High Volume Low Calorie Recipes

Sharing a great number of low calorie recipes if your goal is to increase your fiber but not your total calorie count.

Hello friends! How are you?? I hope you have an amazing week! I’m busy with client calls today and hoping to sneak in Peloton’s work. Has anyone ditched their Peloton membership and continued cycling without classes? I am discussing it because I have many fitness subscriptions.

Today, I wanted to re-share this updated post about volume foods and share some of my favorite recipes that are high in volume and flavor, but light and refreshing.

Have you ever finished a meal and feel like you’ve eaten too little? You are not alone. If you try to eat less, hunger can set 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 health goal, trying to control your calorie intake, or just want to eat more fruits and vegetables, this diet checks all the boxes.

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

What Makes Food Volume Up?

Let’s discuss what makes a diet “high volume.” These types of diets usually include foods that are high in water or fiber, such as leafy vegetables, berries, or green beans, non-starchy vegetables, and low in calories. That combination helps you eat more food (volume!) without packing on the calories.

What is a High Calorie Low Volume Diet?

Low-calorie, high-volume foods are filling, satisfying, and easy to like. Think big salads, soups, veggie stir-fries, and meals packed with lean protein and colorful produce.

These types of foods support healthy weight loss by keeping you full and reducing the need to eat throughout the day. Plus, they’re a great way to get more nutritious foods into your diet.

High Volume Low Calorie Recipes

Egg Roll in Bowl

This favorite one-pan dish is a simple twist on a takeout classic. It’s filled with ground turkey or pork, cabbage, carrots, and a dash of garlic and ginger.

Calories per serving: ~250-300

Main ingredients: ground turkey, cabbage, carrots, garlic, coconut aminos

Gluten free and perfect for meal prep!

Try this version from Skinnytaste

Sushi Roll in a bowl

It’s an unstructured version of sushi that’s fast, fresh, and completely customizable. Use cauliflower rice for a low-carb option. It is also full of nutrients, such as omega-3 fatty acids.

Calories per serving: ~350

Main ingredients: rice or cauliflower rice, cucumber, avocado, nori, shrimp or crab, coconut aminos. Also, I’ve made this with chicken breast when I’m out of salmon, and it’s still good.

Check out my version here

Chicken Crust Pizza

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

Calories per serving: ~300-350

Main ingredients: ground chicken, egg, mozzarella, marinara, bell pepper, mushrooms

This is a great low carb gluten free option!

Try this recipe from Big Man’s World

Burger in a bowl

All burger flavors, no buns. Loaded with seasoned beef or turkey, pickles, tomatoes, and hot sauce.

Calories per serving: ~400

Main ingredients: beef or turkey, romaine, cucumber, tomato, 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 tasty way to make Taco Tuesday. Use shredded lettuce or cauliflower rice and pile on the 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 an easy recipe that is gluten free and very nutritious!

Try a version like this one at Clean & Delicious

A Mediterranean dish

Fresh, bright, and full of flavor. This dish combines lean protein with lots of vegetables, olives, hummus, and a creamy dressing.

Calories per serving: ~400

Main ingredients: chicken, spinach or romaine, tomatoes, cucumbers, tzatziki, hummus, olives

This is a natural gluten-free recipe full of protein and fiber!

Try this version from The Big Man’s World

High Volume Veggie Stir Fry

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

Calories per serving: ~300

Main ingredients: bell pepper, broccoli, snap peas, tofu or shrimp, garlic, ginger, coconut aminos

This roast from Cookie and Kate is great inspo

Zoodle Pasta and Turkey Meatballs

Classic comfort food with low calories. Zucchini noodles stand in for 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 for your health journey, check out this post about healthy weight loss and how to tackle it with long-term success in mind. If you’re exploring more freedom with your diet, this intuitive eating podcast episode is a must listen.

Do you have a favorite that I should try? Put it in the comments! Also, if you’re looking for meal ideas, check out the family friendly meals (printable!) I posted recently.

xoxo

Gina