I wanted to share 5 of my favourite high volume recipes with you that are on constant rotation in my household.
How to reduce calories and still feel full
It is possible to reduce the calories of your meals whilst making the meal high volume and very filling. With the volume eating approach, you eat a lot of foods that have a low calorie density (also called energy density).
Benefits of volume eating
- Volume eating is also referred to as ‘eating for volume’ or the ‘volumetrics diet.’
- High volume foods help you feel full
- Volume eating focuses on including mostly low calorie density foods
- When following the volume eating approach you do not need to count calories or macros
- The foods are nutrient dense – they contain a lot of vitamins, minerals and phytonutrients
- Volume eating does not require you to completely cut out any foods
See below for some examples of how it is possible to reduce the calories of a meal whilst maintaining the volume of food. All show higher and lower calorie versions of the same dish, recipes are for the lower calorie versions. Recipes are single serve so multiply the ingredients by the number of mouths to feed more than one person.
1. Beef stir fry
Ingredients: 100g capsicum, 50g zucchini, 3 stalks broccolini,1 large mushroom, 40g beans,1/2 small onion, 100g beef (when cooked), Spray oil, 1tsp Sriracha, 3tsp oyster sauce, 2tsp lime juice, 1/2 cup cooked rice.
Method: 1) Cook onion and beef under just brown. At the same time, boil rice. 2) Add vegetables and sauces to the stir fry and cook until tender. 3) Serve.
2. Chicken and vegetable pasta
Ingredients:100g chicken,1 tsp capers, 1/4 large capsicum, 4 large florets broccoli, 2 medium mushrooms, 1 cup cooked pasta, 100ml passata, 1Tbsp tomato paste, 1 finely chopped garlic clove, 1/4 sliced red onion, 2 anchovies (chopped), chilli, herbs, salt, pepper, 10g low fat cheddar,
Method: 1) Cover bottom of pan with a small amount of water and add chicken, garlic and onion. At the same time, boil the pasta. 2) Once chicken is cooked through add chopped vegetables, passata, tomato paste, herbs, chilli, salt, pepper and chopped anchovies. Cook until vegetables are tender. 3) Mix sauce with pasta and top with cheese.
3. Lamb and cous cous salad
Ingredients: 1/2 cup cooked cous cous, 3/4 cup roasted zucchini, 1/2 cup roasted carrot, 1/4 cup roasted capsicum, 1 cup baby spinach, 1/4 red onion, 80g lamb, extra virgin olive spray oil, 2tsp lemon juice, 1tsp extra virgin olive oil, torn mint, 2tsp tzatziki.
Method: 1) Preheat oven to 180°C (356°F). 2) Add lamb and chopped carrot, capsicum, zucchini and onion to an oven tray or roasting pan and spray lightly with extra virgin olive oil. 3) Cook cous cous according to packet instructions and also combine the lemon juice, extra virgin olive oil and mint. 4) Once vegetables and lamb are cooked remove from oven, combine with cous cous and spinach. 5) Top with lemon and olive oil mix and tzatziki and serve.
4. Steak and vegetables
Ingredients: 100g cooked steak, 1 medium, 2 cups leafy salad, with balsamic vinegar, 2 florets broccolini,15g avocado, salt, pepper, extra virgin olive oil spray.
Method: 1) Grill steak and broccolini without added fat. 2) At the same time, add salt, pepper and a light spray of extra virgin olive oil to the potato and bake in the oven or in foil on the barbeque. 3) Top a leafy salad with balsamic vinegar. 4) Plate all and serve.
Ingredients: Extra virgin olive oil spray,1/4 diced brown onion,100g extra lean beef mince,1/4 sachet taco seasoning, 1/2 medium zucchini, 1/2 carrot, 1 taco shell, 2 lettuce leaf cups, 1/2 tomato, 1/4 cob corn, 25g avocado,15g cheddar cheese, 3tsp salsa, fresh coriander
Method: 1) Add onion and mince to a pan with a thin layer of extra virgin olive oil spray oil. 2) Cook until meat is brown. 3) Add taco seasoning, zucchini and carrot to the mince mix. 3) Cook taco shell according to packet instructions 4) Serve mince mix in a combo of the taco shell and lettuce leaf cups. 5) Top mince mix with the tomato, corn, avocado, cheese, salsa and coriander.
Recommended Reading On Eating For Volume:
- Volume Eating: The Eating Approach That Just Makes Sense
- 15 High Volume Foods That Will Fill You Up
- Best High Volume, Low Calorie Snacks that Will Fill You Up
- Volume Eating and Weight Loss: The Perfect Combo
- Volume Eating VS Other Diets