“Embarking on a weight loss journey and changing your diet can feel like a complete lifestyle change. You’re calorie counting, you’re resisting some of your go-to guilty pleasures, and cutting back on a lot of foods and cravings that work against your weight loss goals. Diet plays such an important role when trying to lose weight, but eating low calorie foods can be a challenge. In many cases, you may still feel hungry afterwards, which is why focusing on eating low calorie high volume recipes can be a win-win for you.
Eating low calorie high volume foods can help you stay full and satisfied for longer periods of time. That’s why today I’m sharing a round up of low calorie high volume recipes you can make at home.
15 Low-Calorie High Volume Recipes
When you’re wanting to stick to a lower calorie meal plan, this list will help you feel satiated after every breakfast, snack, lunch, or dinner with some incredible high volume, low calorie recipes you’ll want to add in your monthly meal rotation.
What Are High Volume Low Calorie Foods
If you’re wondering what does it even mean for a meal to be high volume and low calorie, then allow me to explain. Low calorie foods generally refer to meals that fall within the range of 100-200 calories for snacks, 300-400 calories for breakfast, and 500-600 calories for lunch and dinner assuming you’re on a lower calorie diet of around 1500 calories per day.
High volume on the other hand essentially refers to the portion size of your meal. For example, high volume foods look like there’s a lot of food you’re eating, and in many cases the food can still be low calorie due to the high water content or amount of fiber, which contribute to the feeling of fullness while maintaining consistency in being a lower calorie meal option.
The benefits of finding high volume low calorie foods besides helping you feel full and reducing cravings is the fact that sticking to these encourages the consumption of nutrient-rich foods, which can help with weight management, portion control, blood sugar cravings, and help improve digestive health with the increase of fiber.
What Are High Volume Low Calorie Meals To Make
Sweet Potato and 2 Scrambled Eggs
256 CALORIES
26g Carbs, 14g Protein, 10g Fat, 4g Fiber
Breakfast is the most important meal of the day. Fuel up on a hardy breakfast that’s jammed packed with flavor, fiber, and healthy protein.
Ingredients
2 Egg, large – 144 calories
1 Potato, sweet, medium, 5 inches – 112 calories
⅛ tsp Garlic salt – 0 calories
Instructions
Step 1: Slice sweet potato in half
Step 2: Place on a microwave-safe plate and microwave for 5-6 minutes, or until sweet potato has cooked through
Step 3: Whisk eggs in a bowl
Step 4: Spray a small pan with an oil spray, cook eggs through to your desired consistency
Step 5: Arrange all foods on a plate, top with garlic salt, and enjoy!
Yogurt Cereal Bowl
459 CALORIES
73g Carbs, 22g Protein, 10g Fat, 7g Fiber, 11g Added Sugar
Switch up the usual cereal or parfait with this nutrient-dense yogurt cereal bowl you’ve just got to try. It’s loaded with protein and fiber, which will leave you feeling full enough to skip your first snack of the day.
Ingredients
1 Banana – 105 calories
6 oz Yogurt, plain, Greek, 2%, from tub – 128 calories
½ cup Strawberries, fresh – 25 calories
2 tsp Peanut butter (tsp) – 62 calories
1 cup Whole grain cereal, ~120 calories per serving – 120 calories
1 tsp Honey – 20 calories
Instructions
Step 1: Slice banana and strawberries.
Step 2: Add banana to the bottom of your bowl.
Step 3: Add in yogurt, then cereal, then strawberries.
Step 4: Top with peanut butter drizzle and honey drizzle.
Step 5: Enjoy!
Step 6: No nuts? Use sunflower-seed butter.
High Protein Egg Bowls
393 CALORIES
8g Carbs, 35g Protein, 25g Fat
Next on the list is this protein egg bowl. It’s lower in carbs, making it an even more guilt free breakfast idea to try.
Ingredients
1 Bacon, turkey, slice – 36 calories
2 Egg, large – 144 calories
½ cup Cottage cheese, 2% – 90 calories
¼ cup Cheese, Mexican, shredded – 114 calories
¼ Bell pepper, red, medium – 9 calories
⅛ tsp Garlic salt – 0 calories
⅛ tsp Pepper, ground – 0 calories
Instructions
Step 1: Slice bacon into bite-sized pieces, then cook them on low heat on the stove top ~5 minutes.
