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    Home » Recipes » Low-Calorie Recipes

    High Volume Low Calorie Meals (High Volume Eating Salad Recipes)

    By: Summer Yule · This post may contain affiliate links. · 1 Comment

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    ↓ RECIPE ↓ VIDEO
    high volume low calorie meal

    Try this chicken salad with lemon ginger dressing when you want a low-carb and low-calorie lunch option. With only 371 calories and 25 grams of net carbs per serving, this high-volume entrée may help you with your weight loss goals. High volume salad recipes will increase your vegetable intake with easy, healthy meal prep. You’ll have your weekday lunches ready to go!

    high volume low calorie meal

    National Chicken Month is September, but we can celebrate anytime! Today’s post will honor this niacin-rich food that is packed with high-quality protein with an easy salad prep recipe. If you purchase grilled chicken or use chopped rotisserie chicken breast, you won’t even have to do any cooking.

    It is not necessary to eat salads if you really dislike them; there are so many other ways that you can get your vegetables. However, salads are one of my favorite lunch options. They offer so many benefits:

    • Much higher volume for (typically) lower calories than a sandwich
    • No need to reheat, as you would for homemade soup
    • Easy way to get a daily serving of leafy greens, along with an assortment of other vegetables
    • Simple to make ahead so that lunches will be ready for the week

    If you are preparing this recipe ahead of time, remember to keep the dressing separate. Having leak-proof dressing cups on hand helps to make your salads more easily portable. Keeping your salad fixings as dry as possible is key to preventing the dreaded soggy salad.

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    Get new recipe ideas biweekly, our 5-Day Air Fryer Quick Start Guide, and more totally FREE exclusive goodies!

    high volume meal prep
    Jump to:
    • 🥗 What are high volume low calorie foods?
    • 🥘 Best High Volume Low Calorie Meals
    • 🥣 High Volume Low Calorie Lunch Ideas
    • 🥞 High Volume Low Calorie Breakfast Ideas
    • 🍔 High Volume Low Calorie Dinner Ideas
    • 🍨 High Volume Low Calorie Snack Ideas
    • 🔪 How to Make Volume Eating Salads
    • 🌡️ How to Store Volume Eating Salad
    • 💭 Expert Tips from a Dietitian
    • FAQs
    • 👩🏻‍🍳 High Volume Low Calorie Recipes
    • The Disclaimer…
    • 📖 Recipe
    • High Volume Low Calorie Meals (High Volume Eating Salad Recipes)
    • 💬 Comments

    🥗 What are high volume low calorie foods?

    What are foods that are high in volume but low in calories? Fruits and non-starchy vegetables are some of the best choices to provide bulk volume from fiber and water. You can use these foods to make low calorie high volume meals.

    Lean proteins and nonfat dairy foods are some other great options for low calorie high volume foods. Here are some of the volume eating foods we’re using to make the high volume salads recipe below:

    Food Amount Calories
    Lettuce 2 cups 19
    Cabbage 1 cup (shredded) 17
    Cucumber 1 medium 32
    Red bell pepper 1 cup (chopped) 39
    Skinless chicken breast 3 ounces (cooked) 128
    Scallions 1 medium 5
    high volume low calorie foods

    And here are some other low calorie volume eating foods you can add to weight loss meals:

    FoodAmountCalories
    Spaghetti squash 1 cup 42
    Zucchini 1 cup 25
    Nonfat cottage cheese 1 cup 151
    Nonfat plain Greek yogurt 1 cup 145
    Canned tuna ½ cup (drained light tuna packed in water) 89
    Shrimp 1 cup 144
    Watermelon 1 cup 30
    Grapes 1 cup 104
    Air popped popcorn 3 cups 93
    Cauliflower rice 1 cup 33

    So, what sorts of foods are not low cal high volume? These would be our high fat foods, such as cream, peanut butter, nuts and seeds, full fat ice cream, avocado, and olive oil. I recommend limiting the use of these foods when making high volume low calorie meals.

    Looking for an accurate calorie calculator? My Fitness Pal and Cronometer are two free tools to calculate calories. Compare multiple sources of information to help increase accuracy, as no tool is perfect.

