High Volume, Low Calorie Foods: 30+ Examples for Fat Loss

Leafy greens like spinach, lettuce, kale, and arugula can be consumed almost unlimited because 100 grams contains only 15-25 calories. Zucchini, broccoli, cauliflower, and asparagus are excellent choices that can be prepared deliciously by steaming, roasting, or grilling. Tomatoes, cucumbers, peppers, and mushrooms are great fillers for larger plates, whether fresh or cooked. Butternut squash and eggplant are also low-calorie but high-volume foods that add creamier texture to meals. You can easily eat 300-500 gram portions of these vegetables in one meal, which amounts to only 50-150 calories.

Blueberries, strawberries, raspberries, and blackberries are low-calorie but high-fiber fruits you can consume abundantly. A large bowl of mixed berries (200-250 grams) contains approximately 100-130 calories while satisfying sweet cravings. Watermelon and cantaloupe are 90% water, so you can eat large slices with few calories, a 300-gram serving is approximately 90-110 calories. Grapefruit, oranges, and apples are also good choices, though these should be consumed in slightly more moderate portions. Avoid dried fruits and 100% fruit juices because they have concentrated sugar and calorie content in small volumes.

Lean proteins like chicken breast, turkey breast, and white fish (cod, tilapia) can be consumed in large portions with relatively low calorie content. 200 grams of grilled chicken breast contains approximately 330 calories while being perfectly filling and protecting muscle mass. Crab, shrimp, and other seafood are extremely low in calories while being nutrient-rich. Egg whites are also an excellent choice: 5-6 egg whites are around 100 calories but provide lots of protein. Greek yogurt (low-fat) and low-fat cottage cheese are also good options that can be consumed in large portions, especially when combined with vegetables or berries.

Always start meals with a large portion of vegetables that fills half or more than half of your plate. Add 150-200 grams of lean protein like chicken, fish, or tofu to ensure satiety and muscle protection. Use volume-boosting tricks like cauliflower rice instead of rice, zucchini noodles instead of pasta, or mix vegetables into your oatmeal. Soups are particularly good because water adds volume without calories: a large bowl of vegetable soup can be 400-500 ml with only 100-200 calories. GetFIT App recipes are built precisely on this high volume principle so you can eat large plates even during fat loss.

Fresh vegetable sticks like carrots, zucchini, peppers, and celery with hummus or Greek yogurt dip make excellent snacks. A large bowl of raw vegetables (200 grams) plus 50 grams of hummus is approximately 150 calories while being completely filling. Air-popped popcorn (prepared without oil) is one of the best high volume snacks: 30 grams of dry kernels yields 3-4 liters of popped corn with only 110 calories. A large bowl of mixed berries with low-fat cottage cheese or protein yogurt is also ideal, sweet and satisfying. Frozen grapes or frozen banana slices are also excellent alternatives because freezing extends eating time, making the feeling of fullness last longer.