Volume Foods

Whether I am dieting or bulking, I love volume foods.

Basically, volume foods are just what the name applies: foods that have a high volume compared to the amount of calories it provides. They are filling and keep you fuller longer.

When most people ask about high volume foods, the answer is commonly vegetables. Yes, veggies have a high volume – low calorie ratio, but raw veggies are no fun.

So today I'm sharing some of my favorite high volume foods/recipes.

1. Rice Cakes
Alone, rice cakes aren't the most appetizing things in the world but the right toppings can change the entire game. Since rice cakes are a low calorie food, you can be a bit more generous with your toppings or still go light and get even more volume out of this snack. Some of my go to pairings for rice cakes are hummus, laughing cow cheese wedges, or cottage cheese.

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2. Zoats
Oatmeal is pretty voluminous to begin with, but adding zucchini and egg whites to the mixture almost doubles the volume. Don't let the zucchini top there though. You can add it to other recipes as well to increase the volume without sacrificing the taste. Check out my Zoats and Zucchini Pancakes recipes for more inspiration.

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3. Puffed Cereal
These make the perfect toppings without adding in a bunch of macros. It is a good substitute for granola or denser cereals.

4. Egg Whites
Swapping out full eggs for egg whites is an easy way to add more volume to meals. By swapping full eggs to egg whites in a recipe, you can get the same amount of volume for a fraction of the calories.

5. Spaghetti Squash
Volume foods don't get any better than this. You can eat an entire spaghetti squash for the same macros as a serving of pasta. I have a love-hate relationship with my dear ol' friend spaghetti squash. I love it so much that I will eat it almost every day of the week, but then I grow sick of it and won't eat it for a few months.

6. Shirataki Noodles
Shirataki noodles are basically plain, translucent noodles with almost no macros. By themselves, they are plain but with the right pairings they are delicious.


What are your favorite volume foods?

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