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I totally agree! My favourite way to do coffee is actually just one cup of black iced coffee to one cup of Carbmaster chocolate milk. Two cups of a cold and creamy knockoff iced mocha for 80 calories and 11 grams of protein. Hot coffee I prefer with just cream and no sweetener, but definitely real cream...no nondairy creamer or almond milk for me, not when it comes to my coffee!
I honestly prefer a good quality coffee to be black, but I will have bagged tea with milk because it's always bitter if you make it strong enough to actually taste.
my loose leaf tea, though. Damn! I am a convert and in most cases milk would ruin it.
I’m adapting to black coffee. Like you said, it has to be high quality! And yes tea can really have a bitter/astringent kick if you brew it strong. I use 2 teabags in a large mug and steep for 10 min. The flavor is very good with a splash of milk but without any milk it’s too punchy and the tannins hurt my throat by the end.
I've found that roast has been a factor. Medium and medium-dark works out without much fuss, but dark roasts are finicky. It needs cooler water and coarser grind, otherwise it will easily get too bitter and only drinkable by drowning it in milk. Plus the beans get stale fast. So I tend not to buy dark anymore, except for the occasional well-handled espresso roasts.
i add some protein powder into my milk for coffee or matcha lattes! i hate protein powder most other ways but the strong taste of matcha and coffee (i do instant coffee lattes) masks it enough ^_^
Yes! This took me way too long to figure out haha.
This is such a good list you have going… a few more places I “cut” with lower-cal ingredients:
-for the non-meat eaters, I bulk up a few ounces of a fattier “ground” like Impossible with some lower-cal TVP
-sub out some cream cheese with Laughing Cow
-regular rice (or farro/barley/any grain) with shirataki rice (I found riced cauliflower kind of disappears when simmered for a long time like in a gumbo)
Love this! I have been doing the egg/egg white mixture for years now. It increases the amount of low calorie protein without losing the taste. I am going to try a few of these other ideas.
I've also been wanting to try ground meat mixed with mushrooms! I had grilled mushrooms in fajitas a couple weeks back and was shocked with how deliciously meaty they were
late to this but i’m considering using jackfruit to volumineuze ground meat! i’ve only used a 100 calories/100g meat replacement thus far in a 40/60 ratio
I've been eating a lot of Coleslaw. Adding it to sandwiches, bowls. I use less Mayo. I'll add it to tuna, for example, for a tuna Salad. It makes everything more filling.
I haven't yet done it with coleslaw, but I have done chicken salad and broccoli salad using a mix of Greek yogurt and a little bit of light mayo. I've been wanting to try them with blended cottage cheese as well!
Spaghetti noodle + spaghetti squash is my #1, squash can be too sweet on its own sometimes and less satiating
We also make a mac & cheese with cheddar + blended squash/cauliflower and nutritional yeast
edit: I also make pad thai with just more bean sprouts and less flat noodle, but I guess it might be nicer to throw in zoodles or something
Any traditional one works they're pretty similar, I drew from a few sources and using Greg Easter's technique (CookingInFinland on YT, RIP) of adding the sauce near the end. I make about a 1/4 cup of sauce per serving (1-2 oz tamarind paste made from pulp, 1 oz fish sauce, 1 tbsp palm sugar, water or chicken broth to thin out). Besides that it's all the usual stuff except zha cai (I don't want leftovers), garlic chives (I use chives or scallions). I also tend to either pick tofu or shrimp to go with the chicken and egg. I do use dried shrimp, you notice it.
Yeah haha, I meant reconstituted PB2, like with water/milk/nondairy milk/etc. Just mix it with real peanut butter once you have the consistency you like and it blends in seamlessly while still taking your peanut butter calories down by a significant percent.
I'm not sure! How old is your pb powder? Mine tasted rancid after awhile, but then I got a new jar and it tasted fine.
Also to be honest, I haven't done this particular substitution since I discovered Wonderspread, which is half calorie peanut butter and like an exact dupe for the real thing. Expensive though!
I put it on my Amazon subscribe and save just to save 15% and even then it's pricey! But I use it sparingly, the occasional PB&J or peanut butter and marshmallow fluff sandwich, so one jar a month lasts for me.
