Disclosure: This post may contain affiliate links. Please see our privacy policy.

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.

high volume meal prep

🥗 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. Healthy Meal Prep Salads for Weight Loss
This may sound strange, but this meal prep salad for weight loss is more satisfying than a plate of bacon and eggs! Low-carb & under 500 calories!
Check it out here
summer berry salad recipe
3. Bob Evans Summer Berry Salad Copycat (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 with chicken
6. Keto Greek Salad for Weight Loss (with Dressing)
Learn how to make keto Greek salad with chicken or turkey and a delicious keto Greek salad dressing. Under 500 calories, only 17g net carbs!
Check it out here
canned salmon salad no mayo recipe
7. Canned Salmon Salad (No Mayo Recipe)
My canned salmon salad (no mayo) is packed with omega-3s and fresh veggies, and offers a healthy twist on traditional recipes.
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 (Fat Burning Soup)
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 salad recipe
10. Chick Fil A Kale Crunch Salad Recipe (Apple Cider and Dijon Mustard Vinaigrette)
This Chick Fil A kale crunch salad recipe is perfect for a healthy lunch meal prep. Curly kale, cabbage, and almonds are drizzled with a delicious apple cider and Dijon mustard vinaigrette Chick-Fil-A copycat.
Check it out here
turkey salad recipe without mayo
11. Turkey Salad Recipe Without Mayo (Turkey Salad No Mayo)
Make the best turkey salad recipe without mayo! This turkey salad no mayo recipe uses high protein Greek yogurt in place of the mayo.
Check it out here
how to smoke tofu in smoker
12. How to Smoke Tofu in a Smoker (Smoked Tofu Recipe)
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 recipe weight loss
13. Healthy Shrimp Meal Prep Ideas for Weight Loss
Get the best shrimp meal ideas, 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 (Thick, Creamy Vegan 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 (Keto, Low Carb Egg Muffins)
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. Low Sodium Cottage Cheese (Low Salt Homemade 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 for weight loss! Fruity and refreshing!
Check it out here
turkey bacon in air fryer
23. Turkey Bacon in Air Fryer Oven (Recipe and Calories)
Turkey bacon in the air fryer oven 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. Keto Mini Quiche (Crustless Low Carb Mini Quiche)
When you make crustless keto mini quiche in single-serve mini pie tins, you get to eat the whole thing! This low carb mini quiche 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. Low Calorie Baked Oats (Healthy Baked Oatmeal Recipe)
How do you make low calorie baked oats? Try my healthy 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. High Protein Crustless Quiche (Keto Frittata Recipe)
Is high protein 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
applesauce overnight oats
28. Overnight Oats with Applesauce Recipe
My overnight oats with applesauce and yogurt recipe makes breakfast meal prep a breeze.
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. Healthy Burger and Fries Recipe (How to Make Healthy Burgers)
This healthy burger and fries recipe is easy, and you can customize the hamburger patties 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 (Time and Temp)
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 without Breading (Keto, Low Carb Squid Rings)
Learn how to make air fryer calamari without breading! 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. Keto Salmon Sushi Bowl Recipe (Low Carb Smoked Salmon Bowl)
Get the flavors of your favorite sushi roll with my EASY keto salmon sushi bowl. It's 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 Recipe
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 recipe
40. Instant Pot Stir Fry Recipe (Chicken, Beef, or Pork!)
This is an Instant Pot Chicken Stir Fry, but you can also use beef, pork, shrimp, or even tofu!
Check it out here
frozen cod air fryer
41. Frozen Cod in Air Fryer Recipe
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. Air Fryer Tofu Bowl (Keto Tofu Air Fryer Recipes)
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 (Ground Beef in Air Fryer Recipe)
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
turkey meatballs in air fryer
45. Air Fryer Turkey Meatballs (No Breadcrumbs) Keto Recipe
Air fryer turkey meatballs (no breadcrumbs) is going to be your new favorite weeknight dinner idea.
Check it out here
air fryer bbq chicken recipe
46. Air Fryer BBQ Chicken Breast Recipe (Air Fryer Barbecue Chicken)
