume while keeping calorie intake low. This strategy is not about restrictive dieting; it’s about making smarter food choices that fill you up, provide essential nutrients, and keep you satisfied for longer periods. Imagine enjoying generous portions of delicious food without sabotaging your health objectives. Today, we’re diving deep into the world of high-volume, low-calorie meals, starting with an invigorating Chicken Salad featuring a zesty Lemon Ginger Dressing, perfect for a low-carb and low-calorie lunch option.
With only 371 calories and 25 grams of net carbs per serving, this nutrient-dense, high-volume entrée is designed to support your weight loss journey effectively. Incorporating high-volume salad recipes into your routine is an excellent way to boost your vegetable intake effortlessly, streamlining your healthy meal prep. Picture your weekday lunches ready to go, offering both convenience and robust nutritional benefits.
While September might be National Chicken Month, there’s no wrong time to celebrate this versatile and nutritious protein! This post pays homage to chicken, a food packed with high-quality protein and rich in niacin, through an easy-to-prepare salad recipe. For ultimate convenience, consider using pre-grilled chicken or leftover chopped rotisserie chicken breast—no cooking required, making it an ideal choice for busy individuals.
Salads aren’t for everyone, and it’s perfectly fine if they’re not your preferred way to enjoy vegetables; countless other delicious options exist. However, for those who appreciate them, salads offer a multitude of benefits, making them one of my top lunch choices:
- Superior Volume, Fewer Calories: Salads typically offer a much larger serving size for (usually) fewer calories compared to a traditional sandwich, helping you feel fuller without overeating.
- No Reheating Required: Unlike homemade soups or other cooked meals, salads are perfect to grab and go, eliminating the need for reheating and making them ideal for office lunches or picnics.
- Effortless Nutrient Boost: They provide an easy and enjoyable way to incorporate a daily serving of leafy greens, along with a vibrant assortment of other fresh vegetables, contributing to a diverse nutrient intake.
- Streamlined Meal Prep: Salads are simple to prepare in advance, ensuring your healthy lunches are ready for the entire week, saving you time and promoting consistent healthy eating habits.
When preparing this delicious recipe ahead of time, a crucial tip is to always keep the dressing separate until just before serving. Having leak-proof dressing cups on hand is invaluable for easy portability and, more importantly, for preventing the dreaded soggy salad. Keeping your salad fixings as dry as possible is the key to maintaining their crispness and freshness, ensuring a delightful texture with every bite.
🥗 What are High-Volume, Low-Calorie Foods?
So, what exactly constitutes foods that are high in volume but low in calories? The best choices are those rich in fiber and water, which naturally add bulk and satiety without significantly increasing calorie counts. Fruits and non-starchy vegetables are quintessential examples, forming the foundation of many satisfying **low-calorie high-volume meals**.
Beyond produce, lean proteins and nonfat dairy foods are also excellent options for low-calorie, high-volume eating, providing essential macronutrients to keep you feeling full. Here are some of the key volume-eating foods we’ll be utilizing in the high-volume salad recipe below, along with their approximate calorie contributions:
| Food | Amount | Calories |
|---|---|---|
| Lettuce | 2 cups | 19 |
| Cabbage | 1 cup (shredded) | 17 |
| Cucumber | 1 medium | 32 |
| Red bell pepper | 1 cup (chopped) | 39 |
| Skinless chicken breast | 3 ounces (cooked) | 128 |
| Scallions | 1 medium | 5 |
For those looking to expand their repertoire of low-calorie volume eating foods, here are additional excellent choices you can seamlessly integrate into your weight loss meals:
| Food | Amount | Calories |
|---|---|---|
| Spaghetti squash | 1 cup | 42 |
| Zucchini | 1 cup | 25 |
| Nonfat cottage cheese | 1 cup | 151 |
| Nonfat plain Greek yogurt | 1 cup | 145 |
| Canned tuna | ½ cup (drained light tuna packed in water) | 89 |
| Shrimp | 1 cup | 144 |
| Watermelon | 1 cup | 30 |
| Grapes | 1 cup | 104 |
| Air-popped popcorn | 3 cups | 93 |
| Cauliflower rice | 1 cup | 33 |
Conversely, it’s also important to understand which foods are *not* ideal for high-volume, low-calorie eating. These are typically our high-fat foods, which are calorie-dense. Examples include heavy cream, peanut butter, nuts and seeds (though healthy in moderation, they are calorie-dense), full-fat ice cream, avocado, and olive oil. While these foods can be part of a balanced diet, I recommend limiting their use or using them sparingly when your primary goal is to create truly **high-volume, low-calorie meals** that help manage hunger effectively.