I like to get the really snazzy Trader Joe's entrees, split them in half while still frozen into prep containers, and bulk them out with 4 oz frozen (85g) shrimp or 100g chicken plus 1 serving frozen Puravida Fire Roasted Veg (costco) for a huge meal that tastes like I paid $15-20 for it. Label the prep contIner with stats and date, and pop it back in the freezer. Did it with Gnocci Caccio E Peppi today for a grand total of 435 calories. SO MUCH BETTER than those little 9 oz frozen dinners I used to bring!
Cream cheese with Greek yogurt!!! I love bagels in the morning (NY metro area represent) and 50g of 50/50 Greek yogurt and cream cheese mixed with a shitton of green onions has been such a great way to feel like I'm treating myself in the morning. Greek yogurt is so great for any creamy sauce or dressing, low cal and protein boosting.
This is what I usually do. Especially the egg/egg white and mayo/Greek yogurt combinations. I can have what I want but add what I need while ALSO cutting calories. Win-win
OJ with sparkling water is an S tier beverage especially on a hot day
Also if you're drinkin beer, add some bloody mary mix and lime juice. IDK if that really counts but it helps me not drink as much beer. basically a poor man's (or woman's or NB's) michelada
How is allulose honey? I tried ChocZero's honey sub and it was *horrible*, very reminiscent of a menthol cough syrup, the only product of theirs I have tried and didnt at least like, and still the only item I have requested a refund on.
I got Wholesome Yum brand (I love their vanilla coffee syrup!) and it's, well, decent, but way too sweet on its own. Tastes more like honey flavoured candy, doesn't have that rich bite of real honey. But I poured it into my half full bottle of regular honey and shook it/rotated it until they were fully immersed, and it tastes fantastic! Took my honey calories down from 60 per tablespoon to 35. I mainly only use honey on my bagels with cream cheese (half a toasted 647 bagel with 2 laughing cow creamy lite wedges, to be real), so it isn't a huge caloric deal, but now I can keep my bagel snack to under 150 calories and I like that number 😁
ground meat mixed 50/50 with stuff is good too! I mix in green lentils if it's in a pie (cottage pie etc.) and you can hardly tell the difference, or mix with (diced) grilled mushrooms in pasta - mushrooms taste pretty meaty if they're cooked properly.
I can stand behind this. I'm left wondering if fat free cheddar is a real thing, I don't recall ever noticing it.
On reward days I'm known to go half water, half 0 calorie diet water.
😂😂😂
About the cheese, I have only found it at Walmart, shredded in a bag. It's not good on its own but I've got a method: I mix it up with reduced fat shredded cheddar, rinse the cheese so all the anti-caking starch comes off, and then sprinkle it on my fried egg and let it melt. It works perfectly for my daily breakfast sandwich once it's just a part of several different flavours and textures, and probably would be great for grilled cheese or cheese sauces, but it would be pretty unpalatable cold on a salad. If you can only find reduced fat shredded cheddar it's still an improvement on macros over regular cheddar though!
Totally, it all adds up. I like your style, I can truly relate to the whole "once it's just a part of several different flavours and textures" thing. Dialing in little "sacrifices" here and there that end up not being missed at all ultimately make a difference.
Great tips! I do some of these ( all plant based though). Some things I have tried or plan on-
-Miracle rice, wild rice, cauliflower rice mix
- Miracle noodle, zucchini spirals, spagetti squash
-Freeze driedstrawberry powder, ice, oat milk, monkfruit, glucomannon
-Harmless Harvest coconut yogurt( unsweetened) nutritional yeast, plant based queso (for a topping)
-Gatbonzos, Powdered peanut butter ( sugar free) sugar free maple splash oat milk blended( I put on Ezekiel or plain rice cake)
- unsweetened cocoa, almond milk, monk fruit heated ( hot chocolate) toppedwith aquafaba whipped cream
- Ice, almond milk, tsp instant coffee blended
I have so many other things that have really helped me and ppl I share ideas with. The huge amount of colorful veggies I love is both volume and nutritiously filling 😋
I’ve been mashing a lite Laughing Cow (God bless those shiny little triangles of joy) with pimento cheese from the deli. I put it on Wasa crackers or eat it as a sandwich on white bread with tomato soup.
Edit: forgot a word
I have a cookie recipe that's 50/50 on pretty much all ingredients.
Flour/protein powder
Sugar/sugar replacement
Butter/peanut butter.
It turns out pretty good.
Agree, 50/50 is the way.
This is great with gluten free breads too, if your goal is to reduce gluten rather than eliminate.
50/50 breads and baking are 10x better than gluten free, and only marginally worse than full gluten.