    🥘 Best High Volume Low Calorie Meals

    Need ideas for meals that fill you up with low calories? Luckily, I’ve got lots of volume eating meal ideas for you here. I’ve divided these meals into breakfast, lunch, dinner, and snacks to make things easy for you.

    🥣 High Volume Low Calorie Lunch Ideas

    I prefer portable meals like salad, lettuce wraps, and soup for volume eating lunches. Here are some low calorie high volume lunch ideas from the site:

    vegan spinach salad
    1. Vegan Spinach Salad Recipe with Balsamic Salad Dressing
    Make the best vegan spinach salad! If you’ve been wondering how to make spinach taste good, this spinach salad vegan recipe is the answer.
    Check it out here
    best cobb salad meal prep
    2. Meal Prep Salads for Weight Loss (Healthy Cobb Salad Recipe)
    This may sound strange, but this Cobb salad (w/bacon & egg) is more satisfying than a plate of bacon and eggs! Low-carb & under 500 calories!
    Check it out here
    summer strawberry salad
    3. Summer Berry Salad (Gluten Free, Low Carb, Keto)
    Learn how to make summer berry salad! This delicious mixed berry salad makes a fabulous summer meal that is keto, low carb, and gluten free.
    Check it out here
    bell peppers for weight loss
    4. Bell Peppers for Weight Loss (Low Calorie Bell Pepper Recipe)
    Are bell peppers (AKA capsicum) good for weight loss? Learn how to eat bell pepper for weight loss with this low calorie bell pepper recipe.
    Check it out here
    cabbage soup diet
    5. Cabbage Soup Diet Recipe with Protein Added
    You’ll love this cabbage soup diet recipe with protein added from lean beef and bone broth. Delicious, under 500 calories, and SO FILLING!
    Check it out here
    keto greek salad
    6. Keto Greek Salad with Dressing
    Learn how to make keto Greek salad with chicken or turkey and a delicious keto Greek salad dressing. Under 500 calories, only 16g net carbs!
    Check it out here
    Bowl of Salmon Salad with Sesame-Orange Dressing
    7. Canned Salmon Salad No Mayo (Keto, Low Carb, Paleo)
    Try my no mayo keto salmon salad for a healthy lunch with 331 calories, 11.2 grams net carbs! It's Paleo, Whole30, low carb, and gluten free!
    Check it out here
    Glass container of sardine salad with collard green leaves in the background
    8. Sardine Salad Sandwich Wrap (Keto, Low Carb)
    Learn how to make sardine salad wraps (AKA pilchard wraps)! My low carb and keto sardine sandwiches are rich in healthy omega 3 fatty acids!
    Check it out here
    fat flush soup
    9. Fat Flush Soup Recipe
    Does fat flush soup really work? Get the details on high protein soup recipes for weight loss, along with my fat flushing soup recipe!
    Check it out here
    chick fil a kale crunch salad
    10. Chick Fil A Kale Crunch Salad Copycat Recipe
    Try this copycat Chick Fil A Kale Crunch Salad for a healthy lunch meal prep! Kale, cabbage, and almonds were drizzled with cider vinaigrette.
    Check it out here
    lettuce cups with turkey salad
    11. Turkey Salad Without Mayo | High Protein Curry Yogurt Sauce
    Can you make turkey salad without mayonnaise? Yes! This turkey salad no mayo recipe uses high protein curry yogurt sauce in place of mayo.
    Check it out here
    how to smoke tofu in smoker
    12. How to Smoke Tofu in a Smoker (Smoked Tofu)
    Learn how to smoke tofu! Whether you’re vegan, vegetarian, or just like plant foods, you need this citrus-marinated smoked tofu in your life!
    Check it out here
    healthy shrimp recipes for weight loss
    13. Meal Prep Ideas for Weight Loss (Healthy Shrimp Recipe)
    Get 35 meal prep ideas for weight loss, including this healthy shrimp recipe for weight loss. You'll love these low calorie meals!
    Check it out here

