Summary: Low calorie large volume meals are a great way to satisfy appetite without going overboard on calorie intake. Such meals fill up the stomach with less calories, making them perfect for people who want to lose weight or maintain their current weight.
1. Incorporate More Vegetables Into Your Diet
Including more vegetables in your diet is one of the easiest ways to create low calorie large volume meals. Vegetables are low in calories, and high in fiber which makes them more filling, which means they take up more space in your stomach, making you feel fuller and satisfied for longer periods of time.
You can add vegetables to your dishes in several ways. For instance, mix a handful of chopped carrots, squash, broccoli, or cauliflower into your pasta sauce to bulk it up. You can also stir-fry a bunch of different vegetables, such as peppers, onions, garlic, and mushrooms, and enjoy them as a meal or as a side dish.
Additionally, you can make vegetable-based soups that are low in calories but are extremely satisfying. A soup filled with vegetables and legumes like lentils and chickpeas, and spiced with herbs and spices is a perfect example of a low calorie, large volume meal.
2. Limit Your High-Calorie Ingredients
Limiting high-calorie ingredients is another way to enjoy low calorie large volume meals. Certain foods, such as fatty meats, cheese, butter, cream, and sauces, tend to be high in calories. While they may be tasteful, they can contribute to an excessive amount of calorie consumption that could sabotage your weight loss goals.
Try to swap out high-calorie ingredients for low-calorie substitutes. For example, instead of using regular cheese, you can go for low-fat cheese or sprinkle parmesan on your dishes, and limit the use of oil in cooking. Grilling or steaming food can also reduce your calorie intake by limiting the amount of oil used, while making food more filling. By doing this, you’ll be able to eat more without consuming too many calories.
Increasing the number of high protein foods, such as lean meats, fatty fish, and legumes, provide a lot of nutrition without adding too many calories. If you need something extra, add plenty of low calorie spices and herbs like garlic, cumin, cinnamon, or ginger for added flavor and nutrients.
3. Replace Your Carbs With Vegetables
Carbohydrates such as bread, pasta, and rice are tasty but also calorically dense and can cause you to easily overeat. Instead, swap them with low calorie substitutes, such as vegetables.
You can replace your carb-heavy meals with filled roasted tomatoes, zucchini boats stuffed with ground turkey, or spaghetti squash. These alternatives fill you up and help control carb intake, resulting in fewer calories consumed overall. Additionally, they provide essential nutrients that some carb-centric meals may not offer.
If you love starchy vegetables, you can still get your carb fix from potatoes, sweet potatoes, butternut squash, and other similar vegetables. They provide lots of fiber to keep you feeling full while keeping the calorie count low.
4. Don’t Forget About Low-Calorie Protein Foods
Protein is a vital macronutrient that helps build muscle, supports weight loss, and increases feelings of fullness. But, not all proteins are created equal. Some, like fatty cuts of meat and processed meats, come with additional calories that can undo the benefits of adding protein to your diet.
But you don’t have to worry about that. Foods like fish, poultry, and lean cuts of meat are protein-rich and gives you the muscle-building benefits without the unwanted calories. You can also consider other non-animal sources of protein, such as tofu, tempeh and legumes. Be sure to keep portions in mind, too. Although low calorie protein sources are nutritious, they should still be consumed in moderation.
Pairing vegetables with low calorie protein-rich foods is an excellent way to create a large volume, low calorie meal. In example, you can make a stir-fry with feather-light tofu, mixed vegetables such as carrots, red peppers, and broccoli, all spiced up for added flavor.
5. Opt for Filling Foods That Keep You Satisfied
Eating balanced meals with plenty of complex carbs, fiber, and healthy fats are essential components of feeling full and satisfied. For this reason, eating smart by opting for filling foods ensures you stay satiated for a longer period of time, leading to less overall calorie consumption.
Foods that take longer to digest, such as whole grains, nuts, seeds, and legumes, are excellent examples of filling foods. They contain lots of nutrients that slow down digestion and make you feel full for more extended periods. Dishes made from barley, quinoa, or buckwheat groats, which have high fiber content, are another option.
Incorporating low calorie large volume meals into your diet requires a bit of creativity and effort, but it can result in not only weight loss but also better health. A little extra planning and a taste for experimentation can go a long way in achieving your health goals.
In short, low calorie high volume meals are a smart way to indulge in your favorite foods without exceeding your calorie limit. Avoid high calorie foods, opt for vegetables and nutritious sources of protein instead to achieve a balance in your meal. Get creative with different filling foods to create the most satisfying meals. Sticking to these guidelines can help you to maintain your weight or lose it over time.