For those who prefer to track their intake, finding an accurate calorie calculator can be incredibly helpful. MyFitnessPal and Cronometer are two widely used free tools that can assist you in calculating calories and tracking macronutrients. Remember to cross-reference multiple sources to enhance accuracy, as no single tool is perfect.
🥘 Best High-Volume, Low-Calorie Meals
Are you seeking innovative ideas for meals that fill you up with low calories? You’re in luck! I’ve curated a comprehensive collection of volume eating meal ideas, conveniently categorized into breakfast, lunch, dinner, and snacks to simplify your healthy eating journey. These recipes are designed to be both satisfying and calorie-conscious, proving that healthy food doesn’t have to be bland or tiny.
🥣 High-Volume, Low-Calorie Lunch Ideas
For volume eating lunches, I often gravitate towards portable and refreshing options like salads, crisp lettuce wraps, and hearty soups. These choices are not only easy to prepare but also excel at delivering substantial volume with minimal calories. Below, you’ll find a selection of fantastic low-calorie, high-volume lunch ideas from my collection, perfect for keeping you satisfied throughout your workday:
1. Vegan Spinach Salad Recipe with Balsamic Salad Dressing
Learn to make the best vegan spinach salad! If you’ve ever wondered how to make spinach truly delicious, this vibrant vegan recipe with a balsamic dressing is your answer.
2. Healthy Meal Prep Salads for Weight Loss
This satisfying meal prep salad for weight loss offers incredible flavor and fullness, proving that healthy can be hearty. It’s low-carb and under 500 calories!
3. Bob Evans Summer Berry Salad Copycat (Low Carb, Keto)
Discover how to create this amazing summer berry salad! This mixed berry salad is a fabulous, low-carb, keto, and gluten-free meal perfect for warmer months.
4. Bell Peppers for Weight Loss (Low Calorie Bell Pepper Recipe)
Are bell peppers (also known as capsicum) beneficial for weight loss? Learn how to incorporate bell peppers for weight loss with this delicious low-calorie stuffed bell pepper recipe.
5. Cabbage Soup Diet Recipe with Protein Added
You’ll adore this enhanced cabbage soup diet recipe, featuring added protein from lean beef and bone broth. It’s delicious, under 500 calories, and incredibly filling!
6. Keto Greek Salad for Weight Loss (with Dressing)
Master the art of making a keto Greek salad with chicken or turkey, complemented by a delightful keto Greek salad dressing. It’s under 500 calories and boasts only 17g net carbs!
7. Canned Salmon Salad (No Mayo Recipe)
My canned salmon salad (without mayo) is brimming with omega-3s and fresh vegetables, offering a healthy and flavorful twist on traditional recipes.
8. Sardine Wrap Recipe (Keto, Low Carb Option)
Try my sardine wrap recipe for a quick, nutritious, and budget-friendly way to effortlessly incorporate more fish into your diet, with keto and low-carb variations.
9. Fat Flush Soup Recipe (Fat Burning Soup)
Does fat flush soup truly deliver results? Get all the insights on high-protein soup recipes for weight loss, along with my fantastic fat-flushing soup recipe!
10. Chick-Fil-A Kale Crunch Salad Recipe (Apple Cider and Dijon Mustard Vinaigrette)
This Chick-Fil-A kale crunch salad copycat recipe is ideal for a healthy lunch meal prep. Curly kale, cabbage, and almonds are drizzled with a delicious apple cider and Dijon mustard vinaigrette.
11. Turkey Salad Recipe Without Mayo (Turkey Salad No Mayo)
Prepare the ultimate turkey salad recipe without mayo! This version uses high-protein Greek yogurt as a healthy and creamy alternative to traditional mayonnaise.
12. How to Smoke Tofu in a Smoker (Smoked Tofu Recipe)
Unlock the secrets to perfectly smoked tofu! Whether you’re vegan, vegetarian, or simply enjoy plant-based foods, this citrus-marinated smoked tofu is a must-try.
