How Volume Eating Helps With Weight Loss

Losing weight really doesn’t need to be restrictive. Whilst it’s important to stay in a calorie deficit to see progress, tiny portions and crazy exercise routines will only leave you feeling fed up and hungry. 

So what should you be doing instead? 

One of the best ways to go about losing weight is adopting a volumetric diet, otherwise known as volume eating. Volume eating allows you to consume your usual amount of food without taking in a large number of calories at the same time. Here’s everything you need to know. 

What is volume eating?

Volume eating is all about filling your plate with high volume, low calorie foods, maximising the amount of food you can eat whilst keeping your calorie intake as low as possible. Bulking out the volume of your meals with nutrient-dense foods like fruit, salad, and vegetables will reduce the energy density of your dish and help keep you fuller for longer. This is because volume foods like broccoli are full of fiber, which absorbs water and expands to make you feel full and slow down digestion, leaving less room for high calorie foods. 

Is volume eating a good way to lose weight?

Volume eating is a great way to lose weight because you’re able to enjoy the foods you love without being restrictive. Take pizza for example. By choosing a few slices with a large scrummy side-salad over the whole pizza, you’re more likely to hit your nutrition goals and still feel satisfied after your meal.

What foods are good for volume eating?

Here’s a little inspiration on which foods you should be including on your plate if you want to give volume eating a shot:


  • Broccoli 
  • Cauliflower
  • Leafy greens (lettuce, spinach etc)
  • Mushrooms
  • Asparagus
  • Green beans
  • Cabbage
  • Carrots
  • Peppers
  • Courgette
  • Cucumber
  • Tomato
  • Pickles


  • Strawberries
  • Melon
  • Watermelon
  • Oranges
  • Peaches
  • Grapefruit
  • Raspberries
  • Blueberries


  • Fat free greek yogurt
  • Fat free cottage cheese
  • Lean ground turkey
  • Chicken breast
  • Shrimp
  • Egg whites
  • Oatmeal 

Eating for volume tips and tricks

As a starting point, you should be getting a good source of protein, carbs, and vegetables in every meal to help keep you satisfied throughout the day. And now that you know which foods are high in volume, here’s a few tips on how to pack them in your dish: 

1. If the thought of having a huge plate of salad bores the life out of you, try sneaking in your volume foods instead. So when you’re making a protein shake, add some spinach or kale. Blend up some veggies when you’re cooking up some sauce for your pasta. Bulk up your chicken wrap with a handful of crunchy salad topped with light mayonnaise… there’s plenty of ways of eating for volume without going overboard on the salads.

2. Oats are one of the easiest breakfasts to top with volume foods. Whether you prefer them as porridge, baked, or chilled overnight, topping your oats with summer fruits and a tablespoon of peanut butter will not only make them taste insanely good, but will help keep you full until lunch. 

3. Keep some high volume snacks in your cupboard for when you’re on the go. Rice cakes, carrot sticks, hummus, almonds, and dark chocolate are great healthy, low-calorie snacks to satisfy your cravings between meals. 

High volume meal prep 

If you’d like a hand with volume eating, we’ve packed our prepped meals with large portions of nutrient-dense veggies to help keep you full for longer. Check out our full menu here and make your order to get your healthy prepared meals delivered.