Step 2: Preheat oven to 400 degrees F.
Step 3: Slice pepper into small pieces.
Step 4: Crack eggs into oven-safe container, then add the rest of your ingredients.
Step 5: Mix to combine.
Step 6: Bake for 35 minutes, or until the mixture has set.
Step 7: Enjoy!
Eggs with Buffalo Chicken Dip
276 CALORIES
2g Carbs, 21g Protein, 20g Fat
If you’re wondering what types of snacks you can eat that are high volume and low calorie, you’ve got to try this deviled egg variation of a dish. Eggs are a great ingredient that are low in carbs and calories that’s higher on the protein content. We did the research on just how many calories in 4 eggs – it’s why you’ll likely see this ingredient on many healthy low calorie lists.
Ingredients
2 Tbsp Buffalo Chicken Dip – 60 calories
3 Egg, large – 216 calories
⅛ tsp Salt – 0 calories
Instructions
Step 1: Hard boil eggs.
Step 2: Once cooled, cut in half.
Step 3: Top with buffalo chicken dip, then salt.
Step 4: Enjoy!
Cottage Cheese Pepper Slices
220 CALORIES
16g Carbs, 17g Protein, 13g Fat, 6g Fiber
This list wouldn’t be complete if we didn’t mention more healthy low calorie snacks. These cottage cheese poppers are an amazing snack idea for days when you’re calorie counting and needing to stick to something that will be filling yet won’t take up as many calories.
Ingredients
4 Mini bell pepper – 40 calories
½ cup Cottage cheese, 2% – 90 calories
2 Tbsp Everything Bagel Seasoning (Tbsp) – 90 calories
Instructions
Step 1: Slice peppers in halves and de-seed.
Step 2: Add cottage cheese, top with everything bagel seasoning.
Step 3: Enjoy!
Taco Bowls
447 CALORIES
30g Carbs, 39g Protein, 17g Fat, 13g Fiber
If you’re looking for volume, taco bowls are the way to go. They’re loaded with a ton of nutrients and ingredients that help you feel full, but without all the extra calories or the guilt.
Ingredients
4 oz Ground beef, 93% lean, raw – 170 calories
½ cup Beans & legumes, black beans, cooked – 114 calories
1 cup Romaine lettuce – 8 calories
½ cup Cauliflower rice, raw (already riced) – 19 calories
2 Tbsp Cheese, shredded, cheddar (Tbsp) – 60 calories
¼ cup Tomatoes, grape – 8 calories
⅛ Onion, red – 6 calories
¼ Avocado, small – 58 calories
1 Lime (half) – 0 calories
1 Tbsp Cilantro – 0 calories
1 tsp Taco seasoning – 5 calories
⅛ tsp Garlic salt – 0 calories
Instructions
Step 1: Spray a pan with an oil spray.
Step 2: Stir fry ground beef and cauliflower rice until both have cooked through, add in taco seasoning and garlic salt.
Step 3: Chop up lettuce and cilantro.
Step 4: Dice grape tomatoes, avocado, and red onion.
Step 5: Mix grape tomatoes, avocado, red onion, and cilantro with lime juice and more garlic salt.
Step 6: Make your bowl with all your ingredients.
Step 7: Enjoy!
Step 8: Optional: top with ranch or balsamic vinegar dressing when ready to eat (not included in calories/nutrition facts).
Teriyaki Ground Beef Bowl
411 CALORIES
29g Carbs, 36g Protein, 18g Fat, 9g Fiber
Swap out your usual beef bowl for this teriyaki ground beef bowl dish. It’s jam packed with flavor and flair, making it an old trusty for days when you want to feel like you’re eating a ton of food.
Ingredients
4 oz Ground beef, 93% lean, raw – 170 calories
1½ cups Cauliflower rice, raw (already riced) – 57 calories
½ Cucumber, medium – 21 calories
1 cup Carrots, shredded or julienned – 45 calories
1 Tbsp Teriyaki sauce – 15 calories
1 Tbsp Green onions – 3 calories
2 Tbsp Sesame seeds (Tbsp) – 100 calories
⅛ tsp Pepper, ground – 0 calories
⅛ tsp Garlic salt – 0 calories
Instructions
Step 1: Spray a pan with an oil spray.