13. 8 Shrimp Meal Preps That Make Healthy Eating Easy
Discover the best shrimp meal ideas, including this healthy shrimp recipe perfect for weight loss. You’ll love these flavorful, low-calorie meals!
🥞 High-Volume, Low-Calorie Breakfast Ideas
Start your day right with a breakfast that keeps you full and energized without excess calories. Oatmeal, creamy yogurt, eggs prepared in various ways, and refreshing smoothies are just some of the many excellent options for volume-eating breakfasts. These filling, low-calorie breakfast ideas are designed to kickstart your metabolism and sustain you until lunch:
14. Ninja Foodi Frittata Recipe (Crustless Quiche)
Master the art of making a Ninja Foodi frittata! This easy crustless quiche recipe bakes in just 10 minutes, offering a gluten-free and cheese-lover’s delight.
15. Instant Pot Almond Milk Yogurt (Thick, Creamy Vegan Recipe)
This vegan Instant Pot almond milk yogurt recipe is incredibly easy to make and yields a thick, creamy texture without the need for additional thickeners!
16. Baked Oats with Egg White (Proats Recipe: Egg White Oatmeal)
Heard of “proats,” or protein oatmeal? These baked oats with egg white and milk powder are a fantastic way to boost your daily protein intake!
17. Air Fryer Canadian Bacon (Back Bacon or Peameal Bacon in the Air Fryer)
Can you air fry Canadian bacon (also known as peameal bacon or back bacon)? Absolutely! Learn to cook Canadian bacon in the air fryer with this straightforward recipe.
18. Air Fryer Egg Cups Recipe (Keto, Low Carb Egg Muffins)
Discover how to prepare egg cups in your air fryer! These air fryer egg cups offer a protein-packed, low-carb, gluten-free, and keto-friendly breakfast option.
19. Oat Milk Yogurt Recipe (How to Make Oat Yogurt)
Learn to make your own oat yogurt! This simple oat milk yogurt recipe requires no special yogurt maker and no powdered yogurt starter.
20. Low Sodium Cottage Cheese (Low Salt Homemade Recipe)
Learn the simple process of making cottage cheese at home, including how to prepare both low-fat and low-sodium versions. It’s surprisingly easy!
21. Healthy Overnight Oats Recipe for Weight Loss (Low Calorie!)
Learn to make my healthy overnight oats recipe for weight loss; it’s filling and comes in at only about 300 calories!
22. Apple Strawberry Smoothie for Weight Loss
All you need are five simple ingredients and five minutes to whip up this delicious apple strawberry smoothie, perfect for supporting weight loss goals! It’s fruity and incredibly refreshing.
23. Turkey Bacon in Air Fryer Oven (Recipe and Calories)
Cooking turkey bacon in your air fryer oven takes approximately 10 minutes and yields a protein-packed breakfast side dish with virtually zero net carbs, making it perfect for keto diets!
24. Keto Mini Quiche (Crustless Low Carb Mini Quiche)
When you prepare crustless keto mini quiches in single-serve mini pie tins, you get the satisfaction of enjoying the whole thing! This low-carb mini quiche recipe is bursting with flavorful sausage, mozzarella, pesto, and sun-dried tomatoes, with only 4.7 grams of net carbs per serving!
25. Low-Calorie Baked Oats (Healthy Baked Oatmeal Recipe)
How do you create satisfying low-calorie baked oats? Try my healthy baked oatmeal recipe! It’s only 374 calories per serving and contains no added sugar, making it a guilt-free breakfast delight.
26. Overnight Oats with Protein Powder Recipe (25 grams protein!)
This overnight oats with protein powder recipe offers an easy and healthy way to prepare a high-protein breakfast that fuels your day.
27. High Protein Crustless Quiche (Keto Frittata Recipe)
Is high-protein quiche compatible with a keto diet? This low-calorie, high-protein frittata certainly is! This low-carb recipe makes for a wonderfully tasty and healthy breakfast option.
28. Overnight Oats with Applesauce Recipe
My overnight oats with applesauce and yogurt recipe transforms breakfast meal prep into an absolute breeze, delivering a nourishing start to your day.
29. Baked Protein Oatmeal with Meat (Savory Oatmeal Bake Recipe)
With this unique baked protein oatmeal, we’re going to significantly “beef” up the nutritional content of your morning oats. You’re surely curious about this recipe—why not give it a try?
