High-Volume Foods: Fill Your Plate, Not Your Waistline

Indulge in 5 Satisfyingly Wholesome, Low-Calorie Delights to Fuel Fat Loss, Straight from the Expert Dietitian's Kitchen

5 low-calorie meals and snacks for fullness and fat loss, recommended by a dietitian.


They say beauty is in the eye of the beholder, but fashion lovers know that beauty is also in the wardrobe. And what’s the point of having a fabulous wardrobe if you don’t feel fabulous in it? That’s where high-volume foods come in. These magical culinary creations take up space on your plate and in your stomach, without adding unwanted pounds to your waistline. It’s like having your cake and eating it too, without the guilt!

So, what exactly are high-volume foods? Well, they’re not some magical potions or mystical elixirs. No, no, no! High-volume foods are simply whole foods that are high in fiber, which make you feel as full as a balloon at a birthday party. Think of them as your fashion sidekick, helping you stay satiated while rocking your most fabulous outfits.

You see, when you’re in a calorie deficit for that oh-so-desired fat loss, it can be tough to resist those tempting treats that are high in calories but low in satisfaction. They’re like those trendy fashion pieces that promise to make you look like a superstar but leave you feeling like a potato sack. Not cool, right? But fear not, because high-volume foods are here to save the day!

By incorporating these foods into your diet, you can keep hunger at bay and stay on track with your calorie goals. It’s like having a runway show of flavors and textures that are both satisfying and waistline-friendly. And guess what? These foods also come with bonus benefits for your overall health. It’s like getting a two-for-one deal on the hottest fashion items!

To give you a taste of the high-volume life, we’ve got some fabulous meal and snack ideas straight from the kitchen of the incredible dietitian, Nichola Ludlam-Raine. Get ready to indulge in these guilt-free delights that will make your taste buds and fashion sense dance with joy!

1. Fat-Free Greek Yogurt with Berries: The Breakfast of Champions

Greek yogurt with berries

Start your day with a bowl of fat-free Greek yogurt adorned with a vibrant assortment of berries. Ludlam-Raine approves of this breakfast masterpiece because it combines the creaminess of the yogurt with the fiber-rich goodness of berries. It’s like wearing a stunning designer outfit that hugs your curves in all the right places, while keeping the calories in check. Fashionable and filling? Yes, please!

2. Cottage Cheese Vegetable Omelet: Fashionably Fluffy and Filling

Cottage cheese vegetable omelet

Who said omelets have to be boring? Ludlam-Raine suggests adding a twist of fashion to your omelet game by incorporating three tablespoons of fat-free cottage cheese, along with your favorite veggies. This fabulous combination not only adds volume and bulk to your meal, but it also keeps the calories down and the protein high. It’s like strutting your stuff down the catwalk with a killer ensemble that makes heads turn. Breakfast has never been so fashionable!

3. Spinach Salads, Sauces, and Smoothies: A Fashionable Boost of Nutrients


Spinach isn’t just for Popeye; it’s a must-have in every fashionista’s kitchen. Ludlam-Raine suggests using this leafy green as the base for your salads, adding it to pasta sauce, curries, homemade soup, or even blending it into smoothies. Not only does it add a nutritional punch, but it’s also low in calories. It’s like draping yourself in a luxurious silk scarf that not only elevates your style but also nourishes your body. ## 4. Stir-Fry: A Catwalk of Colors and Flavors


Who said healthy eating can’t be exciting? Ludlam-Raine reveals the secret to turning a stir-fry into a high-volume masterpiece. Load up on an array of vibrant vegetables like peppers, bok choy, and beansprouts. These colorful gems are not only low in calories but also packed with a variety of nutrients that are great for your gut. To complete the ensemble, pair your stir-fry with whole grain rice or noodles and a protein source like chicken or tofu. It’s like strutting down the runway in a stunning ensemble that captures the essence of health and flavor. Bon appétit!

5. Popcorn: A Fashionable Snack that Pops!


Ahh, popcorn, the snack that brings joy to movie nights. But did you know that it can also be a fashion-forward choice? Ludlam-Raine spills the beans (or should we say, pops the kernels) on how popcorn can satisfy your sweet tooth and keep you feeling full. Some individual servings contain as few as 70 calories, making it a guilt-free indulgence. Plus, popcorn is loaded with fiber, so you can experiment with different flavors like sweet cinnamon or spicy paprika. It’s like accessorizing your outfit with a statement piece that adds both style and flavor to your life.

So, fashion lovers, next time you’re in a tight spot with your calorie goals, remember the magic of high-volume foods. They’re like your fashion fairy godmother, helping you fill your plate without filling out your clothes. Embrace these fantastic meal and snack ideas, and sashay your way towards a healthier, stylish you!

Now, it’s your turn! Share with us your favorite high-volume foods and how they’ve contributed to your fashion-forward lifestyle. And remember, fashion is not just about what you wear; it’s about how you feel. So, let’s stay fabulous inside and out!