Step 2: Stir fry ground beef and cauli rice on medium heat until both have cooked through. Step 3: Once cooked through, stir in teriyaki sauce.
Step 4: Slice cucumber and onion.
Step 5: Arrange all foods in a bowl, top with sesame seeds, enjoy!
Chicken Primavera Spaghetti Squash
434 CALORIES
26g Carbs, 42g Protein, 15g Fat, 6g Fiber
Ingredients
2 cups Squash, spaghetti – 90 calories
½ Zucchini, medium – 17 calories
½ Bell pepper, red, medium – 19 calories
6 oz Chicken breast, boneless, skinless, raw – 190 calories
1 Tbsp Olive oil (Tbsp) – 119 calories
¼ tsp Salt – 0 calories
¼ tsp Pepper, ground – 0 calories
¼ tsp Basil, dried – 0 calories
¼ tsp Oregano – 0 calories
Instructions
Step 1: Preheat oven to 400 degrees.
Step 2: Scoop out seeds of spaghetti squash.
Step 3: Line baking sheet with parchment paper, spray it with an oil spray.
Step 4: Bake spaghetti squash, cut side faced down, for 35 minutes.
Step 5: Shred spaghetti squash with a fork when it has cooled down for a few minutes.
Step 6: While spaghetti squash is baking, cut chicken into small pieces. Spray a pan with an oil spray. Cook chicken pieces, zucchini (chopped) and bell pepper (chopped) for 7-8 minutes, or until chicken has cooked through.
Step 7: Combine all ingredients and enjoy!
1/2 spaghetti squash = about 2 cups spaghetti squash.
Peanut Slaw Bowl with Chicken
443 CALORIES
25g Carbs, 32g Protein, 25g Fat, 6g Fiber, 4g Added Sugar
Ingredients
1 cup Carrots, shredded or julienned – 45 calories
1 cup Cabbage, shredded – 16 calories
2 Tbsp Peanuts (Tbsp) – 102 calories
2 Tbsp Peanut sauce – 80 calories
4 oz Rotisserie chicken – 200 calories
Instructions
Step 1: In a bowl, mix together all ingredients.
Step 2: Enjoy!
Step 3: No nuts? Use a vinaigrette instead of the peanut sauce, and diced avocado instead of the peanuts.
Egg Fried Rice
440 CALORIES
26g Carbs, 26g Protein, 25g Fat, 8g Fiber
Ingredients
3 Egg, large – 216 calories
1½ cups Cauliflower rice, frozen – 40 calories
⅔ cup Peas/Corn/Carrots, Frozen – 70 calories
¼ Onion, yellow – 14 calories
1 tsp Avocado oil (tsp) – 41 calories
1 Tbsp Sesame seeds (Tbsp) – 50 calories
1 Tbsp Soy sauce (Tbsp) – 10 calories
1 tsp Garlic, minced (tsp) – 0 calories
⅛ tsp Garlic salt – 0 calories
1 tsp Hot sauce (tsp) – 0 calories
Instructions
Step 1: Add oil to a pan
Step 2: Stir fry cauliflower rice and peas mixture until cooked through
Step 3: Crack in eggs, continue cooking, stirring occasionally so that eggs cook through
Step 4: Top with seasonings and sesame seeds
Steak & Broccoli Skillet
350 CALORIES
15g Carbs, 39g Protein, 14g Fat, 4g Fiber, 4g Added Sugar
Ingredients
6 oz Flank steak, raw – 230 calories
1½ cups Broccoli – 36 calories
¼ Onion, yellow – 14 calories
½ tsp Garlic, minced (tsp) – 0 calories
2 Tbsp Hoisin sauce – 30 calories
1 tsp Avocado oil (tsp) – 41 calories
⅛ tsp Garlic salt – 0 calories
Instructions
Step 1: Dice onion. Slice steak into thin strips, and broccoli into medium sized pieces.
Step 2: Add oil to a pan.
Step 3: Stir fry broccoli, steak, onion, and garlic on medium heat until cooked through.
Step 4: Add in sauce.
Step 5: Enjoy!