30. Peach Pineapple Smoothie (Low-Calorie, No Added Sugar!)
This low-calorie peach pineapple smoothie is blended to be so luxuriously creamy, you’ll want to savor it with a spoon! It’s only 81 calories and contains no added sugar, making it a perfect healthy treat.
🍔 High-Volume, Low-Calorie Dinner Ideas
The possibilities for creating delicious and satisfying low-calorie, high-volume dinners are virtually limitless. From bunless burgers and succulent salmon to my highly popular zucchini lasagna, there’s a world of flavor awaiting you. Here’s an array of recipes perfect for delightful volume-eating dinners:
31. Healthy Burger and Fries Recipe (How to Make Healthy Burgers)
This healthy burger and fries recipe is incredibly easy to make, allowing you to customize your hamburger patties in ways fast food simply can’t match.
32. Air Fryer Flank Steak (Time and Temp)
Can flank steak be cooked effectively in an air fryer? Absolutely! Learn how to air fry flank steak perfectly with this straightforward and easy recipe.
33. Ground Chicken Air Fryer Recipe
Cook ground chicken effortlessly in an air fryer! Everyone adores this healthy air fryer ground chicken recipe, which is low-carb, keto, Paleo, and gluten-free.
34. Baked Canned Sardines (Roasted Canned Sardine Bake Recipe)
Indulge in my delectable baked canned sardines recipe! This roasted canned sardine bake utilizes ingredients you likely already have readily available in your pantry.
35. Air Fryer Stir Fry Recipe (Time and Temp)
Master the art of air fryer stir fry! This recipe is arguably the easiest way to prepare stir fry ever, requiring only 3 ingredients and 20 minutes of your time.
36. Air Fryer Calamari without Breading (Keto, Low Carb Squid Rings)
Learn how to make air fryer calamari without any breading! This recipe uses coconut flour to keep it low-carb, delivering delicious results with only 5g net carbs.
37. Keto Salmon Sushi Bowl Recipe (Low Carb Smoked Salmon Bowl)
Experience the delightful flavors of your favorite sushi roll with my effortless keto salmon sushi bowl. It’s low-carb, low-calorie, gluten-free, and Paleo-friendly!
38. Air Fryer Tempeh Recipe
My air fryer tempeh is expertly seasoned and generously coated in a sweet and savory BBQ sauce, offering a delightful plant-based meal.
39. Instant Pot Italian Sausage Soup Recipe
Learn how to create this incredible Instant Pot Italian Sausage Soup! This straightforward one-pot recipe for Instant Pot Sausage Soup is free of potatoes and cream, focusing on rich flavor.
40. Instant Pot Stir Fry Recipe (Chicken, Beef, or Pork!)
This is an Instant Pot Chicken Stir Fry recipe, but its versatility means you can easily substitute beef, pork, shrimp, or even tofu to suit your preferences!
41. Frozen Cod in Air Fryer Recipe
Can you successfully cook frozen cod in an air fryer? Yes! There’s no need to defrost frozen cod when you use this simple air fryer cod fish recipe, which features no breading.
42. Air Fryer Tofu Bowl (Keto Tofu Air Fryer Recipes)
What’s the optimal way to prepare firm tofu to achieve a crispy texture without it sticking to the pan? Try this fantastic crispy tofu air fryer recipe—it’s both vegan and keto-friendly!
43. Air Fryer Marinated Chicken Breasts Recipe
My Air Fryer Marinated Chicken Breasts recipe is so incredibly simple and delicious, you’ll wonder why you didn’t try it sooner!
44. Air Fryer Taco Meat (Ground Beef in Air Fryer Recipe)
Can you air fry taco meat? Absolutely! This air fryer ground beef recipe cooks in just 5 minutes and is perfect for creating amazing air fryer taco meat bowls!
45. Air Fryer Turkey Meatballs (No Breadcrumbs) Keto Recipe
These air fryer turkey meatballs (made without breadcrumbs) are poised to become your new favorite weeknight dinner idea, offering a healthy and delicious meal.
46. Air Fryer BBQ Chicken Breast Recipe (Air Fryer Barbecue Chicken)
This air fryer BBQ chicken breast recipe offers a quick, effortless, and flavorful entrée, perfect for a satisfying weeknight dinner.
