This post is about 19 High Volume Low Calorie Meals

Looking for some simple and delicious high volume low calorie meals and snack ideas?! I’ve put together 19 awesome ideas that will work for any high volume low calorie eating plan. If you’re new to high volume low calorie eating, learn more in my comprehensive blog post High Volume Low Calorie Eating for Weight Loss.

In this post, I’m sharing high volume low calorie breakfast, lunch, dinner and snack ideas.

High Volume Low Calorie Breakfast Ideas

Steel-cut oats - Top with fresh or frozen berries, chopped nuts (or nut butter). Add some sweetness with cinnamon and some unsweetened vanilla almond milk. Use my Rice Cooker Oatmeal Recipe for perfectly cooked steel cut oats every time! I like to pair my oatmeal with a protein like eggs or a protein shake for a filling and hearty breakfast.

0% Fat Greek Yogurt - Top with fresh fruit or low sugar granola for a complete meal. If you don’t like the taste of Greek yogurt, I recommend blending 1 cup yogurt with 1/2 cup frozen cherries or strawberries for natural sweetness. The flavor will grow on you, I promise!

Kale and Eggs - The perfect combination for a hearty breakfast! Add a slice or two of whole grain toast or fruit for a complete meal. I like to saute my kale in some olive oil, a little salt and pepper and then fried or scrambled eggs. If you buy the pre-chopped kale at your grocery store, its even easier!

Smoothie - The key to a filling and satisfying smoothing is to make sure its packed with protein to keep you full and carbs for energy. I like to use Shakeology for the protein, then fresh fruit and some pb powder or almond butter. Bulk it up with frozen cauliflower, chopped spinach, or kale which will add volume but minimal calories.

High Protein Bagel - these high protein bagels are SO easy to make, no yeast required and you can eat them with a little butter or create a yummy breakfast sandwich.

High Volume Low Calorie Lunch ideas

Salad - One of my favorite weight loss tips is to eat one really large, filling high volume low calorie salad daily. Salads make a fantastic lunch, the key is to make sure you keep it veggie heavy. Aim to have at least *50% of your plate or bowl veggies, then 25% protein 25% fiber filled carbs. Do not overdo the salad dressing, nuts, cheeses, or dried fruit - those calories add up fast! A simple drizzle of balsamic vinegar and olive oil or light dressing is all you need to add some great flavor.

Lettuce Wrap - I used to think lettuce wraps were silly, but now I LOVE them! The key is using crunchy lettuce like Romain or iceberg. You can fill it with all kinds of things including taco meat, tuna or chicken salad, deli meat, or even tofu or tempeh. If you’re bringing lunch, just pack your filling separately and assemble right before eating.

Nourish Bowl - Oh how I love a good nourish bowl! A bit different from a salad, your nourish bowl ingredients are usually a mix of hot and cold ingredients. There are SO many different different ways you can assemble a nourish bowl. Two of my favorite ideas:

Mediterranean: quinoa, shredded chicken or salmon, cucumber, red pepper, red onion, tomato, Kalamata olive, kale or spinach, feta, lemon juice and olive oil.

Harvest Bowl: roasted butternut squash, cooked chicken or steak, mixed greens, red onion, carrots, tomato, dried cranberries, chopped walnuts, 1 tsp maple syrup, 1 tablespoon apple cider vinegar, drizzle of olive oil.

Veggie Loaded Soup - remember the key to high volume low calorie meals are veggies, whole grains, and lean protein. When it comes to soup, make sure you have lots of veggies and many recipes can be easily tweaked. This Healthy Zucchini Sausage Soup is so yummy!

Egg Roll in a Bowl - This recipe is so easy and perfect for a quick meal. It also holds up great as leftovers or for meal prep.

High Volume Low Calorie Dinner Ideas

Lettuce Wrapped Burger with Turnip Fries - this tried and true meal has been a staple in my life since I started eating high volume low calorie meals! It is so delicious and filling, you won’t miss the bun or french fries!

Kale Salad with Salmon - This recipe is AMAZING! It only takes a few minutes to throw together and tastes like something you would order at a restaurant.

Skillet Zucchini Lasagna - This hearty meal works amazing for high volume low calorie eating. Load up on the zucchini, use chicken or turkey sausage and enjoy this flavorful meal. It is fantastic as leftovers and I like to serve it with a salad as well. You will be SO full and satisfied!

Air Fryer Salmon with Cucumber Salad - This is probably one of my favorite recipes of all time. Eating healthy does NOT have to be boring and this tangy cucumber salad is so full of flavor. You can whip it up in about 15 minutes!

Taco Stuffed Peppers - This is the perfect make-ahead meal. You can assemble up to a day ahead of time and then pop in the oven when ready to eat! For the best high volume low calorie benefits, pair with a salad or extra veggies.

High Volume Low Calorie Snack Ideas

Veggies and Hummus - My favorite homemade hummus recipe is the perfect pairing for a big plate of veggies and a few whole grain crackers or pita chips.

Sliced Apples with Nut Butter - Apples are an awesome filling fruit and paired with some healthy fats from your favorite nut butter, it makes a delicious snack.

Peanut Butter Cup Wonder Whip - This is one of the most popular recipe on my site for a reason! Stick to 0% Greek yogurt and this is an incredibly low calorie high volume snack that will satisfy your sweet tooth.

Kale Chips - Have a savory/salty tooth and crave chips or pretzels? Kale chips are the perfect low calorie high volume way to satisfy those cravings!

Preheat oven to 350 degrees
Trim kale leaves from stems
Wash and thoroughly dry kale leaves
In a large bowl, sprinkle with salt, pepper, Parmesan cheese or nutritional yeast
Spray lightly with olive oil spray
Place on parchment lined baking sheet in single layer
Bake for 15 minutes until kale is crispy

I hope you enjoyed these high volume low calorie meal ideas and try them soon! Check out my 15 Minute Meal Planner - the missing link for making healthy eating easy and incorporating a high volume low calorie way of eating!