    🥞 High Volume Low Calorie Breakfast Ideas

    Oatmeal, yogurt, eggs, and smoothies are some of your many options for volume eating breakfasts. Here are some filling low calorie breakfast ideas to get you started:

    ninja foodi frittata
    14. Ninja Foodi Frittata Recipe (Crustless Quiche)
    Learn to make Ninja Foodi frittata! This Ninja Foodi crustless quiche recipe bakes in only 10 minutes. Gluten free, perfect for cheese lovers!
    Check it out here
    instant pot almond milk yogurt
    15. Instant Pot Almond Milk Yogurt Recipe
    This vegan Instant Pot almond milk yogurt recipe is easy to make and comes out thick and creamy without thickeners!
    Check it out here
    egg white oatmeal
    16. Baked Oats with Egg White (Proats Recipe: Egg White Oatmeal)
    Have you heard of proats, or protein oatmeal? These baked oats with egg white and milk powder can give your protein intake a boost!
    Check it out here
    air fryer canadian bacon
    17. Air Fryer Canadian Bacon (Back Bacon or Peameal Bacon in Air Fryer)
    Can you air fry Canadian bacon (AKA peameal bacon or back bacon)? Yes! Learn to cook Canadian bacon in the air fryer with this easy recipe.
    Check it out here
    air fryer egg cups
    18. Air Fryer Egg Cups Recipe
    Learn how to make egg cups in air fryer! Air fryer egg cups are a protein-packed low carb, gluten free, and keto breakfast option.
    Check it out here
    oat yogurt
    19. Oat Milk Yogurt Recipe (How to Make Oat Yogurt)
    Learn how to make oat yogurt! You can make this oat milk yogurt recipe without a special yogurt maker and without powder yogurt starter.
    Check it out here
    low sodium cottage cheese
    20. How to Make Cottage Cheese (Low Sodium, Low Salt Recipe)
    Learn how to make cottage cheese, including how to make low fat cottage cheese and low sodium cottage cheese. It's easier than you'd think!
    Check it out here
    overnight oats for weight loss
    21. Healthy Overnight Oats Recipe for Weight Loss (Low Calorie!)
    Learn to make my healthy overnight oats recipe for weight loss; it’s filling and only about 300 calories!
    Check it out here
    apple strawberry smoothie
    22. Apple Strawberry Smoothie (for Weight Loss)
    All you need are five simple ingredients and five minutes to make this apple strawberry smoothie with no added sugar! Fruity and refreshing!
    Check it out here
    turkey bacon in air fryer
    23. Air Fryer Turkey Bacon
    Air fryer turkey bacon only takes about 10 minutes and makes a protein-packed breakfast side dish with zero net carbs! Perfect for keto!
    Check it out here
    keto mini quiche
    24. Crustless Keto Mini Quiche | Low Carb Keto Frittata
    When you make crustless keto mini quiche in single-serve mini pie tins, you get to eat the whole thing! This low carb frittata recipe is packed with flavorful sausage, mozzarella, pesto, and sun-dried tomatoes. Only 4.7 grams of net carbs per serving!
    Check it out here
    baked oatmeal no sugar
    25. No Sugar Baked Oatmeal | Low Calorie Baked Oatmeal Recipe
    How do you make low calorie baked oatmeal? Try my no sugar baked oatmeal recipe! Only 374 calories per serving, and no sugar added!
    Check it out here
    lavender overnight oats
    26. Overnight Oats with Protein Powder Recipe (25 grams protein!)
    This overnight oats with protein powder recipe is an easy and healthy way to make a high protein breakfast.
    Check it out here
    keto crustless quiche recipe
    27. Keto Crustless Quiche | High Protein Frittata Recipe
    Is crustless quiche keto-friendly? This low-calorie, high-protein frittata definitely is! This low-carb recipe makes a tasty and healthy breakfast.
    Check it out here
    Overnight oats with applesauce and apple
    28. Applesauce Overnight Oats | High Protein, No Sugar Added!
    How do you make overnight oats? It's EASY with this applesauce overnight oats recipe! Try this protein-packed fruit and yogurt parfait!
    Check it out here
    oatmeal with meat recipe
    29. Baked Protein Oatmeal with Meat (Savory Oatmeal Bake Recipe)
    With this baked protein oatmeal, we’re going to “beef” up the nutrition of your morning oats. You KNOW you are curious about this recipe. Why not try it?
    Check it out here
    peach pineapple smoothies
    30. Peach Pineapple Smoothie (Low-Calorie, No Added Sugar!)
    This low-calorie peach pineapple smoothie is whipped up to be SO CREAMY that you’ll want to eat it with a spoon! Only 81 calories and no added sugar!
    Check it out here