47. Air Fryer Chicken Schnitzel
Can you prepare chicken schnitzel in an air fryer? Absolutely! This air fryer chicken schnitzel recipe uses pork panko, making it a delicious keto, low-carb, and gluten-free option!
48. Low Carb Keto Unstuffed Cabbage Rolls Recipe
How do you make unstuffed cabbage rolls? It’s remarkably easy! Try my low-carb and keto unstuffed cabbage rolls recipe for a simple yet satisfying weeknight meal.
49. Egg Keema Recipe (Egg Kheema Egg and Vegetable Curry)
Egg keema, also known as egg kheema, anda keema ghotala, or qeema, is a flavorful Indian egg and vegetable curry that makes a hearty dinner.
50. Air Fryer Rotisserie Chicken (Rotisserie Chicken in Air Fryer)
Can you air fry rotisserie chicken? Absolutely! If you own an air fryer equipped with a spit, you can effortlessly prepare your very own air fryer rotisserie chicken right at home.
51. Cod En Papillote Recipe (Cod Cooked in Parchment with Vegetables)
What is cod en papillote? This elegant cooking method is the secret to preparing fish that is wonderfully moist, tender, and flavorful, never dry. Give it a try!
52. Steamed Fish in Banana Leaf (Banana Leaves Recipe)
Have you ever experienced the delicate flavor of steamed fish in banana leaf? Learn how to perfectly steam cod fish, what equipment you’ll need, and where to find fresh banana leaves!
53. Low-Calorie Lasagna Recipe for Weight Loss (Keto, Low Carb)
Is lasagna low-calorie? This version certainly is! We’re layering tender zucchini “noodles” with a rich homemade meat sauce and three delightful cheeses for a guilt-free indulgence.
54. Keto Cincinnati Chili (Low Carb Keto Skyline Chili Recipe)
Is Skyline Chili keto-friendly? The authentic Cincinnati chili recipe is traditionally served over spaghetti, but this keto Cincinnati chili ingeniously uses spaghetti squash as a low-carb alternative.
🍨 High-Volume, Low-Calorie Snack Ideas
Snack time doesn’t have to be a diet destroyer. These volume-eating snack ideas prioritize satiety and flavor, including high-protein appetizers, refreshing ice pops made with whole blended fruit, and other fruit and veggie-packed treats. The best part? Aside from being incredibly delicious, most of these easy snacks are under 100 calories:
55. Low-Calorie Salsa for Weight Loss (Easy Recipe!)
This fantastic recipe for low-calorie salsa is perfect over lean proteins, adding a burst of flavor to a variety of healthy meals, making it an excellent choice for weight loss.
56. Sugar-Free Banana Popsicles (Vegan Ice Pops Recipe)
Learn how to make amazing sugar-free banana popsicles! This recipe for added sugar-free banana popsicles uses only 4 ingredients and is both vegan and gluten-free, a perfect healthy treat.
57. Cloud Bread with Greek Yogurt – Keto-Friendly Recipe!
This unique cloud bread recipe, made with Greek yogurt, incorporates extra protein and offers a low-carb, low-calorie, and keto-friendly option for your dietary needs.
58. Refrigerator Dill Pickles No Sugar – Sugar-Free Refrigerated Pickles
Try my incredibly easy no-cook refrigerator pickles if you’re looking for a quick pickle recipe! Simply combine your herbs, onions, and cucumbers in a jar, add the brine, and refrigerate for a delicious, sugar-free snack.
59. Diet Lemonade Recipe (Sugar-Free, Keto Lemonade)
Is lemonade compatible with a keto diet? This diet lemonade recipe certainly is! My sugar-free, keto lemonade is an ideal choice if you’re focused on weight loss, with only 1.6g net carbs.
60. Strawberry Banana Nice Cream (Healthy Ice Cream Alternative)
Whip up my delightful strawberry banana nice cream using a food processor or Vitamix and just four simple ingredients for a healthy and satisfying treat!
61. Frozen Jumbo Shrimp in Air Fryer (Recipe + Calories Info)
Cooking frozen shrimp in an air fryer yields a high-protein entrée that is low-carb, keto, low-calorie, dairy-free, and gluten-free, perfect for a quick, healthy meal.
62. Bell Pepper Nachos (Air Fryer Stuffed Mini Peppers Recipe)
My bell pepper nachos air fryer recipe offers a healthier and flavor-packed spin on classic nachos, cleverly sneaking in extra veggies for a nutritious boost!
