Low Calorie High Volume Foods: A Guide for Food Preparation

One of the effective approaches in weight control, healthy eating, and appetite management is understanding and implementing strategies that focus on low calorie high volume foods.  It seems a bit odd to some folks, but for people who want and enjoy being able to consume large amounts of food, mastering this art (or should I say science?) is a hugely helpful tool in their arsenal of techniques to maintain health while feeling satisfied.

What Are Low Calorie High Volume Foods?

You may be wondering, what are low calorie high volume foods anyway? Well, as the name suggests, these are foods that allow you to eat a larger portion without loading up on calories. Think about foods that are full of water and fiber, which take up more space in your stomach, thereby making you feel fuller without overdoing the calorie count.

Why Low Calorie High Volume Foods Matter

The appeal of these foods goes beyond simple calorie math. They’re typically high in nutrients, helping you meet your dietary needs while keeping calorie intake in check.

The Benefits of Low Calorie High Volume Foods

Weight Management

If you’re aiming to lose weight or maintain a healthy weight, these foods are your best friends. You can eat more and feel satisfied, without worrying about excessive calories.

Nutrient Dense

Low calorie high volume foods tend to be nutrient-dense, meaning they provide a substantial amount of vitamins, minerals, and other nutrients relative to their calorie content.

Promote Satiation

These foods help to fill you up and keep you satisfied, which can curb cravings and prevent overeating. Because they require chewing (instead of drinking or melting in your mouth like pudding or ice cream) the chewing process helps promote satiety.

How Chewing Food Provides Satiety

You might be wondering how something as simple as chewing can contribute to a feeling of fullness and satiety. When you chew food, it activates your saliva glands, which release enzymes that kick-start the digestive process. Additionally, the act of chewing stimulates the production of hormones, such as leptin and ghrelin, which play a crucial role in regulating appetite and signaling satiety.

Research has shown that individuals who chew their food slowly and thoroughly tend to consume fewer calories during a meal compared to those who rush through their meals. The prolonged chewing process allows your brain to receive signals from your stomach, informing it that you are full. By chewing your food properly, you are more likely to eat mindfully, which can prevent overeating and contribute to weight management.

Examples of Top Low Calorie High Volume Foods To Try

Here’s a list of 50 Low Calorie High Volume Foods Grouped into Logical Food Groups:

Vegetables                  Fruits                        Modified Foods                      Protein Foods
Celery                                Watermelon                Cauliflower rice                          Egg whites
Cabbage                            Strawberries                Cabbage slaw                              Greek yogurt
Broccoli                            Blueberries                   Shirataki noodles                        (non-fat or low-fat)
Cauliflower                      Raspberries                  Air-popped popcorn                  Cottage cheese
Zucchini                           Blackberries                                                                          (non-fat or low-fat)
Spinach                            Oranges                                                                                  Almond Milk
Kale                                  Grapefruit                                                                                (unsweetened)
Swiss chard                     Apples                                                                                      Shrimp
Cucumber                        Pears                                                                                        Tofu
Tomatoes                         Peaches                                                                                   Seaweed
Mushrooms                     Apricots                                                                                    (e.g., nori)
Bell peppers                    Papaya                                                                                     Lentils
Asparagus                        Pineapple                                                                               Quinoa
Green beans                    Cantaloupe                                                                             Chicken breast
Brussels sprouts            Honeydew melon                                                                    (skinless)
Radishes                                                                                                                            Turkey breast
Carrots                                                                                                                                 (skinless)
Bean Sprouts                                                                                                                    White fish

These categories group the foods based on their common characteristics and uses. Please note that some foods may fall into multiple categories based on their versatility and properties.

Generally, these foods are low in calories and high in fiber, which can help you feel full and satisfied while consuming fewer calories. Remember, portion sizes and cooking methods can affect the overall calorie content, so be mindful of how you prepare and serve these foods.

A few examples to toss around:

Consider broccoli – a high-fiber, water-rich vegetable that’s packed with vitamins and minerals.

Another excellent example is spinach, which is very low in calories yet offers a hefty dose of nutrients.

Berries, such as strawberries and blueberries, are high in fiber, water, and antioxidants but relatively low in calories.

Watermelon and cantaloupe, too, offer a sweet, refreshing taste without a lot of calories.

Protein-rich Foods
Eggs are a great source of protein, and the yolk contains many essential nutrients.
Chicken Breast
Chicken breast is another protein-rich food that’s low in calories and can help keep you full.

How to Incorporate Low Calorie High Volume Foods Into Your Diet

Meal Preparation Ideas

Mix these foods into your meals. For instance, add berries to your breakfast cereal, toss spinach into your lunchtime salad, and include broccoli or chicken breast in your dinner.

Snack Ideas

Consider all the meal choices as snacks too. Have some carrot sticks or cucumber slices ready for when you feel the growling stomach. These are easy to have on hand and can provide you with some satisfaction while you prepare other foods.