    🍔 High Volume Low Calorie Dinner Ideas

    The ideas for low calorie high volume dinners are endless. Try bunless burgers, salmon, or my popular zucchini lasagna. Here are lots of recipes for volume eating dinners:

    healthy burger and fries
    31. How to Make a Healthy Burger and Fries Recipe
    Want to know how to make a healthy burger and fries? It's easy! You can customize the hamburgers in ways you can’t when you order fast food.
    Check it out here
    air fryer flank steak
    32. Air Fryer Flank Steak (Time and Temp)
    Can flank steak be cooked in an air fryer? You bet! Learn how to air fry flank steak with this easy air fryer flank steak recipe.
    Check it out here
    air fryer ground chicken
    33. Ground Chicken Air Fryer Recipe
    Cook ground chicken in an air fryer! Everyone loves this healthy air fryer ground chicken that’s low carb, keto, Paleo, and gluten free.
    Check it out here
    pantry-staple-meal-sardine-bake
    34. Baked Canned Sardines (Roasted Canned Sardine Bake Recipe)
    Try my delicious baked canned sardines recipe! This roasted canned sardine bake uses ingredients you probably already have in the pantry.
    Check it out here
    stir fry air fryer
    35. Air Fryer Stir Fry Recipe
    Learn how to make air fryer stir fry! This stir fry in air fryer recipe is the easiest way to make stir fry ever. 3 ingredients, 20 minutes!
    Check it out here
    keto calamari
    36. Air Fryer Calamari No Batter (Keto)
    Learn how to make keto calamari! This air fryer calamari no batter recipe uses coconut flour to keep things low carb. Only 5g net carbs!
    Check it out here
    deconstructed sushi keto
    37. Smoked Salmon Sushi Bowl Recipe
    Get the flavors of your favorite sushi roll with my EASY salmon sushi bowl. It's keto, low carb, low calorie, gluten free, and Paleo!
    Check it out here
    air fryer tempeh
    38. Marinated Tempeh (Air Fryer)
    Learn how to marinate tempeh, tempeh air fryer time, air fryer temperature, and more with this vegan recipe.
    Check it out here
    instant pot italian sausage soup
    39. Instant Pot Italian Sausage Soup
    Learn to make Instant Pot Italian Sausage Soup! This easy one-pot recipe for Instant Pot Sausage Soup has no potatoes and no cream.
    Check it out here
    instant pot stir fry
    40. Instant Pot Stir Fry Recipe (Chicken, Beef, or Pork!)
    Learn to make Instant Pot Stir Fry! This is an Instant Pot Chicken Stir Fry Recipe, but you can also use beef, pork, shrimp, or even tofu!
    Check it out here
    air fryer frozen cod
    41. Frozen Cod in Air Fryer
    Can you cook frozen cod in air fryer? Yes! You don’t need to defrost frozen cod when you make this air fryer cod fish (no breading).
    Check it out here
    air fryer tofu crispy
    42. Crispy Tofu (Air Fryer Recipe)
    What’s the best way to prepare firm tofu so it’s crispy and doesn’t stick to the pan? Try this crispy tofu air fryer recipe! Vegan and keto!