63. Frozen Raw Meatballs in Air Fryer Recipe (Uncooked Meatballs)
Discover how long it takes to cook frozen meatballs perfectly in the air fryer, ensuring they’re thoroughly cooked and delicious!
64. Best Salsa Substitutes (Plus Substitute for Salsa Recipe!)
This innovative salsa substitute, made without tomatoes, uses fresh fruits to create a delicious 1:1 alternative to traditional salsa, with a unique sweet and spicy kick.
65. Oyster Mushroom Jerky Recipe (Vegan Air Fryer Jerky)
Can an air fryer be used to make jerky? Absolutely! Unlike traditional beef jerky, this oyster mushroom jerky recipe is suitable for most special diets, offering a savory, chewy snack.
66. Tovolo Popsicle Molds Recipes (Zombie Popsicle and more!)
Discover the best recipes for Tovolo popsicle molds! Tovolo offers some of the finest silicone popsicle molds, enabling you to create fun and healthy popsicles with delicious ingredients.
67. Papaya Popsicle Recipe
Craft vibrant papaya popsicles with melon and pineapple for a delightful autumn treat that resembles candy corn, but without any added sugar!
68. Watermelon Mango Popsicles Recipe with Pineapple
Have you ever indulged in watermelon mango popsicles with a hint of pineapple? This easy homemade popsicle recipe contains absolutely no added sugar, making it a perfect refreshing treat!
69. Healthy Ice Cream Alternatives (Ice Cream Substitute Ideas!)
Explore the best healthy alternatives to ice cream, including these incredibly easy coffee popsicles that satisfy your sweet cravings without the guilt!
70. Sugar in Watermelon (Is Watermelon Good for Diabetes?)
Watermelon contains only natural sugars, and this specific recipe for watermelon lime pops has no added sugar, making it a great option for those monitoring their sugar intake.
71. Peach and Pineapple Salsa Recipe
This peach and pineapple salsa is a perennial family favorite, offering a unique tomato-free alternative with a delightful hint of heat, perfect for any gathering.
Keep in mind that the above lists of ideas are not exhaustive. Many other fantastic foods can contribute to a volume-eating strategy, such as homemade kale chips, light and airy rice cakes, and an endless variety of fresh berries. The key is to think creatively and prioritize nutrient-dense, water-rich, and fiber-filled options.
🔪 How to Make Volume Eating Salads
Now, let’s get to preparing the delightful volume eating salads you see in the accompanying photos. This recipe is designed to be straightforward, making healthy meal prep a breeze. Here are the basic steps to assemble these fresh and filling salads:
Prepare the Dressing: In a one-cup canning jar, combine the lemon zest, fresh lemon juice, grated fresh ginger, avocado oil, maple syrup (if using; regular or sugar-free), and a pinch of salt and pepper to taste. Securely place the lid on the jar and shake vigorously until all ingredients are thoroughly combined and emulsified. Set this vibrant dressing aside while you focus on assembling your salads.
Chop Your Veggies and Chicken: Begin by finely shredding the cabbage. Then, chop the cucumber and red bell pepper into uniform, bite-sized pieces (approximately ½-inch or 1.27 cm dice). Next, thinly slice the fresh scallions. Finally, take your grilled chicken breast and chop it into similar bite-sized pieces, ensuring even distribution of ingredients in your salads.
Layer the Greens: Take your four chosen salad containers or bowls. Divide the mixed salad greens and shredded cabbage evenly among them, forming a fresh and crunchy base for each salad. This ensures consistent portions and a balanced distribution of ingredients.
Add Main Toppings: Over the bed of greens, artfully arrange the chopped cucumber, red bell pepper, drained mandarin orange segments, and the prepared chicken. Make an effort to distribute these delicious ingredients as evenly as possible across all four containers, creating visually appealing and balanced salads.
Garnish and Serve: Finish your salads by garnishing them with the sliced scallions and a sprinkle of chopped cashews for added crunch and flavor. Remember to add the pre-made dressing right before you’re ready to eat to maintain the salad’s freshness and prevent sogginess. Enjoy your perfectly portioned, high-volume, low-calorie meal!
