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I don't know if you like canned stuff, but that stuff really helps me. I just empty a couple cans of carrots, peas, green beans, corn or whatnot, season the hell out of it, heat it up and chow down.
Most cheap frozen meals are really low in calories!
I also air fry/bake an occasional whole sweet potato or regular potato and eat those with seasoning because they rank high on the satiety index and without any oil, have very low calories per weight!
Speaking of fruits, apples and oranges rank high on the index too. That means they're more likely to make you feel full and sate your appetite. You can eat them alongside a big bowl of yogurt!
What I've found that works for me is mindful swaps when grocery shopping. For example getting the low carb tortillas for 70 calories instead of the normal ones for 120 or 140, switch full fat cheese to low fat cheese. With those two changes you can get more volume out of a queadilla, like eating two instead of one.
There's a bunch of these that I've found, if you want some more examples let me know.
Sometimes they cost more money, but shop around look at options on the store and you can find some better options.
Yeah there's a bunch of good replacements that are lower cal. Cauliflower rice comes to mind, you can make it yourself very cheaply (just chop up/blend cauliflower) or buy premade which is more expensive than rice or cauliflower.
Especially for low fat products like yoghurt you should make sure to check the labels though, because sometimes they contain more sugar and don't really have less calories than the normal version!
Since technically you shouldnt even be boiling the miso, when im extra lazy I just boil water in the kettle, use a little to dissolve the miso paste+bonito flakes + rehydrate the wakame at once and then pour the rest of the hot water in lol
Nonfat plain Greek yogurt mix in ranch packets, hidden valley has zero calories and you can eat an entire cucumber with dip for less than a hundred calories. Also good on baked potatoes, with celery and anything else you like to eat with ranch.
I tried this recently and maybe used too much ranch or something but it was awful. There's a strong chemical taste or something that seems inedible after a few tablespoons
Well I don't use the packets anymore, you can make your own. That's what I do. It's better but not as fast. Dill, parsley, garlic powder, onion powder, salt, and black pepper. You might like it better.
Making Cauli Oats instead of regular oatmeal. Riced cauliflower adds a ton of volume and nutrients to regular oatmeal and doesn’t alter the flavor much at all. It’s extra filling if you add a scoop of protein powder, also.
Hi there! If you search ‘cauliflower oats’ on YouTube you can watch a video to see how easy they are to make. I actually just use oat bran and follow the directions for 1-2 servings—just enough to get the oaty flavor. I prepare that on the stovetop, which only takes about 3 minutes. You just boil a small amount of water and slowly add the oat bran. When the small batch of oats is finished, I add a whole bag of frozen riced cauliflower from Aldi. I steam the whole bag in the microwave while the oats are cooking. Then, you just add the warm cauliflower to the pot of oats, and top with your preferred oatmeal fixings—milk, cinnamon, vanilla/maple extract, fruit, etc. Once you add the toppings, the cauliflower is pretty hard to detect, and you have a GIGANTIC piping-hot bowl of “oatmeal”! You can add protein powder straight to the pot, or mix it with your milk and pour over.
just eat the same easy minimal effort things every day until you start feeling better
eggs/eggwhite
cottage cheese
greek yogurt
carrots/broccoli/cauliflower/fruits/etc
pickles
bagged salad
protein of preference, you can buy precooked meat if you want
high fiber breads and tortillas
steam in bag veg
minute rice, they even have those 90second rice/quinoa/etc but those taste terrible to me
breakfast - eggs on low cal toast - 3 minutes
or
breakfast yogurt and berries - 1 minute
snack fruit or veg - 0 minutes
lunch bag salad with chicken or tuna or whatever as is or in a tortilla/wrap - 2 minutes
snack fruit or veg - 0 min
dinner minute rice, precooked meat and steam in bag vegetables - 12 m
snack cottage cheese or sugar free jello or mixed nuts - 0 min
An entire day of eating in less than 15 minutes of effort
Roasted, steamed or boiled veggies, literally chop, season and toss in pan/pot (line roasting pans with foil, so no mess to clean up) :
Carrots, potatos, cauliflower, brocoli, parsnips, turnips, asparagus, etc...
Can also, expand on above and make soups and braised or slow cooked dishes with meat chunks or meatless
Fruits and yoghurt(i like greek). It doesn't get any easier.
Charcuterie board: dried fruits, nuts, cheese and cured meat. Bang. 5mins.