    Check it out here
    air fryer marinated chicken
    43. Marinated Chicken in Air Fryer
    Can you cook marinated chicken in air fryer? Yes! Making air fryer marinated chicken breasts (no breading) is easy. Gluten-free keto recipe!
    Check it out here
    air fryer taco meat
    44. Air Fryer Taco Meat (Air Fryer Ground Beef)
    Can you air fry taco meat? Yes! This air fryer ground beef recipe cooks in only 5 minutes and makes the best air fryer taco meat bowls!
    Check it out here
    air fryer turkey meatballs
    45. Air Fryer Turkey Meatballs
    This air fryer turkey meatball recipe is low carb, keto, gluten free, and under 500 calories! Stovetop and air frying directions included!
    Check it out here
    how to air fry bbq chicken
    46. Air Fryer BBQ Chicken Breast
    Can you make barbecue chicken breasts in an air fryer? You betcha! You’ll love my air fryer BBQ chicken breast recipe because it is a super simple weeknight dinner entrée. 
    Check it out here
    chicken schnitzel butter noodles
    47. Air Fryer Chicken Schnitzel
    Can you air fry chicken schnitzel? Yes! This air fryer chicken schnitzel recipe uses pork panko to make it keto, low carb, and gluten free!
    Check it out here
    keto unstuffed cabbage rolls
    48. Low Carb Keto Unstuffed Cabbage Rolls
    How do you make unrolled cabbage rolls? It’s easy! Try my low carb and keto unstuffed cabbage rolls recipe for an easy weeknight meal. 
    Check it out here
    egg kheema
    49. Egg Kheema (Vegetarian Egg Curry Recipe)
    You'll LOVE this unusual and flavorful Indian egg kheema (egg curry). It's a great way to use leftover hard boiled eggs and low-cost to make.
    Check it out here
    air fryer rotisserie chicken
    50. Air Fryer Rotisserie Chicken
    Can you air fry rotisserie chicken? Yes! If you have an air fryer with a spit, you can make your own air fryer rotisserie chicken at home.
    Check it out here
    codfish cooked in parchment paper
    51. Cod En Papillote Recipe (Cod Cooked in Parchment with Vegetables)
    What is cod en papillote? This cooking method is the secret of cooking fish so it is moist, tender, and tasty instead of dry. Try it out!
    Check it out here
    cod in banana leaves
    52. Steamed Fish in Banana Leaf (Banana Leaves Recipe)
    Have you tried steamed fish in banana leaf yet? Learn how to steam cod fish, equipment you'll need, and where to find banana leaves!
    Check it out here
    low calorie lasagna
    53. Low Calorie Lasagna Recipe for Weight Loss (Keto, Low Carb)
    Is lasagna low calorie? This low calorie lasagna is! We're layering zucchini "noodles" with homemade meat sauce and three types of cheese.
    Check it out here
    keto cincinnati chili
    54. Keto Cincinnati Chili (Low Carb Keto Skyline Chili Recipe)
    Is Skyline Chili keto? The original Cincinnati chili recipe is served over spaghetti, but this keto Cincinnati chili uses spaghetti squash.
    Check it out here