🌡️ How to Store Volume Eating Salad
Proper storage is essential for maintaining the freshness and quality of your meal-prepped salads. You can store your prepared salads in airtight containers in the refrigerator for up to 3-4 days. To effectively prevent the lettuce and other greens from becoming soggy, always keep the salad dressing in separate, leak-proof dressing cups. The moisture from the dressing can quickly degrade the crisp texture of your vegetables. These salads, unfortunately, do not freeze well, as freezing and thawing would compromise the texture of the fresh produce.
FAQs about Volume Eating and Low-Calorie Meals
What are some high-volume, low-calorie foods that are vegan?
For vegans focusing on volume eating, the emphasis should heavily be on a plant-based diet rich in fruits and vegetables. It’s also crucial for vegans to ensure they are consuming adequate protein to support satiety and muscle health. Some excellent high-volume, low-calorie vegan food choices include leafy greens like spinach and various lettuces, protein-rich tofu, a wide array of berries, refreshing cucumbers, crisp celery, and satisfying air-popped popcorn. These foods provide bulk and nutrients without packing on calories.
Does high-volume food burn more calories?
The core principle behind volume eating isn’t that the foods themselves possess special calorie-burning properties. Rather, the effectiveness of volume eating stems from its ability to activate the stretch receptors in your stomach. By filling your stomach with large quantities of fiber and water-rich foods, your brain receives signals of fullness and satisfaction, even though your overall calorie intake is relatively low. This approach helps you feel satiated, making it easier to maintain a caloric deficit throughout the day, which is the direct mechanism for weight loss.
Is volume eating good for weight loss?
Yes, volume eating can be highly beneficial for weight loss, provided that the meals you consume effectively help you maintain a consistent calorie deficit. Generally, meals that contribute to successful weight loss are characterized by being low in fat, high in fiber, rich in fluid volume (primarily from water), and containing adequate protein. This combination ensures that you feel full and satisfied, minimizing cravings and overeating, while still working towards your weight management goals.
What is the most low-calorie meal?
While it might be tempting to seek out the absolute lowest-calorie meal, it’s generally not a sustainable or healthy strategy. The primary guideline for weight loss suggests that women aim for approximately 1200-1500 calories per day, and men target 1500-1800 calories per day. If you divide your daily intake into three meals plus one or two snacks, individual low-calorie meals should ideally not fall below 300-500 calories. Consistently eating meals that are too low in calories can lead to nutrient deficiencies, extreme hunger, and may even slow your metabolism. Focus on balanced, satisfying low-calorie meals rather than extreme restriction.
What food can you eat unlimited amounts of?
If you’re a fan of the concept of “free foods,” non-starchy vegetables are fantastic options for volume eaters. While no food technically has zero calories, these vegetables are incredibly low in calories and can be consumed in generous quantities without significantly impacting your daily intake. Leafy green vegetables such as spinach, kale, and various lettuces, along with cruciferous vegetables like broccoli, cauliflower, and Brussels sprouts, are excellent choices. Berries are another food I generally don’t restrict, offering natural sweetness and antioxidants (though their cost can sometimes be a limiting factor). Enjoy these nutrient powerhouses to your heart’s content!
👩🏻🍳 More High-Volume, Low-Calorie Recipes
Looking for even more ways to incorporate high-volume, low-calorie foods into your diet? Explore these additional recipes that are perfectly aligned with the principles of volume eating, designed to keep you satisfied and on track with your health goals:
- Vegan Chipotle Lime Mayo
- Air Fryer Spaghetti Squash
- Air Fryer Yellow Squash
- Cabbage Steaks in the Air Fryer
Watch How to Make It!
Learn to make high-volume, low-calorie meals with this instructional video.
High Volume Low Calorie Chicken Salad with Lemon Ginger Dressing
Summer Yule
With only 371 calories and 25 grams of net carbs per serving, this high-volume chicken salad meal prep is specifically designed to support your weight loss goals, providing both satisfaction and essential nutrients.
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4 salads
371 kcal
Ingredients
For the lemon-ginger dressing:
- ½ teaspoon lemon zest
- ½ cup lemon juice, fresh squeezed
- 1 teaspoon grated ginger, fresh
- 2 tablespoons avocado oil
- 2 tablespoons maple syrup (optional; can use regular or sugar-free syrup)
- salt and pepper, to taste
For the chicken salads:
- 8 cups mixed salad greens
- 6 ounces cabbage, shredded (170 grams)
- 1 medium cucumber, chopped (½-inch dice, 1.27 cm)
- 1 medium red pepper, chopped (½-inch dice, 1.27 cm)
- 1 cup mandarin orange segments, drained
- 12 ounces grilled chicken, chopped (340 grams; can substitute chopped rotisserie chicken breast)
- 4 scallions, sliced
- 2 ounces chopped cashews (57 grams; approximately ½ cup)
Love this recipe?