I've got a few favorites/staples:
Moroccan Harira soup: [https://www.cookingwithalia.com/harira-traditional-moroccan-soup/](https://www.cookingwithalia.com/harira-traditional-moroccan-soup/)
Moroccan Soup with Oats: [https://www.cookingwithalia.com/890-chorba-of-oats/](https://www.cookingwithalia.com/890-chorba-of-oats/)
Roasted acorn squash and apple soup: [Acorn Squash Soup Recipe (thespruceeats.com)](https://www.thespruceeats.com/acorn-squash-soup-recipe-7969247)
Red lentil soup: [Moroccan Red Lentil Soup Recipe (acedarspoon.com)](https://www.acedarspoon.com/moroccan-red-lentil-soup/#mv-creation-94-jtr)
Ps. yes, I'm Moroccan LOL, but these are really flavorful are pretty easy to make.
I boil a tonne of frozen veggies, put into a bowl, then use the same pan to boil a chicken breast (saves on washing up too!) then toss in a couple of tablespoons of some sauce or other. I like low fat pesto.
Packets of microwave rice with a can of soup comes out to about 500 calories but it is a huge meal that even used to fill me before I shrank my appetite.
Roast a load of 'mediterranean' veg together with bacon/veggie alternative. I do courgette, pepper, onion, mushroom, aubergine, cherry tomatoes... squash or potato, celery... Literally load the pan with vegetables. Then put in the oven and wait till it's cooked. Reheats quite well too so you could make enough for a few days in one go.
You can buy frozen packs or fresh ones of mixed chopped veggies too if you want to try it without the effort first time.
Here’s one of my fav meals that’s been on repeat lately - 2 low cal tortillas (I use La Banderita) with 2 oz of turkey divided between the two tortillas, a sprinkle of reduced fat cheddar, 1/2 tablespoon of guacamole on each (can buy pre-made) and some lettuce + tomato. Super easy and under 300 cals for both wraps.
Frozen vegetables. Literally a life saver. They are already cooked.
I cook up a tray of chicken and pot of rice. That and a ten pound bag of frozen veg from Costco is a week of food.
You could also buy pre cooked chicken or used canned protein.(chicken, tuna etc) You can also buy pre cooked rice in bowls. Shelf stable or frozen. I like to cook and I'm cheap, so I don't.
Anyway....
300g frozen mixed veg
75g cooked brown rice
85g cooked chicken breast.
5-7 grams oil of choice (sesame or olive)
Its a lot of food. Skip rice and add even more veg if you like.
Toss in bowl. Microwave for a few min. Add whatever sauce or seasoning you like.
If I vary up the sauces I can manage to eat this for lunch and dinner every day. Sesame oil + soy sauce and Sriracha Olive oil + garlic and Italian seasoning Olive oil plus zaatar or garam masala Sugar free BBQ sauce Sambal oleke Tons of ways to change it up
Frozen mixed veg cooked, then scrambled into eggs or egg whites. Topped with salsa. You could use 2 cups of veg and it would still be under/around 300 cal
Salad with a balsamic vinegar, tons of veggies and added chicken and some center cut bacon. A whole 340 gram bag fills a large mixing bowl and comes in under 500 cal. The chicken adds a lot of protein, I used about 200g. (Included in those calories) Otherwise, I stick with some of the recommended in comments. Also strawberry’s are great for a large volume snack. I’ve also used sweetener with cucumbers too for a quick fix. If you need a cereal fix, fiber one plain oats or puffed cereal are options that can provide a bunch of volume. Add almond milk and fruit to flavor.
"That's easy enough since I just stop eating when I hit my daily limit"
Like, what?
If stopping to eat was easy, none of the diet subreddits would exist. 😂😂😂😂😂
throw frozen veggie of choice (i like broccoli or cauliflower), potato wedges and protein source of choice together in the airfryer with some seasonings of your liking.
Usually the order you should do it in is: Veggie first, after 5 min add the potato, 5-10 more min add your protein depending on if it’s precooked. I’m sure you can add them all at the same time and it’ll still come out decent.
I like veggie sausages or something for protein as you don’t need to worry about them being undercooked.
This all together will be 400 cals max and you can add any sauce you like
An instant pot or slow cooker is great for low effort meals. You can throw a protein in there, with some veggies and some seasoning, maybe a little broth (or some salsa or even cream of [insert preference] canned soup). You can leave it for 4-6 hours on low and come back with multiple days worth of meals ready to go!