    🍨 High Volume Low Calorie Snack Ideas

    The volume eating snack ideas below include high protein appetizers, ice pops with whole blended fruit, and other fruit and veggie-packed treats. Aside from being delicious, these easy snacks are (mostly) under 100 calories:

    salsa for weight loss
    55. Low Calorie Salsa for Weight Loss (Easy Recipe!)
    This recipe for low calorie salsa for weight loss is delicious over lean proteins for a variety of healthy meals.
    Check it out here
    sugar free banana pops
    56. Sugar Free Banana Popsicles
    Learn how to make sugar free banana popsicles! This added sugar free banana popsicle recipe has only 4 ingredients and is vegan and gluten free.
    Check it out here
    cloud bread with greek yogurt
    57. Cloud Bread with Greek Yogurt – Keto-Friendly Recipe!
    This cloud bread with Greek yogurt packs in a little extra protein and is a low-carb, low-calorie, keto-friendly option.



    Check it out here
    fridge pickles
    58. No Cook Refrigerator Pickles (No Added Sugar!)
    Try my no-cook refrigerator pickles if you want a quick pickle recipe! Just put your spices, onions, and cucumbers in a jar, add the brine, and refrigerate. Easy!
    Check it out here
    keto lemonade recipe
    59. Keto Lemonade (Sugar-Free, Low Carb Recipe)
    Is lemonade keto? This lemonade recipe is! My sugar-free, low-carb lemonade is perfect if you have a weight loss goal. Only 1.6g net carbs!
    Check it out here
    strawberry banana nice cream
    60. Strawberry Banana Nice Cream (Vegan, Plant Based Ice Cream)
    Want to know how to make strawberry banana nice cream? It’s easy! With 5 simple ingredients, you can have healthy vegan soft serve ice cream!
    Check it out here
    frozen shrimp air fryer recipe
    61. Frozen Shrimp in Air Fryer
    Air fryer frozen shrimp is a high protein entrée that is low carb, keto, low calorie, dairy free, and gluten free.
    Check it out here
    air fryer stuffed mini peppers
    62. Air Fryer Stuffed Mini Peppers | Mini Pepper Nachos
    These air fryer stuffed mini peppers are like mini pepper nachos! You'll love these because a melty, gooey cheese blanket is involved! Oooooh
    Check it out here
    air fryer frozen meatballs
    63. Frozen Meatballs in Air Fryer
    Can you cook frozen meatballs in an air fryer? Yes, you can! Try my air fryer frozen meatballs recipe when you need a quick appetizer or entrée.
    Check it out here
    salsa substitute
    64. Best Salsa Substitutes (Plus Substitute for Salsa Recipe!)
    This salsa substitute with no tomatoes recipe uses fruits for a 1:1 salsa alternative.
    Check it out here
    air fryer jerky
    65. Air Fryer Jerky | Vegan Oyster Mushroom Jerky
    Can an air fryer make jerky? Yes, it can! Unlike classic beef jerky, this vegan oyster mushroom jerky works for most special diets.
    Check it out here
    matcha popsicles vegan ice lollies
    66. Matcha Popsicles Recipe | Zombie Vegan Ice Lollies
    Kids can't resist these zombie vegan ice lollies! These tasty matcha popsicles are packed with refreshing pineapple and coconut flavor!
    Check it out here
    ice pops that look like candy corn
    67. Papaya Popsicles Recipe with Melon and Pineapple
    Make papaya popsicles with melon and pineapple for an autumn treat that looks like candy corn, but without the added sugar!
    Check it out here
    Watermelon Ice Lollies with Mango and Pineapple
    68. Watermelon Ice Lollies with Mango and Pineapple
    Have you ever tried watermelon ice lollies with mango and pineapple? This easy homemade popsicle recipe has no added sugar!
    Check it out here
    healthy alternatives to ice cream
    69. Healthy Alternative to Ice Cream (Ice Cream Substitute Ideas!)
    Learn the best healthy alternatives to ice cream, including these easy coffee popsicles!
    Check it out here
    homemade popsicles square image
    70. Homemade Popsicles with Watermelon Lime and Mint (No Sugar Added!)
    Did you know that July is National Watermelon Month? Get your fix of this sweet and juicy fruit with my recipe for homemade popsicles!
    Check it out here
    peach pineapple salsa (2)
    71. Peach and Pineapple Salsa Recipe
    This peach and pineapple salsa is my family’s all-time favorite fruit salsa recipe. It's a tomato-free salsa alternative with a hint of heat.
    Check it out here

    Keep in mind that the above lists of ideas are not exhaustive. There are lots of other foods that could make this list such as kale chips, rice cakes, fresh berries, and more.

    🔪 How to Make Volume Eating Salads

    volume eating recipes

    Time to make the volume eating salads you see in the photos. Here are the basic steps (specific quantities of ingredients are in the recipe card at the bottom of the post):

    1. Place lemon zest, lemon juice, fresh ginger, oil, maple syrup, salt, and pepper in a one-cup canning jar. Put the lid on the jar and shake to combine the ingredients. Set dressing aside while you assemble the salads.
    1. Shred cabbage, chop cucumber and bell pepper, and slice the scallions. Chop the grilled chicken breast into bite-sized pieces.
    1. Distribute the salad greens and cabbage evenly between four salad containers or bowls.
    1. Top the greens with the cucumber, pepper, mandarin oranges, and chicken. Try to distribute these ingredients evenly between the four containers.
    1. Garnish the salads with sliced scallions and cashews. Add the dressing right before serving.
    high volume low calorie meals

