Weight loss1 min read
20 high-volume, low-calorie foods that keep you full
Eat bigger portions for fewer calories. The best high-volume foods, and easy ways to add them to every meal.
Volume eating means choosing foods with lots of water and fibre, so you can eat satisfying portions for relatively few calories. It's one of the most effective ways to stay full while losing weight.
Vegetables
- Leafy greens: lettuce, spinach, rocket, kale
- Cucumber, celery and courgette
- Broccoli, cauliflower and cabbage
- Tomatoes, peppers and mushrooms
- Carrots and green beans
Fruit
- Watermelon and other melons
- Berries
- Apples, pears and oranges
Protein
- Egg whites and eggs
- White fish and prawns
- Plain Greek yoghurt and skyr
- Cottage cheese
- Chicken breast
Other staples
- Broth-based soups
- Air-popped popcorn
- Oats cooked with extra water or milk
- Cauliflower rice mixed with regular rice
Easy swaps
- Bulk out pasta and rice dishes with extra vegetables
- Mix courgette noodles into spaghetti
- Add spinach and mushrooms to omelettes
- Choose whole fruit over juice or dried fruit
Balance still matters
Very low-calorie meals with no protein or fat won't keep you full for long. Combine high-volume vegetables with a good portion of protein for meals that really last. In Mealful, every recipe shows its calories per serving, so you can spot the most filling options at a glance.
This article is general information, not medical advice. If you have a health condition or specific dietary needs, talk to a doctor or registered dietitian.