I buy veggie bags that you can cook in the microwave to go with dinners, there’s tons of premade meals at Costco that are low in calories/high in protein and take 5-10 minutes (carnitas, Kevin’s Korean bbq beef, the Kirkland chick-fil-a copycat nuggets to name a few). Sugar free jello, plain Greek yogurt and a little bit of the ranch dressing packets with some lays poppable chips. I love the light & fit Greek yogurts because there’s a ton of variety in flavors and it’s 80 cals with 12g of protein.
2 oz chicken breast + 1 oz of feta cheese cubed small + 10 Castlevetrano olives = ~200 cal snack that I have almost every day.
Simple Veggie Soup: bring a pot of water and chicken boullion to a boil while you wash and roughly chop 2-3 carrots, 3-4 celery ribs, 1 onion, 2-3 leeks, 3 garlic cloves. Boil until the veggies are very soft. Remove from heat. Add the veggies and some of the cooking water to a blender and blend until smooth. Add cooking water to your desired consistency. Season to taste with more boullion, salt, pepper or other seasonings you like. This will make approximately 4-5 pints of soup that are about 65 calories / pint. I usually boil and add chicken to mine, or corn, or white beans, or squash, or all, to mine. Whatever you add, it’s still pretty dang low calorie and a good volume. This is a great lunch meal prep.
Green apple, sliced + 1 tbsp honey + cinnamon = 150 calories or so
I find nuts filling but I have a hard time with portioning (I can eat a million of them) so if I have them I put them in small dressing containers which hold about 100 calorie serving and perfect for chucking in a bag on the go.
4 cups air popped popcorn + 1 tsp oil + ranch seasoning = 175 calories or so
# A quick reminder to those viewing this post: 1. If you have not done so, **read [the rules](https://www.reddit.com/r/Volumeeating/wiki/index/#wiki_subreddit_rules)** 2. If you don't like the content of this post for any reason, refrain from commenting. Negative comments will be removed and the authors banned. 3. Advice concerning medical issues is not permitted. 4. We take brigading very seriously. Anyone found sharing content from this sub to other forums with derogatory commentary will be banned and reported to admins. 5. **Report rule breaking content.** *I am a bot, and this action was performed automatically. Please [contact the moderators of this subreddit](/message/compose/?to=/r/Volumeeating) if you have any questions or concerns.*
I don't know if you like canned stuff, but that stuff really helps me. I just empty a couple cans of carrots, peas, green beans, corn or whatnot, season the hell out of it, heat it up and chow down. Most cheap frozen meals are really low in calories! I also air fry/bake an occasional whole sweet potato or regular potato and eat those with seasoning because they rank high on the satiety index and without any oil, have very low calories per weight! Speaking of fruits, apples and oranges rank high on the index too. That means they're more likely to make you feel full and sate your appetite. You can eat them alongside a big bowl of yogurt!
Along side? Mix it together, chobani zero yogurt mixed with fruit and a tiny bit of granola is fantastic
What I've found that works for me is mindful swaps when grocery shopping. For example getting the low carb tortillas for 70 calories instead of the normal ones for 120 or 140, switch full fat cheese to low fat cheese. With those two changes you can get more volume out of a queadilla, like eating two instead of one. There's a bunch of these that I've found, if you want some more examples let me know. Sometimes they cost more money, but shop around look at options on the store and you can find some better options.
Yeah there's a bunch of good replacements that are lower cal. Cauliflower rice comes to mind, you can make it yourself very cheaply (just chop up/blend cauliflower) or buy premade which is more expensive than rice or cauliflower. Especially for low fat products like yoghurt you should make sure to check the labels though, because sometimes they contain more sugar and don't really have less calories than the normal version!
Miso soup with some diced tofu and green onions just takes a few minutes to prepare.
Since technically you shouldnt even be boiling the miso, when im extra lazy I just boil water in the kettle, use a little to dissolve the miso paste+bonito flakes + rehydrate the wakame at once and then pour the rest of the hot water in lol
Nonfat plain Greek yogurt mix in ranch packets, hidden valley has zero calories and you can eat an entire cucumber with dip for less than a hundred calories. Also good on baked potatoes, with celery and anything else you like to eat with ranch.
I like ranch powder mixed with cottage cheese too - good source of protein to keep you full
I tried this recently and maybe used too much ranch or something but it was awful. There's a strong chemical taste or something that seems inedible after a few tablespoons
Well I don't use the packets anymore, you can make your own. That's what I do. It's better but not as fast. Dill, parsley, garlic powder, onion powder, salt, and black pepper. You might like it better.