    🌡️ How to Store Volume Eating Salad

    You can store your salads in the fridge for up to 3-4 days as a meal prep. Keep the salad dressing in separate dressing cups to help keep the lettuce from getting soggy. These salads do not freeze well.

    high volume salad meal prep

    💭 Expert Tips from a Dietitian

    This is a level 1 recipe (may help support fat loss). You need to maintain a calorie deficit relative to your needs to lose weight. High volume low calorie high protein meals give you more food for fewer calories. This may help you feel full while maintaining a caloric deficit if you are a volume eater.

    Volume eating recipes are generally low fat but high in fiber and fluid volume. Fluid volume from water is zero calories, while fat provides 9 calories per gram. Carbs and protein are far less calorie dense than fat, providing only 4 calories per gram.

    It’s easy to make volume eating salad that’s good for weight loss. Just keep it low fat and make it a high volume salad with lots of fruits and veggies. I also recommend adding an adequate amount of the most filling macronutrient, protein.

    If you have higher energy needs, add more cashews to your salads, and consider including a side of whole grain crackers. Including a carton of milk with your lunch is another way to increase calories and you’ll have an additional food group covered.

    As with all of the salad recipes, don’t be afraid to substitute ingredients to fit your taste preferences. Fresh snow peas are another veggie option that would work well here.

    FAQs

    What are some high volume low calorie foods that are vegan?

    Volume eating vegans should focus heavily on a plant based diet rich in fruits and veggies. They’ll also need to ensure they’re getting adequate protein. Some low calorie high volume vegan foods include spinach, lettuces, tofu, berries, cucumbers, celery, and air popped popcorn.

    Does high volume food burn more calories?

    The idea with volume eating is to signal the stretch receptors in your stomach that you’ve eaten enough food to be satisfied, but to do it at a relatively low calorie level. It’s not that the high volume, low calorie foods have special properties that burn more calories, but that you’re eating fewer calories overall throughout the day.

    Is volume eating good for weight loss?

    Volume eating can be beneficial for weight loss if the meals you’re eating help you maintain a calorie deficit. In general, big meals that help you lose weight are low fat, high fiber, high water, with adequate protein.

    What is the most low calorie meal?

    I don’t think it’s a good strategy to always try to eat the lowest calorie meals possible. The general guideline is that women should eat 1200-1500 calories per day, and men 1500-1800 calories per day for weight loss. If you eat three meals per day plus a snack or two, low calorie meals shouldn’t be under 300-500 calories.

    What food can you eat unlimited amounts of?

    If you like the concept of “free foods,” non-starchy veggies are great options. Though these foods do not have 0 calories, they’re extremely low calorie and great for volume eaters. Leafy green veggies and cruciferous vegetables (such as broccoli) are excellent options. Berries are another food I don’t generally limit (though they can be cost-prohibitive).

    high volume salad

    👩🏻‍🍳 High Volume Low Calorie Recipes

    What are some other recipes that are high volume and low calorie? Try these:

    • Vegan Chipotle Lime Mayo
    • Air Fryer Spaghetti Squash
    • Air Fryer Yellow Squash
    • Cabbage Steaks in the Air Fryer

    Join our community! Subscribe and be kept up-to-date on the latest and greatest recipes. You can also follow me on Pinterest, Twitter, Instagram, and YouTube!

    The Disclaimer…

    All recipes on this website may or may not be appropriate for you, depending on your medical needs and personal preferences. Consult with a registered dietitian or your physician if you need help determining the dietary pattern that may be best for you.

    The nutrition information is an estimate provided as a courtesy. It will differ depending on the specific brands and ingredients that you use. Calorie information on food labels may be wildly inaccurate, so please don't sweat the numbers too much.

    For more information on how the three recipe levels may help with a weight management goal, refer to my overnight oats no sugar post. Let's get cooking!