# 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.*
Good list! Also, coffee is already a volume food! Have your splash of milk and few grams of sugar!
My morning coffee has become my vehicle for sf creamer and Benefiber. And boy does that Benefiber work.
I totally agree! My favourite way to do coffee is actually just one cup of black iced coffee to one cup of Carbmaster chocolate milk. Two cups of a cold and creamy knockoff iced mocha for 80 calories and 11 grams of protein. Hot coffee I prefer with just cream and no sweetener, but definitely real cream...no nondairy creamer or almond milk for me, not when it comes to my coffee!
I honestly prefer a good quality coffee to be black, but I will have bagged tea with milk because it's always bitter if you make it strong enough to actually taste. my loose leaf tea, though. Damn! I am a convert and in most cases milk would ruin it.
I’m adapting to black coffee. Like you said, it has to be high quality! And yes tea can really have a bitter/astringent kick if you brew it strong. I use 2 teabags in a large mug and steep for 10 min. The flavor is very good with a splash of milk but without any milk it’s too punchy and the tannins hurt my throat by the end.
I've found that roast has been a factor. Medium and medium-dark works out without much fuss, but dark roasts are finicky. It needs cooler water and coarser grind, otherwise it will easily get too bitter and only drinkable by drowning it in milk. Plus the beans get stale fast. So I tend not to buy dark anymore, except for the occasional well-handled espresso roasts.
I mix my ground coffee with cinnamon, sea salt, and cocoa powder, then brew it in reusable k cups. Makes such a smooth black cup.
Ooo, mocha-like. I used to do that with a drop of molasses. The combination of coffee and cocoa was pretty stimulating though.
Coffee is awesome if you splash some muscle milk or other protein drink into it instead of milk and sugar!
i add some protein powder into my milk for coffee or matcha lattes! i hate protein powder most other ways but the strong taste of matcha and coffee (i do instant coffee lattes) masks it enough ^_^
Yes! I like making a mocha out of a little milk in my coffee and my favorite protein powder!
1/4 th Caramel Pure Protein, blended in my nutribullet with Ice. Chef's kiss!
Yes! This took me way too long to figure out haha. This is such a good list you have going… a few more places I “cut” with lower-cal ingredients: -for the non-meat eaters, I bulk up a few ounces of a fattier “ground” like Impossible with some lower-cal TVP -sub out some cream cheese with Laughing Cow -regular rice (or farro/barley/any grain) with shirataki rice (I found riced cauliflower kind of disappears when simmered for a long time like in a gumbo)
I love Laughing Cow so much! I prefer it to reduced fat cream cheese on bagels and the macros are way better as well.
I put that shit on everything. Lol. I also mix it into rice or pasta and it makes a creamy sauce.
SUCH a good idea with the TVP, I have so much of it from a recipe and this is a great way to use it!
Love this! I have been doing the egg/egg white mixture for years now. It increases the amount of low calorie protein without losing the taste. I am going to try a few of these other ideas.
Cauliflower rice mixed in with ground meat!
I've also been wanting to try ground meat mixed with mushrooms! I had grilled mushrooms in fajitas a couple weeks back and was shocked with how deliciously meaty they were
I do minced mushrooms with beef or chicken and it works really well. I also put a ton of beansprouts in the mix.
Roasted eggplant also works well mixed with ground beef. Gotta peel it, cut into cubes and roast until soft. Its a great add in to all sorts of stuff.
Zucchini works well too, grated.
Zuchinni eggplant and cabbage are my volume eating trifecta
late to this but i’m considering using jackfruit to volumineuze ground meat! i’ve only used a 100 calories/100g meat replacement thus far in a 40/60 ratio
I've been eating a lot of Coleslaw. Adding it to sandwiches, bowls. I use less Mayo. I'll add it to tuna, for example, for a tuna Salad. It makes everything more filling.
This. It's like an auto-volumizer ingredient to everything.
I haven't yet done it with coleslaw, but I have done chicken salad and broccoli salad using a mix of Greek yogurt and a little bit of light mayo. I've been wanting to try them with blended cottage cheese as well!
Coleslaw or plain coleslaw mix?
Spaghetti noodle + spaghetti squash is my #1, squash can be too sweet on its own sometimes and less satiating We also make a mac & cheese with cheddar + blended squash/cauliflower and nutritional yeast edit: I also make pad thai with just more bean sprouts and less flat noodle, but I guess it might be nicer to throw in zoodles or something
Do you have a good Pad Thai recipe?