Jalapeño Popper Casserole
487 CALORIES
14g Carbs, 44g Protein, 26g Fat, 9g Fiber
Ingredients
6 oz Chicken thigh, boneless, skinless, raw – 190 calories
1½ cups Broccoli, frozen – 47 calories
⅓ cup Cottage cheese, 2% – 59 calories
2 Tbsp Cream cheese, whipped – 66 calories
1 Tbsp Milk, 2% (Tbsp) – 9 calories
1 Tbsp Cheese, shredded, cheddar (Tbsp) – 30 calories
1 Uncured bacon, slice – 44 calories
¼ Jalapeno peppers (whole) – 1 calories
1 tsp Avocado oil (tsp) – 41 calories
⅛ tsp Garlic salt – 0 calories
⅛ tsp Pepper, ground – 0 calories
Instructions
Step 1: Note: this recipe works best when making multiple servings at once.
Step 2: Slice chicken, bacon, and jalapenos into bite-sized pieces.
Step 3: Add oil to a pan. Stir-fry chicken and frozen broccoli on low heat until both are cooked through. Top with 1/2 of your garlic salt and pepper.
Step 4: In a separate pan, fry bacon pieces on low heat until cooked through.
Step 5: Preheat oven to 375 degrees F.
Step 6: Blend cottage cheese and cream cheese in a blender until smooth. Add in milk & blend it in. Add in the rest of your garlic salt and pepper.
Step 7: Spray a casserole dish with an oil spray.
Step 8: Add in broccoli, chicken, and cottage cheese. Mix.
Step 9: Top with cheese, bacon, and jalapeños.
Step 10: Bake for 15 minutes.
Step 11: Enjoy!
Black Bean Salad with Chips
450 CALORIES
62g Carbs, 14g Protein, 16g Fat, 16g Fiber
Ingredients
½ Bell pepper, red, medium – 19 calories
¼ Cucumber, medium – 11 calories
⅛ Onion, red – 6 calories
½ cup Beans & legumes, black beans, cooked – 114 calories
½ cup Corn, canned – 63 calories
½ Avocado, small – 117 calories
⅛ tsp Salt – 0 calories
⅛ tsp Red pepper flakes – 0 calories
1 tsp Hot sauce (tsp) – 0 calories
1 oz Tortilla chips – 123 calories
Instructions
Step 1: Dice pepper, cucumber, and red onion
Step 2: Drain beans and corn if using canned
Step 3: Mix all ingredients together and serve with chips
Step 4: No avocado? Use oil instead.
Creamy Green Bean Sheet Pan
442 CALORIES
14g Carbs, 34g Protein, 28g Fat, 4g Fiber
Ingredients
4 oz Ground turkey, 93% lean, raw – 172 calories
1½ cups Green beans – 47 calories
¼ cup Alfredo sauce – 100 calories
¼ cup Cheese, Parmesan, shredded (cups) – 83 calories
1 tsp Garlic salt (tsp) – 0 calories
⅛ tsp Pepper, ground – 0 calories
1 tsp Avocado oil (tsp) – 41 calories
Instructions
Step 1: Preheat oven to 375 degrees F.
Step 2: Add oil to a pan and stir fry ground turkey until cooked through.
Step 3: Add green beans, ground turkey, Alfredo, Parmesan cheese and seasonings to your sheet pan.
Step 4: Bake for 25 minutes.
Step 5: Enjoy!
Burrito Ground Beef Bowl
418 CALORIES
38g Carbs, 36g Protein, 12g Fat, 13g Fiber
Ingredients
4 oz Ground beef, 93% lean, raw – 170 calories
¼ cup Beans & legumes, black beans, cooked – 57 calories
1½ cups Cauliflower rice, raw (already riced) – 57 calories
½ cup Corn, canned – 63 calories
¼ cup Fresh Salsa (Pico de Gallo) – 20 calories
2 Tbsp Guacamole (Tbsp) – 52 calories
⅛ tsp Garlic salt – 0 calories
⅛ tsp Pepper, ground – 0 calories
Instructions
Step 1: Spray a pan with an oil spray.
Step 2: Stir fry ground beef and cauliflower rice on medium heat until both have cooked through.
Step 3: Arrange all foods on a plate and enjoy!