    📖 Recipe

    Like this recipe?Leave a rating by clicking the ⭐ below!
    high volume salad recipe

    High Volume Low Calorie Meals (High Volume Eating Salad Recipes)

    Summer Yule
    With only 371 calories and 25 grams of net carbs per serving, this high-volume salad meal prep may help you with your weight loss goals.
    5 from 4 votes
    Rate Recipe Print Recipe Pin Recipe
    Prep Time 20 mins
    Total Time 20 mins
    Course Lunch
    Cuisine American
    Servings 4 salads
    Calories 371 kcal

    Equipment

    Salad Containers
    Knife
    Half-Pint Jars

    Ingredients

    For the lemon-ginger dressing:

    • ½ teaspoon lemon zest
    • ½ cup lemon juice, fresh squeezed
    • 1 teaspoon grated ginger, fresh
    • 2 tablespoons avocado oil
    • 2 tablespoons maple syrup (optional; can use regular or sugar-free syrup)
    • salt and pepper, to taste

    For the chicken salads:

    • 8 cups mixed salad greens
    • 6 ounces cabbage, shredded (170 grams)
    • 1 medium cucumber, chopped (½-inch dice, 1.27 cm)
    • 1 medium red pepper, chopped (½-inch dice, 1.27 cm)
    • 1 cup mandarin orange segments, drained
    • 12 ounces grilled chicken, chopped (340 grams; can substitute chopped rotisserie chicken breast)
    • 4 scallions, sliced
    • 2 ounces chopped cashews (57 grams; approximately ½ cup)
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    Instructions

    To make the lemon-ginger dressing:

    • Place the zest, juice, ginger, oil, syrup, salt, and pepper in a one-cup canning jar. Put the lid on the jar and shake to combine the ingredients.
    • Set the dressing aside while you assemble the salads.

    To make the chicken salads:

    • Shred cabbage, chop cucumber and bell pepper, and slice the scallions. Chop the grilled chicken breast into bite-sized pieces. 
    • Distribute the mixed greens and cabbage evenly between four salad containers.
    • Top the greens with the cucumber, pepper, mandarin oranges, and chicken. Try to distribute these ingredients evenly between the four containers. 
    • Garnish the salads with sliced scallions and cashews. Add the dressing right before serving. 
    • You're all ready for lunch for the next four days!
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    Video

    Notes

    This is a level 1 recipe (may help support fat loss). You need to maintain a calorie deficit relative to your needs to lose weight. High volume low calorie high protein meals give you more food for fewer calories. This may help you feel full while maintaining a caloric deficit if you are a volume eater.
    Volume eating recipes are generally low fat but high in fiber and fluid volume. Fluid volume from water is zero calories, while fat provides 9 calories per gram. Carbs and protein are far less calorie dense than fat, providing only 4 calories per gram.
    It’s easy to make volume eating salad that’s good for weight loss. Just keep it low fat and make it a high volume salad with lots of fruits and veggies. I also recommend adding an adequate amount of the most filling macronutrient, protein.
    If you have higher energy needs, add more cashews to your salads, and consider including a side of whole grain crackers. Including a carton of milk with your lunch is another way to increase calories and you’ll have an additional food group covered.
    As with all of the salad recipes, don’t be afraid to substitute ingredients to fit your taste preferences. Fresh snow peas are another veggie option that would work well here.
     
    Nutrition information is for one serving and includes the optional maple syrup in the dressing.

    Nutrition

    Calories: 371kcalCarbohydrates: 29.7gProtein: 29.3gFat: 14.5gSaturated Fat: 2.2gPotassium: 541.1mgFiber: 4.4gVitamin A: 109.5% DVVitamin C: 168% DVCalcium: 12.9% DVIron: 32.3% DV
    Keywords chicken, chicken salad, ginger, lemon, lemon-ginger dressing, low-calorie, low-carb, salad, vegetables
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    What are some of your go-to lunch options? Do you prep your weekday lunches ahead of time? If you try making these low calorie high volume meals, I’d love to hear how you liked them in the comments!

    This recipe is an update from 2019 with new photos, information, and I added a recipe video.

    chicken salad with lemon ginger dressing

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    1. Hermine says

      January 21, 2022 at 8:33 am

      5 stars

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