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High-Volume, Low-Calorie Recipes for a Fiber-Focused Diet
Sharing a roundup of high-volume recipes with low-calorie content, perfect for boosting fiber intake without increasing overall calories.
Hi friends! How are you doing? I hope you’re having an amazing week! I’m currently in Spain and excited to share some of the fun on Friday. Be sure to follow me on Instagram for updates and more!
Today, I want to talk about volume eating and share some of my favorite recipes that are high in volume, full of flavor, yet light and refreshing.
Have you ever finished a meal and felt like you barely ate anything? You’re not alone. When trying to eat lighter, hunger can hit quickly, which isn’t fun. That’s why I love high-volume, low-calorie recipes. They allow you to enjoy generous portions that leave you feeling full and satisfied without overloading on calories or feeling like you need a nap afterward. Whether you’re working toward a health goal, managing your calorie intake, or simply wanting to eat more fruits and vegetables, these meals check all the boxes.
These recipes are packed with whole, 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 is Volume Eating?
Volume eating focuses on meals that include foods with high water or fiber content, such as leafy greens, berries, or green beans, which are naturally low in calories. This combination allows you to eat larger portions (volume!) without consuming excessive calories.
What Are High-Volume, Low-Calorie Foods?
High-volume, low-calorie foods are filling, satisfying, and easy to love. Think big salads, soups, hearty veggie-packed bowls, and meals loaded with lean proteins and colorful produce.
These meals support healthy weight loss by keeping you full and reducing the need for snacking throughout the day. Plus, they’re a great way to incorporate more nutrient-dense foods into your diet.
High-Volume, Low-Calorie Recipes
1. Egg Roll in a Bowl
This takeout-inspired favorite is a lighter twist on a classic. It’s packed with ground turkey or pork, cabbage, carrots, garlic, and ginger.
Calories per serving: ~250-300
Main ingredients: Ground turkey, cabbage, carrot, garlic, coconut aminos
Gluten-free and great for meal prep!
Try this version from Skinnytaste
2. Sushi Roll in a Bowl
A deconstructed sushi bowl that’s quick, fresh, and customizable. Use cauliflower rice for a low-carb option.
Calories per serving: ~350
Main ingredients: Rice or cauliflower rice, cucumber, avocado, nori, shrimp or crab, coconut aminos
Check out my version here
3. Chicken Crust Pizza
Pizza night meets protein power! A crust made of chicken and eggs, topped with marinara, veggies, and cheese for a low-carb, comforting meal.
Calories per serving: ~300-350
Main ingredients: Ground chicken, eggs, mozzarella, marinara, peppers, mushrooms
Try this recipe from The Big Man’s World
4. Burger in a Bowl
All the flavors of a burger, without the bun. Loaded with seasoned beef or turkey, lettuce, cucumbers, tomatoes, and a tangy sauce.
Calories per serving: ~400
Main ingredients: Ground beef or turkey, romaine, cucumbers, tomatoes, mustard, Greek yogurt sauce
This version from Eating Bird Food is great
5. Taco Bowl
A fun and flavorful way to enjoy Taco Tuesday. Use shredded lettuce or cauliflower rice, and pile on lean protein, salsa, and avocado crema.
Calories per serving: ~350
Main ingredients: Ground turkey or black beans, salsa, lettuce, avocado, shredded cheese, cauliflower rice
Try this version from Clean & Delicious
6. Mediterranean Bowl
Fresh, vibrant, and full of flavor. This bowl combines lean protein with plenty of veggies, olives, hummus, and a creamy dressing.
Calories per serving: ~400
Main ingredients: Chicken, spinach or romaine, tomatoes, cucumbers, tzatziki, hummus, olives
Try this version from The Big Man’s World
7. Veggie Stir-Fry
A rainbow of vegetables sautéed in a garlic coconut sauce. Add tofu or shrimp and serve over cauliflower or shirataki noodles.
Calories per serving: ~300
Main ingredients: Bell peppers, broccoli, snap peas, tofu or shrimp, garlic, ginger, coconut aminos
This stir-fry from Cookie and Kate is great inspiration
8. Turkey Meatball Zoodle Bowl
A classic comfort meal with a low-calorie twist. Zucchini noodles replace pasta, topped with juicy turkey meatballs and marinara.
Calories per serving: ~280
Main ingredients: Zucchini noodles, ground turkey, eggs, marinara, herbs, garlic
Try this version from Healthy Fitness Meals
Looking for more support on your wellness journey? Check out this post about healthy weight loss and strategies for long-term success. If you’re exploring a more intuitive approach to eating, this episode on intuitive eating is a must-listen.
Do you have a favorite recipe to try? Let me know in the comments!
xoxo,
Gina
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