This air fryer BBQ chicken breast recipe is a fast and easy 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 Recipe
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 keema
49. Egg Keema Recipe (Egg Kheema Egg and Vegetable Curry)
Egg keema (also called egg kheema, anda keema ghotala, or qeema) is an Indian egg and vegetable curry.
Check it out here
air fryer rotisserie chicken
50. Air Fryer Rotisserie Chicken (Rotisserie Chicken in Air Fryer)
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 (Vegan Ice Pops Recipe)
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. Refrigerator Dill Pickles No Sugar- Sugar Free Refrigerated Pickles
Try my no-cook refrigerator pickles if you want a quick pickle recipe! Just put your herbs, onions, and cucumbers in a jar, add the brine, and refrigerate. Easy!
Check it out here
keto lemonade recipe
59. Diet Lemonade Recipe (Sugar-Free, Keto Lemonade)
Is lemonade keto? This diet lemonade recipe is! My sugar-free, keto lemonade is perfect if you have a weight loss goal. Only 1.6g net carbs!
Check it out here
strawberry nice cream recipe
60. Strawberry Banana Nice Cream (Healthy Ice Cream Alternative)
Make my strawberry banana nice cream with a food processor or Vitamix and only four simple ingredients!
Check it out here
frozen shrimp air fryer recipe
61. Frozen Jumbo Shrimp in Air Fryer (Recipe + Calories Info)
Frozen shrimp in air fryer 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 (Bell Pepper Nachos Air Fryer)
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 Raw Meatballs in Air Fryer Recipe (Uncooked Meatballs)
How long does it take to cook frozen meatballs in the air fryer? Find out here!
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. Oyster Mushroom Jerky Recipe (Vegan Air Fryer Jerky)
Can an air fryer make jerky? Yes, it can! Unlike classic beef jerky, this oyster mushroom jerky recipe works for most special diets.
Check it out here
tovolo popsicle molds recipes
66. Tovolo Popsicle Molds Recipes (Zombie Popsicle and more!)
Here are the best Tovolo popsicle molds recipes! Tovolo has some of the best silicone popsicle molds so you can make fun popsicles with healthy, delicious ingredients.
Check it out here
ice pops that look like candy corn
67. Papaya Popsicle Recipe
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 Mango Popsicles Recipe with Pineapple
Have you ever tried watermelon mango popsicles with pineapple? This easy homemade popsicle recipe has no added sugar!
Check it out here
healthy alternatives to ice cream
69. Healthy Ice Cream Alternatives (Ice Cream Substitute Ideas!) 
Learn the best healthy alternatives to ice cream, including these easy coffee popsicles!
is watermelon good for diabetes
70. Sugar in Watermelon (Is Watermelon Good for Diabetes?)
There is only natural sugar in watermelon, and no added sugar in this recipe for watermelon lime pops!
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):

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.

Shred cabbage, chop cucumber and bell pepper, and slice the scallions. Chop the grilled chicken breast into bite-sized pieces.

Distribute the salad greens and cabbage evenly between four salad containers or bowls.

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.

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

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:

Watch How to Make It!

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 7 votes
Prep Time 20 minutes
Total Time 20 minutes
Course Lunch
Cuisine American
Servings 4 salads
Calories 371 kcal

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)
Love this recipe? Please leave a comment below 😊

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!

Notes

💭 Expert Tips from Dietitian Summer Yule

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 info 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 inaccurate, so please don’t sweat the numbers too much.

 

“To taste” means to your preferences, which may have to be visual to follow food safety rules. Please don’t eat undercooked food x

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
Burning your air fryer recipes?Here’s how to fix it!

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!

chicken salad with lemon ginger dressing

Join our community! Subscribe for all of the latest and greatest recipes, and follow me on Facebook, Pinterest, Instagram, and YouTube! 

❤️ Share it on social! ❤️

One Comment

5 from 7 votes (6 ratings without comment)

Leave a Reply

Your email address will not be published. Required fields are marked *

Recipe Rating