Food Prep Methods

When it comes to preparing low-calorie, high-volume foods, there are certain cooking and food prep methods you can avoid to keep the calorie count down. By focusing on these techniques, you can create satisfying meals that are both nutritious and figure-friendly. Here are some methods to steer clear of:

  • Deep-frying: Deep-frying is a high-calorie cooking method that involves submerging food in hot oil. This adds a significant amount of fat and calories to your meal. Instead, opt for healthier cooking methods like baking, grilling, or steaming
  • Heavy sauces and dressings: Creamy sauces, buttery dressings, and mayonnaise-based spreads can quickly ramp up the calorie content of your meal. Choose lighter alternatives such as vinegar-based dressings, salsa, or low-fat yogurt dips to enhance flavors without the excess calories.
  • Excessive oil use: While a small amount of oil can add flavor and texture, using too much can significantly increase the calorie content. Be mindful of your oil consumption and opt for cooking sprays, non-stick pans, or using small amounts of oil when necessary.
  • Breading and battering: Coating foods with flour, bread crumbs, or batter before cooking adds unnecessary calories. Instead, consider using alternative coatings like crushed cornflakes, whole-grain breadcrumbs, or herbs and spices for added flavor and crunch.
  • Overcooking vegetables: Overcooking vegetables can lead to nutrient loss and result in a mushy texture. Steaming or lightly sautéing vegetables helps retain their natural texture, flavor, and nutrients while keeping the calorie count low.
  • Added sugars: Added sugars in sauces, marinades, and dressings can quickly increase the calorie content of your meal. Look for recipes that use natural sweeteners like honey, maple syrup, or fresh fruits to add sweetness without the excess calories.
  • Large portion sizes: Even low-calorie foods can contribute to weight gain if consumed in excessive amounts. Be mindful of portion sizes and practice portion control to keep your calorie intake in check.
  • Unnecessary toppings: Be cautious with high-calorie toppings such as cheese, bacon, croutons, or fried onions. While they may add flavor, they can also significantly increase the calorie content of your meal. Consider using healthier alternatives like herbs, spices, lemon juice, or a sprinkle of nuts/seeds for added taste and texture.
  • Over-reliance on processed foods: Processed foods often contain added sugars, unhealthy fats, and excess calories. Opt for whole, unprocessed foods whenever possible. Fresh fruits, vegetables, whole grains, and lean proteins should form the basis of your low-calorie, high-volume meals.
  • Skipping meal and snack planning: Planning your meals in advance can help you make healthier choices and avoid last-minute high-calorie options. By having a well-thought-out food plan, you can ensure that your daily eating whether it be meals, snacks, or both is balanced and nutrient-dense.

By being mindful of these cooking and food prep methods, you can create delicious, low-calorie, high-volume meals and snacks that promote weight management and overall well-being. Remember to prioritize whole, unprocessed foods, use healthy cooking techniques, and keep portion sizes in check to maintain a balanced and nutritious diet.


Incorporating low calorie high volume foods into your diet can help manage your weight, provide necessary nutrients, and keep you satisfied. They’re a boon to anyone looking to lead a healthy lifestyle. These foods require chewing which aids in weight control. Chewing food properly is a simple yet powerful practice that can greatly impact your overall health and well-being. By taking the time to chew each bite thoroughly, you stimulate digestion, enhance nutrient absorption, promote satiety, and support weight management. Additionally, mindful chewing fosters a deeper connection with your meals and improves dental health. Embrace these suggestions and make conscious efforts to improve your chewing habits for a healthier and more satisfying eating experience.


1. Are all vegetables and fruits low calorie, high volume foods?
No, not all. Foods like avocados and bananas, while healthy, are higher in calories.

2. Can I only eat low calorie high volume foods to lose weight?
While they can help, it’s important to have a balanced diet that includes various nutrients.

3. Do these foods taste good?
Absolutely! They’re delicious when prepared right.

4. How can I make these foods more flavorful?
Consider using spices, herbs, and low-calorie sauces to add flavor.

5. Are these foods expensive:
Not necessarily. Many such foods like carrots, cabbages, and lentils are quite affordable.

6. Can chewing food slowly help with weight loss?
Yes, chewing food slowly and mindfully can aid in weight loss by promoting portion control, preventing overeating, and facilitating mindful eating practices.

7. Can I vary the way I prep these foods?
Yes! Be sure to follow the Food Prep Methods above to make sure you keep the food low cal. The focus should be on minimizing fat, sugar, and processed foods in the preparation.

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Maria Walker

A love of food and the art of cooking combined with a deep appreciation for the health and welfare good food can provide has led me to develop this website. Great food prep leads to good health if we know the ins and outs. We really are what we eat, so here's to great health through fabulous food!

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