Best High-Volume Low-Calorie Foods for Weight Loss

Featured Recipes:

Chicken Fried Cauliflower Rice

Sticky Honey Sriracha Chicken Ramen Stir Fry

We always think or wish that the food we love could maintain the same flavor and be lower in calories, but we live in reality & the food we crave to have and indulge in is usually high in calories, fat and lower in protein, but that doesn’t mean we can’t enjoy them, it means we need to be careful of the quantity that we will consume and NOBODY wants that right? On the contrary, high volume low calorie foods, we can actually enjoy, taste amazing but they also provide enough food volume to where they will fill you up without you overdoing it (and we WANT that).

The secret is to find the right recipe or the right flavor that will actually let you favor the low calorie high volume foods, and this is our part to let you find your balance.

You are in control and make the rules, try our recipes and you will not be disappointed.

What are Low-Calorie, High-Volume Foods?

Before diving into meal planning, let’s first clarify what “low-calorie, high-volume foods” actually mean. It’s important to remember we’re not labeling foods as inherently “good” or “bad.” Instead, it’s about understanding that certain foods allow you to eat larger amounts due to their low calorie content paired with high water or fiber content. These foods can fill you up significantly without consuming too many calories.

We’ve put together a comprehensive list of high-volume, low-calorie foods that are incredibly satisfying and ideal for supporting your weight-loss journey:

Any Vegetables
Fruits
Lean Meats
Egg Whites
Low Fat Cheese
Non-Fat Greek Yogurt
Low Fat Cottage Cheese
Bolthouse Farms Dressings
Yellow Mustard
Salsa
Potatoes
Rice Cakes
Puffed Cereal
My High Protein/Low-Calorie recipes.
Unsweetened Almond Milk
Diet Sodas

Now you have the knowledge (aka the upper hand) to take control of the choices that will help you reach the goals you want!

Here are some great recipes to help you out…

Recipes You Can Make With These Foods

Chicken Tenders & Fries Meal

Macros for the WHOLE Meal:

518 Cals, 54g Carbs, 3g Fat, 71g Protein

Chicken Tenders for the WIN, crispy chicken tenders and fries without wrecking your macros? This Chicken Tenders & Fries Meal is here to make your day. With a whopping 71g of protein for just 518 calories, it’s a hearty yet macro-friendly meal that satisfies all your cravings. The crispy fries (seasoned with garlic and sea salt) are the perfect low-calorie, high-volume food to pair with the chicken tenders. If you’re looking for the best high-volume, low-calorie foods for weight loss, this meal fits the bill. Easy to prep, full of flavor, and perfect for meal prep!

XL Grinder Salad Wraps

Macros for the WHOLE Wrap (2 halves):

516 Cals, 26g Carbs, 20g Fat, 58g Protein

These XL Grinder Salad Wraps are your new favorite macro-friendly lunch. Packed with 58g of protein and only 516 calories for the whole wrap, they’re the perfect balance of flavor and volume. The grinder slaw (made with Greek yogurt, light mayo, and pepperoncini) is loaded with veggies and packed with protein, making it one of the best high-volume, low-calorie foods to add to your rotation. Whether you’re prepping for the week or craving a filling meal, these wraps deliver all the crunch and satisfaction you want without wrecking your macros!

Buffalo Chicken Chalupas

Macros for each Buffalo Chicken Chalupa:

247 Cals, 11g Carbs, 7g Fat, 35g Protein

The ultimate macro-friendly Buffalo Chicken Chalupas are a great high-protein meal. With 35g of protein and just 247 calories per chalupa, they hit all the right notes without sacrificing flavor. The buffalo chicken dip (made with Greek yogurt and cottage cheese) is a filling, low-calorie, high-volume food that makes this dish a standout. For those curious about high-volume, low-calorie foods for weight loss, these chalupas deliver the perfect combination of satisfying protein and crispy texture. Whether you’re meal prepping or looking for an easy macro-friendly lunch, these chalupas will become a staple.

Chicken Caesar Salad

Macros for the 1/3 the Salad:

456 Cals, 17g Carbs, 10.5g Fat, 66g Protein

This Big Chicken Caesar Salad will satisfy your hunger and some! It’s a game-changer when it comes to macro-friendly meals. With 66g of protein for just 456 calories per serving, it’s the perfect balance of nutrition and flavor. The homemade low-cal Caesar dressing (made with Greek yogurt and Parmesan) is a low-calorie, high-volume food that makes every bite creamy and satisfying. If you’re looking for high-volume, low-calorie foods for weight loss, this salad fits right in with your goals. It is packed with protein, crunchy veggies, and tons of flavor. This salad will keep you full and on track without sacrificing taste!

