This post is about low calorie high volume eating for weight loss.

Losing weight without starving yourself shouldn’t be complicated. Eating a high volume low calorie diet is a game changer when it comes to losing weight in a healthy, sustainable way. Wouldn’t losing weight be FUN if you could do it while enjoying a big plate of food with every meal?

If you feel like you’ve tried losing weight with every healthy diet out there and NOTHING works, then it’s time to learn about low calorie high volume eating.

What is high volume low calorie eating?

High volume low calorie eating allows you to eat a large volume of food while still remaining in a calorie deficit (consuming less calories than your body is burning off = weight loss). High volume meals composed of low calorie foods is an easy way to lose weight while feeling full and satisfied.

This means you’ll eat lots of veggies, lean protein, healthy fats, fiber filled carbohydrates and still have room for your favorite treats! If you like to eat a lot of food, this is a great way to create both short and long-term weight loss success.

High volume low calorie eating is truly the secret to sensible and sustainable weight loss!

High-volume foods for weight loss

Many weight loss plans focus on counting calorie intake, macro portion sizes, cutting out food groups, and restrictive methods of consuming fewer calories.

Diets that rely on these methods are almost always unsustainable - they can be complicated, time-consuming, expensive and leave you HANGRY! Very few people can stick with them for the long-term and even despite being “successful” for a short period of time, you find yourself going right back to old ways of eating and gaining ALL the weight back (plus. a few extra pounds).

It is frustrating and disappointing! Can you relate?

In my opinion, the best thing about this way of eating is that you can enjoy ALL foods. If you’re someone who feels most satisfied when you eat big meals and feel full after eating, then volume eating low calorie foods will make weight loss so much easier and enjoyable for you.

Just think of the difference in how full you feel after eating a whole fruit (like apple or orange) versus drinking a glass of fruit juice. 1 medium apple has about 4 grams of fiber and 95 calories . Whereas an 8 ounce glass of apple juice has about 135 calories and 0.5 grams of fiber.

Instead, why not eat tons of high volume low-calorie foods and be full and satisfied! Filling up on lots of veggies, lean protein, fiber filled carbs (like whole grains and fruit), plus healthy fats will make your meals satisfying and help you lose weight.

When your eating plan is all about large, satisfying portions those feelings of fullness help combat the constant temptations we all experience.

Low Calorie High Volume Meal Plans

A well balanced low calorie high volume meal plan is based on consuming whole foods while also leaving room for treats along the way. I struggled for so long feeling guilty if I enjoyed treats when on a “healthy diet” - but feeling guilty over a cookie or pizza is not healthy!

An example of a day of eating may look like:

Breakfast: Greek yogurt + fresh fruit

Lunch: large salad with lettuce, tomatoes, bell peppers, cucumber, chicken breast, feta cheese, dressing and brown rice or quinoa. I may even enjoy a cookie or other treat after lunch!

Dinner: Steak, cauliflower rice and green beans

You Can Drop It is a a great resource for getting started, it teaches you exactly what to eat and how to plate your meals for fat loss. With guidance of the program you will discover the best foods that work for YOUR body. You’ll learn how to fuel your body properly, how to plate each meal with the proper food groups, how to go back for seconds and enjoy snacks. You’ll be able to stay on track with your eating at social events, holidays, and while on vacation/traveling.

Most importantly, you’ll learn BALANCE. You’ll learn how you can still enjoy the things you probably felt guilty eating on other diets. Ice cream, ranch dressing, sour cream, and tortilla chips are all things that I used to feel sooo guilty about and now eat regularly WITHOUT GUILT!

What I love most about this way of eating is that you don’t have to do massive Pinterest worthy meal prepping each week. While it does require planning - you won’t be doing any complicated calculations or stressing over “eating on plan”. Instead you’ll know what foods to buy. and how to easily approach any eating situation.

Even if you hate to cook, you can keep simple meal solutions on hand or even order takeout/eat out at restaurants while to staying on track.

How to get started with low calorie high volume eating

1. Swap out high-calorie foods with similar lower calorie high volume foods. Here are some examples:

white rice for brown rice or cauliflower rice
processed cereal for oatmeal
whole eggs for egg whites
snack bar for a piece of fruit and some nuts
80% ground beef for 93% ground beef or turkey
sweet potato for butternut squash
peanut butter for peanut butter powder

2. Drinking a lot of water throughout the day helps you feel full and stay on track. Here are some Tips on How to Drink More Water.

3. Make sure you are eating at least 20 grams of protein per meal to keep you full and satisfied. Use my macro-calculator to calculate your daily protein needs.

Recipes for High Volume Low Calorie Eating

For more meal and snack ideas check out my post on 19 Best High Volume Low Calorie Meals!

If you’re new to low calorie high volume eating the biggest secret to success is forgetting everything you think you know about dieting. This is not about restricting or eating less. It is about eating MORE of the right foods and creating a healthy relationship with food!