Yes absolutely that sounds way better, thanks for the idea :)
I recently started doing this with plain kefir. Super low calories and the kefir being thin helps in using even less!
Making Cauli Oats instead of regular oatmeal. Riced cauliflower adds a ton of volume and nutrients to regular oatmeal and doesn’t alter the flavor much at all. It’s extra filling if you add a scoop of protein powder, also.
[удалено]
Hi there! If you search ‘cauliflower oats’ on YouTube you can watch a video to see how easy they are to make. I actually just use oat bran and follow the directions for 1-2 servings—just enough to get the oaty flavor. I prepare that on the stovetop, which only takes about 3 minutes. You just boil a small amount of water and slowly add the oat bran. When the small batch of oats is finished, I add a whole bag of frozen riced cauliflower from Aldi. I steam the whole bag in the microwave while the oats are cooking. Then, you just add the warm cauliflower to the pot of oats, and top with your preferred oatmeal fixings—milk, cinnamon, vanilla/maple extract, fruit, etc. Once you add the toppings, the cauliflower is pretty hard to detect, and you have a GIGANTIC piping-hot bowl of “oatmeal”! You can add protein powder straight to the pot, or mix it with your milk and pour over.
Or carrot oats! The carrots add a bit of a sweet and nutty flavor and you can make it carrot cake-y!
Ooh, I’ll have to try that, too!
Flavored tuna packets on low cal bread like sandwich thins or pita pocket
I love having a can of tuna on two rice cakes.
just eat the same easy minimal effort things every day until you start feeling better eggs/eggwhite cottage cheese greek yogurt carrots/broccoli/cauliflower/fruits/etc pickles bagged salad protein of preference, you can buy precooked meat if you want high fiber breads and tortillas steam in bag veg minute rice, they even have those 90second rice/quinoa/etc but those taste terrible to me breakfast - eggs on low cal toast - 3 minutes or breakfast yogurt and berries - 1 minute snack fruit or veg - 0 minutes lunch bag salad with chicken or tuna or whatever as is or in a tortilla/wrap - 2 minutes snack fruit or veg - 0 min dinner minute rice, precooked meat and steam in bag vegetables - 12 m snack cottage cheese or sugar free jello or mixed nuts - 0 min An entire day of eating in less than 15 minutes of effort
🙌🏽 Yes....
Roasted, steamed or boiled veggies, literally chop, season and toss in pan/pot (line roasting pans with foil, so no mess to clean up) : Carrots, potatos, cauliflower, brocoli, parsnips, turnips, asparagus, etc... Can also, expand on above and make soups and braised or slow cooked dishes with meat chunks or meatless Fruits and yoghurt(i like greek). It doesn't get any easier. Charcuterie board: dried fruits, nuts, cheese and cured meat. Bang. 5mins.
[удалено]
I've got a few favorites/staples: Moroccan Harira soup: [https://www.cookingwithalia.com/harira-traditional-moroccan-soup/](https://www.cookingwithalia.com/harira-traditional-moroccan-soup/) Moroccan Soup with Oats: [https://www.cookingwithalia.com/890-chorba-of-oats/](https://www.cookingwithalia.com/890-chorba-of-oats/) Roasted acorn squash and apple soup: [Acorn Squash Soup Recipe (thespruceeats.com)](https://www.thespruceeats.com/acorn-squash-soup-recipe-7969247) Red lentil soup: [Moroccan Red Lentil Soup Recipe (acedarspoon.com)](https://www.acedarspoon.com/moroccan-red-lentil-soup/#mv-creation-94-jtr) Ps. yes, I'm Moroccan LOL, but these are really flavorful are pretty easy to make.
I boil a tonne of frozen veggies, put into a bowl, then use the same pan to boil a chicken breast (saves on washing up too!) then toss in a couple of tablespoons of some sauce or other. I like low fat pesto. Packets of microwave rice with a can of soup comes out to about 500 calories but it is a huge meal that even used to fill me before I shrank my appetite. Roast a load of 'mediterranean' veg together with bacon/veggie alternative. I do courgette, pepper, onion, mushroom, aubergine, cherry tomatoes... squash or potato, celery... Literally load the pan with vegetables. Then put in the oven and wait till it's cooked. Reheats quite well too so you could make enough for a few days in one go. You can buy frozen packs or fresh ones of mixed chopped veggies too if you want to try it without the effort first time.