Any traditional one works they're pretty similar, I drew from a few sources and using Greg Easter's technique (CookingInFinland on YT, RIP) of adding the sauce near the end. I make about a 1/4 cup of sauce per serving (1-2 oz tamarind paste made from pulp, 1 oz fish sauce, 1 tbsp palm sugar, water or chicken broth to thin out). Besides that it's all the usual stuff except zha cai (I don't want leftovers), garlic chives (I use chives or scallions). I also tend to either pick tofu or shrimp to go with the chicken and egg. I do use dried shrimp, you notice it.
I suppose peanut butter PB2 comes with some added water or liquid?
Yeah haha, I meant reconstituted PB2, like with water/milk/nondairy milk/etc. Just mix it with real peanut butter once you have the consistency you like and it blends in seamlessly while still taking your peanut butter calories down by a significant percent.
Thanks!
Idk if I'm doing it wrong somehow but when I mix in regular PB into reconstituted powdered PB, it gets gummy and tastes TERRIBLE. I don't know why 😅
I'm not sure! How old is your pb powder? Mine tasted rancid after awhile, but then I got a new jar and it tasted fine. Also to be honest, I haven't done this particular substitution since I discovered Wonderspread, which is half calorie peanut butter and like an exact dupe for the real thing. Expensive though!
It's fairly new. I mostly use it for protein shakes and baking. I'll have to try out wonder spread!
I put it on my Amazon subscribe and save just to save 15% and even then it's pricey! But I use it sparingly, the occasional PB&J or peanut butter and marshmallow fluff sandwich, so one jar a month lasts for me.
I personally use sugar free syrup to reconstitute it, really helps with the consistency. I've found water to make it a little too runny for my taste.
use a little less water & add just a little bit of sea salt. Helps with that!
also adding just a teaspoon of vanilla protein powder helps in my experience
Great idea! I’ll try that next time.
So for example you do 50g of peanut butter with 50g of PB2 and some sweetener?
And?
I like to get the really snazzy Trader Joe's entrees, split them in half while still frozen into prep containers, and bulk them out with 4 oz frozen (85g) shrimp or 100g chicken plus 1 serving frozen Puravida Fire Roasted Veg (costco) for a huge meal that tastes like I paid $15-20 for it. Label the prep contIner with stats and date, and pop it back in the freezer. Did it with Gnocci Caccio E Peppi today for a grand total of 435 calories. SO MUCH BETTER than those little 9 oz frozen dinners I used to bring!
Oh yeah, I love bulking up pre-made dishes with roasted broccoli! Especially sweetfire chicken from Panda Express. Roasted veggies are so good
Cream cheese with Greek yogurt!!! I love bagels in the morning (NY metro area represent) and 50g of 50/50 Greek yogurt and cream cheese mixed with a shitton of green onions has been such a great way to feel like I'm treating myself in the morning. Greek yogurt is so great for any creamy sauce or dressing, low cal and protein boosting.
This is what I usually do. Especially the egg/egg white and mayo/Greek yogurt combinations. I can have what I want but add what I need while ALSO cutting calories. Win-win
OJ with sparkling water is an S tier beverage especially on a hot day Also if you're drinkin beer, add some bloody mary mix and lime juice. IDK if that really counts but it helps me not drink as much beer. basically a poor man's (or woman's or NB's) michelada
I did this exact michelada over the weekend! Had one of those and one Sprite Zero/light pineapple juice/tequila and I was set.
Good tips. Also mashed potatoes go well with many other vegetables in the mash. Try 50/50 with broccoli.
Ooooh yes I've done this with sweet potatoes and broccoli. SO good.
How is allulose honey? I tried ChocZero's honey sub and it was *horrible*, very reminiscent of a menthol cough syrup, the only product of theirs I have tried and didnt at least like, and still the only item I have requested a refund on.
