VOLUME EATING
When it comes to nutrition, feeling satisfied is just as important as hitting your macro goals. That’s where eating for volume comes in — a strategy that allows you to eat more food while keeping calories in check. Whether you’re in a fat loss phase, it’s a certain (hormonal) time of the month, trying to improve satiety, or just someone who likes big, satisfying meals (hi, same), focusing on high-volume, lower-calorie foods can be a game changer.
WHAT IS VOLUME EATING?
Volume eating means prioritizing nutrient-dense, high-fiber, and water-rich foods that provide a larger portion size for fewer calories. The goal? To fill up your plate (and your stomach) without dramatically increasing your calorie intake. This approach can be particularly helpful if:
You’re in a fat loss phase and want to manage hunger without feeling deprived.
You naturally prefer larger meals and want to maximize portion sizes while staying on track.
You struggle with mindless snacking and need meals that actually keep you full.
You’re working on balancing macros and need ways to add volume without overloading on extra fat or carbs.
You’re a menstruating individual in your luteal phase, experiencing increased appetite and food cravings.
FOODS FOR VOLUME EATING
Certain foods are naturally lower in calories but take up more space in your stomach, keeping you fuller longer. Here are some great options:
1 | VEGETABLES
Veggies are the MVPs of volume eating. They’re high in fiber and water content, making them super filling for very few calories. Great options include:
Leafy greens (spinach, romaine, arugula)
Cucumbers, zucchini, and bell peppers
Cauliflower, broccoli, and Brussels sprouts
Mushrooms, tomatoes, and asparagus
Just because you’re trying to eat more of these doesn’t mean you have to pile on the raw veggies (unless than is your thing!) – roast, air-fry, or stir-fry veggies with seasonings to keep things interesting!
2 | LEAN PROTEINS
Protein is essential for satiety, and lean sources let you eat more volume while keeping calories in check. Try:
Chicken breast or ground turkey
Egg whites (or a mix of whole eggs + egg whites)
White fish (cod, tilapia)
Nonfat Greek yogurt or cottage cheese
If you are struggling to feel full in general, auditing your protein intake is a great first place to start.
3| HIGH VOLUME CARBS
Carbs do not deserve to be ranked in any sort of hierarchy, but in terms of volume, some provide more per calorie than others. Great picks for high volume carbs:
Potatoes
Berries (strawberries, raspberries, blackberries)
Oats
Rice cakes & popcorn (I love me some crunchy snacks)
Swapping denser, more processed carbs for higher volume carbs can help keep hunger in check.
4 | HYDRATING FOODS & LIQUIDS
Water plays a huge role in satiety, and foods with a high water content help you feel full. Try:
Soups & broths (veggie or protein-based soups can add additional micronutrient value and satiety, respectively)
Watermelon, oranges, and cantaloupe
Jello or popsicles
If you are constantly hungry, another aspect I would strongly encourage collecting some data on is what your hydration looks like throughout the day.
PUTTING IT INTO PRACTICE
These aren’t tips on how to lower your calorie intake, but instead some strategies you might try and foods you might incorporate if you want a fuller plate – the idea being “how can I add more actual food without drastically increasing the number of calories I’m consuming?!”
Eating for volume is a great way to feel satisfied while working toward your nutrition goals. It’s especially helpful in a fat loss phase, but honestly? It’s a solid approach year-round if you like big, filling meals. Prioritizing veggies, lean protein, fiber-rich carbs, and hydrating foods will help keep hunger in check and make healthy eating feel way more sustainable.
Especially as we enter peak farmer’s market season, trying new vegetables can be a great way to choose foods that will increase volume. Click here to apply for 1:1 nutrition coaching, or here to book a one-time Nutrition Strategy Session for personalized support of incorporating more of this style of eating into your life!