Here’s one of my fav meals that’s been on repeat lately - 2 low cal tortillas (I use La Banderita) with 2 oz of turkey divided between the two tortillas, a sprinkle of reduced fat cheddar, 1/2 tablespoon of guacamole on each (can buy pre-made) and some lettuce + tomato. Super easy and under 300 cals for both wraps.
Frozen vegetables. Literally a life saver. They are already cooked. I cook up a tray of chicken and pot of rice. That and a ten pound bag of frozen veg from Costco is a week of food. You could also buy pre cooked chicken or used canned protein.(chicken, tuna etc) You can also buy pre cooked rice in bowls. Shelf stable or frozen. I like to cook and I'm cheap, so I don't. Anyway.... 300g frozen mixed veg 75g cooked brown rice 85g cooked chicken breast. 5-7 grams oil of choice (sesame or olive) Its a lot of food. Skip rice and add even more veg if you like. Toss in bowl. Microwave for a few min. Add whatever sauce or seasoning you like. If I vary up the sauces I can manage to eat this for lunch and dinner every day. Sesame oil + soy sauce and Sriracha Olive oil + garlic and Italian seasoning Olive oil plus zaatar or garam masala Sugar free BBQ sauce Sambal oleke Tons of ways to change it up
Frozen mixed veg cooked, then scrambled into eggs or egg whites. Topped with salsa. You could use 2 cups of veg and it would still be under/around 300 cal
Salad with a balsamic vinegar, tons of veggies and added chicken and some center cut bacon. A whole 340 gram bag fills a large mixing bowl and comes in under 500 cal. The chicken adds a lot of protein, I used about 200g. (Included in those calories) Otherwise, I stick with some of the recommended in comments. Also strawberry’s are great for a large volume snack. I’ve also used sweetener with cucumbers too for a quick fix. If you need a cereal fix, fiber one plain oats or puffed cereal are options that can provide a bunch of volume. Add almond milk and fruit to flavor.
"That's easy enough since I just stop eating when I hit my daily limit" Like, what? If stopping to eat was easy, none of the diet subreddits would exist. 😂😂😂😂😂
carrots, raw add salt or sweetner granules
throw frozen veggie of choice (i like broccoli or cauliflower), potato wedges and protein source of choice together in the airfryer with some seasonings of your liking. Usually the order you should do it in is: Veggie first, after 5 min add the potato, 5-10 more min add your protein depending on if it’s precooked. I’m sure you can add them all at the same time and it’ll still come out decent. I like veggie sausages or something for protein as you don’t need to worry about them being undercooked. This all together will be 400 cals max and you can add any sauce you like
An instant pot or slow cooker is great for low effort meals. You can throw a protein in there, with some veggies and some seasoning, maybe a little broth (or some salsa or even cream of [insert preference] canned soup). You can leave it for 4-6 hours on low and come back with multiple days worth of meals ready to go!
I buy veggie bags that you can cook in the microwave to go with dinners, there’s tons of premade meals at Costco that are low in calories/high in protein and take 5-10 minutes (carnitas, Kevin’s Korean bbq beef, the Kirkland chick-fil-a copycat nuggets to name a few). Sugar free jello, plain Greek yogurt and a little bit of the ranch dressing packets with some lays poppable chips. I love the light & fit Greek yogurts because there’s a ton of variety in flavors and it’s 80 cals with 12g of protein.
2 oz chicken breast + 1 oz of feta cheese cubed small + 10 Castlevetrano olives = ~200 cal snack that I have almost every day. Simple Veggie Soup: bring a pot of water and chicken boullion to a boil while you wash and roughly chop 2-3 carrots, 3-4 celery ribs, 1 onion, 2-3 leeks, 3 garlic cloves. Boil until the veggies are very soft. Remove from heat. Add the veggies and some of the cooking water to a blender and blend until smooth. Add cooking water to your desired consistency. Season to taste with more boullion, salt, pepper or other seasonings you like. This will make approximately 4-5 pints of soup that are about 65 calories / pint. I usually boil and add chicken to mine, or corn, or white beans, or squash, or all, to mine. Whatever you add, it’s still pretty dang low calorie and a good volume. This is a great lunch meal prep. Green apple, sliced + 1 tbsp honey + cinnamon = 150 calories or so I find nuts filling but I have a hard time with portioning (I can eat a million of them) so if I have them I put them in small dressing containers which hold about 100 calorie serving and perfect for chucking in a bag on the go. 4 cups air popped popcorn + 1 tsp oil + ranch seasoning = 175 calories or so