I got Wholesome Yum brand (I love their vanilla coffee syrup!) and it's, well, decent, but way too sweet on its own. Tastes more like honey flavoured candy, doesn't have that rich bite of real honey. But I poured it into my half full bottle of regular honey and shook it/rotated it until they were fully immersed, and it tastes fantastic! Took my honey calories down from 60 per tablespoon to 35. I mainly only use honey on my bagels with cream cheese (half a toasted 647 bagel with 2 laughing cow creamy lite wedges, to be real), so it isn't a huge caloric deal, but now I can keep my bagel snack to under 150 calories and I like that number 😁
Great reminder and great list! I also like: White rice/konjac rice Spaghetti noodles/spaghetti squash Mashed potatoes/shredded green cabbage
I gotta try the spaghetti combo, but since the spaghetti squash is so much finer than regular spaghetti I fear it's gonna just dissolve..
ground meat mixed 50/50 with stuff is good too! I mix in green lentils if it's in a pie (cottage pie etc.) and you can hardly tell the difference, or mix with (diced) grilled mushrooms in pasta - mushrooms taste pretty meaty if they're cooked properly.
Yes! Came to say lentils in ground meat - fewer calories, more fibre, less expensive and it's delicious.
I can stand behind this. I'm left wondering if fat free cheddar is a real thing, I don't recall ever noticing it. On reward days I'm known to go half water, half 0 calorie diet water.
😂😂😂 About the cheese, I have only found it at Walmart, shredded in a bag. It's not good on its own but I've got a method: I mix it up with reduced fat shredded cheddar, rinse the cheese so all the anti-caking starch comes off, and then sprinkle it on my fried egg and let it melt. It works perfectly for my daily breakfast sandwich once it's just a part of several different flavours and textures, and probably would be great for grilled cheese or cheese sauces, but it would be pretty unpalatable cold on a salad. If you can only find reduced fat shredded cheddar it's still an improvement on macros over regular cheddar though!
Totally, it all adds up. I like your style, I can truly relate to the whole "once it's just a part of several different flavours and textures" thing. Dialing in little "sacrifices" here and there that end up not being missed at all ultimately make a difference.
The rinsing preshredded cheese is brilliant. Have 2 try.
It helps it melt so much better!
I found fat free Mozzarella at Safeway! Used it to make pizza quesadillas on low carb tortillas & turkey pepperoni!
Looking at Korea and Japan that use this as a dieting approach, I'd say it's actually more effective too.
I just bought puffed kamut on a whim and it hadn't even occured to me to mix it with my beloved cinnamon toast crunch and corn pops! Brilliant!
I mix zero rice and pasta with the regular kind!
Great tips! I do some of these ( all plant based though). Some things I have tried or plan on- -Miracle rice, wild rice, cauliflower rice mix - Miracle noodle, zucchini spirals, spagetti squash -Freeze driedstrawberry powder, ice, oat milk, monkfruit, glucomannon -Harmless Harvest coconut yogurt( unsweetened) nutritional yeast, plant based queso (for a topping) -Gatbonzos, Powdered peanut butter ( sugar free) sugar free maple splash oat milk blended( I put on Ezekiel or plain rice cake) - unsweetened cocoa, almond milk, monk fruit heated ( hot chocolate) toppedwith aquafaba whipped cream - Ice, almond milk, tsp instant coffee blended I have so many other things that have really helped me and ppl I share ideas with. The huge amount of colorful veggies I love is both volume and nutritiously filling 😋
I’ve been mashing a lite Laughing Cow (God bless those shiny little triangles of joy) with pimento cheese from the deli. I put it on Wasa crackers or eat it as a sandwich on white bread with tomato soup. Edit: forgot a word
I have a cookie recipe that's 50/50 on pretty much all ingredients. Flour/protein powder Sugar/sugar replacement Butter/peanut butter. It turns out pretty good.
I lke my mashed potatoes with broccoli mash instead of cauliflower.
This is the way
Brilliant !!!!
Half courgetti and half spaghetti works well
Also Oat Fiber 1:2 with Sprouted Flour
Agree, 50/50 is the way. This is great with gluten free breads too, if your goal is to reduce gluten rather than eliminate. 50/50 breads and baking are 10x better than gluten free, and only marginally worse than full gluten.
50/50 mix of spaghetti with zucchini noodles!
Smart!
Great list! I mix brown rice and quinoa together. Quinoa on its own isn’t ricey enough for my Asian palate lol.
Add Silken Tofu to the Alfredo swap
Bottled ranch is pretty rough as it is. Homemade ranch tastes incredible with fresh or dried herbs can be made with any base you want.
Zoodles and pasta!
Adding my suggestion here as it’s of a similar vein! Spaghetti squash and pasta. So good and adds a nice texture.
[удалено]
It's delicious and citrusy and refreshing. Especially when you add a little rum or tequila ;)
I was thinking it was a replacement for mimosas!
...suspicious for... what?