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Instructions
To make the lemon-ginger dressing:
- Place the zest, juice, ginger, oil, syrup, salt, and pepper in a one-cup canning jar. Put the lid on the jar and shake vigorously to combine all the ingredients thoroughly.
- Set the dressing aside to allow the flavors to meld while you prepare and assemble the salads.
To make the chicken salads:
- Shred the cabbage, chop the cucumber and bell pepper into uniform pieces, and thinly slice the scallions. Cut the grilled chicken breast into bite-sized pieces for easy eating.
- Evenly distribute the mixed greens and shredded cabbage among four salad containers, creating a vibrant base.
- Top the greens with the chopped cucumber, bell pepper, mandarin orange segments, and chicken. Aim for an even distribution across all four containers.
- Garnish each salad with the sliced scallions and a sprinkle of cashews for added texture and flavor. Add the prepared lemon-ginger dressing just before serving to maintain crispness.
- Your delicious and healthy lunches for the next four days are now ready!
Equipment
- Salad Containers
- Knife
- Half-Pint Jars
Notes
💭 Expert Tips from Dietitian Summer Yule
This is a level 1 recipe (may help support fat loss). To achieve weight loss, you need to maintain a calorie deficit relative to your body’s needs. High-volume, low-calorie, and high-protein meals offer more food for fewer calories. If you are a volume eater who thrives on feeling full, this approach can effectively help you maintain a caloric deficit without feeling deprived.
Volume eating recipes are typically designed to be low in fat but abundant in fiber and fluid volume. Water provides zero calories, while fats are very calorie-dense at 9 calories per gram. Carbohydrates and proteins, on the other hand, are much less calorie-dense, providing only 4 calories per gram.
Creating a volume-eating salad that aids in weight loss is simple. The key is to keep it low in fat and maximize its volume with plenty of fruits and vegetables. Additionally, I highly recommend incorporating an adequate amount of protein, the most filling macronutrient, to enhance satiety.
If you have higher energy needs due to activity levels or specific dietary requirements, you can easily adapt these salads. Consider adding more cashews to your salads for extra healthy fats and calories, or include a side of whole-grain crackers. Pairing your lunch with a carton of milk is another excellent way to increase calorie intake and cover an additional food group.
As with all my salad recipes, feel free to substitute ingredients to match your personal taste preferences and what you have on hand. For example, fresh snow peas are another excellent vegetable option that would complement this chicken salad wonderfully.
Nutrition information is calculated for one serving and includes the optional maple syrup in the dressing.
Nutrition Info Disclaimer
All recipes on this website may or may not be appropriate for you, depending on your medical needs and personal preferences. Consult with a registered dietitian or your physician if you need help determining the dietary pattern that may be best for you.
The nutrition information provided is an estimate offered as a courtesy. It may vary depending on the specific brands and ingredients you choose to use. Calorie information on food labels can sometimes be inaccurate, so please don’t get too caught up in the exact numbers.
“To taste” means to adjust according to your personal preferences. Always ensure you follow proper food safety rules, especially when it comes to cooking temperatures. Please do not consume undercooked food.
Nutrition
Carbohydrates: 29.7g
Protein: 29.3g
Fat: 14.5g
Saturated Fat: 2.2g
Potassium: 541.1mg
Fiber: 4.4g
Vitamin A: 109.5% DV
Vitamin C: 168% DV
Calcium: 12.9% DV
Iron: 32.3% DV
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chicken, chicken salad, ginger, lemon, lemon-ginger dressing, low-calorie, low-carb, salad, vegetables, volume eating, weight loss
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What are some of your favorite go-to lunch options that keep you feeling full and energized? Do you have any clever strategies for prepping your weekday lunches ahead of time to stay on track with your healthy eating goals? If you give these high-volume, low-calorie meals a try, I’d absolutely love to hear how you enjoyed them in the comments section below! Your feedback and experiences are invaluable.
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