Chicken Fried Cauliflower Rice

Macros for 1/4th Recipe:

326 Cals, 21g Carbs, 6.5g Fat, 46g Protein

Rice but not rice! Cauliflower Chicken Fried Rice is your new go-to for a satisfying, macro-friendly meal. With 46g of protein for just 326 calories per serving, it’s packed with flavor while allowing you to stay on track with your goals. The cauliflower base is one of the best low-calorie, high-volume foods (providing the perfect filler for the chicken and veggies). If you’re on the hunt for high-volume, low-calorie foods for weight loss, this dish is a winner! It’s light, tasty, and keeps you full for hours. Quick to make and great for meal prep, this is a must-try!

Crispy Taco Pockets

Macros for each Pocket:

121 Cals, 10g Carbs, 3.5g Fat, 12.5g Protein

Don’t know what you want for a snack? Then Crispy Taco Pockets are the perfect macro-friendly snack that won’t derail your goals. With 12.5g of protein and only 121 calories per pocket, they’re a guilt-free treat that’s big on flavor. The taco filling (made with lean ground beef and light cheese) is a great example of low-calorie, high-volume foods, keeping you full without the extra calories. If you’re exploring high-volume, low-calorie foods for weight loss, these pockets are a must-try. Pair them with a refreshing avocado lime dip for the ultimate taco experience that fits perfectly into your macros!

Meal Prep Frozen Breakfast Burritos

Macros for each Breakfast Burrito (makes 6):

472 Cals, 44g Carbs, 12g Fat, 47g Protein

Start your day with a burrito that’s packed with flavor. These Meal Prep Frozen Breakfast Burritos are the ultimate grab-and-go, macro friendly breakfast. With 47g of protein and 472 calories per burrito, they’re a filling and satisfying start to your day. The combination of lean turkey and beef with nutrient-packed cottage cheese makes for a delicious, low-calorie, high-volume food that will keep you full until lunch. If you’re looking for high-volume, low-calorie foods for weight loss, these breakfast burritos are the perfect solution! Easy to store and packed with flavor. They’re ideal for meal prep and on-the-go mornings!

Egg Roll in a bowl

Macros for the WHOLE Bowl (1/4th Recipe):

205 Cals, 14g Carbs, 5g Fat, 24g Protein

Egg Roll in a Bowl is a filling and satisfying meal that won’t wreck your macros. With 205 calories and 24g of protein per serving, it’s the ultimate high-volume, low-calorie food for a filling lunch or dinner. The lean ground beef, veggies, and cabbage make this bowl a low-calorie, high-volume food that keeps you full without the guilt. If you’re looking for high-volume, low-calorie foods for weight loss, this recipe is perfect & quick to make, full of flavor, and easy to pack for meal prep!

Sticky Honey Sriracha Chicken Ramen Stir Fry

Macros for 1/4th the Recipe:

445 Cals, 42g Carbs, 13g Fat, 40g Protein

If you are craving for stir fry but macro friendly and flavor-packed then the Sticky Honey Sriracha Chicken Ramen Stir Fry is the right one for you. With 40g of protein and 445 calories per serving, it’s a perfect balance of carbs, protein, and fats. The sticky honey sriracha sauce is a low-calorie, high-volume food that adds bold flavor without adding unnecessary calories. If you’re looking for high-volume, low-calorie foods for weight loss, this stir fry is an ideal choice! Quick to make, packed with protein, and full of satisfying flavor. Plus, it’s a great option for meal prep!

12” Classic Cheese Pizza

Macros for the WHOLE 12” Cheese Pizza:

580 Cals, 66g Carbs, 12g Fat, 52g Protein

The 12” Classic Cheese Pizza is the ultimate way to enjoy a pizza while staying on track with your macros. With 52g of protein and only 580 calories for the whole pizza, it’s a game-changer for your pizza cravings. The self-rising flour crust, topped with part-skim mozzarella and low-fat marinara, is a perfect low-calorie, high-volume food that satisfies without compromising your goals. If you’re looking for high-volume, low-calorie foods for weight loss, this pizza fits the bill (delicious, filling, and easy to make!). Eat the whole pizza without any guilt!

Closing Thoughts on the Best Low-Calorie, High-Volume Foods

As we wrap up, we hope the tips and insights provided here empower you to confidently make healthy and satisfying meal choices!

Keep this handy list of high-volume, low-calorie foods close by, and explore these delicious recipes designed to support your weight-loss journey while keeping you full and satisfied:

And if you like these recipes, it might be worth checking out more macro friendly easy recipes in the cookbooks here.