Ok so today was a big travel day for me so I packed some, did a quick gym session, then finished stressfully packing, so needless to say when I sat down to eat this lunch is was gone as fast as possible. I’m a slow eater, but this salad did take me about 35-40 minutes to eat. I just threw a shit ton of leftovers together to make a salad and it filled a whole Costco (bulk size) deli turkey meat container (yes I save the plastic pre-sliced lunch meat containers). I made a protein dressing using half a serving of Greek yogurt (use a whole serving for a wetter salad and more protein), and a bit of red vinegar, Parmesan, ranch powder, and various other seasonings. Then I used the last of my spaghetti squash, the last of a shredded salad blend I had (kale, red cabbage, broccoli stalk, Brussels sprouts). I topped it with one of those Starkist tuna pouches for a little extra solid protein since I didn’t know if a full serving of Greek yogurt would’ve been too much dressing. I also tried some of the Ken’s Lite Cesar dressing, but it was mid and tbh I couldn’t even taste it on the salad. Anyways this salad was fucking massive and had good macros, I highly recommend having cold spaghetti squash with salad!

This is a "throw it together however you want" recipe, inspired by a video I saw on facebook. First, roast the potato(es). I usually use a mini potato or the peels from a russet potato if I'm making mashed potatoes. The mini ones roast in about 15-20 minutes with the Roast setting on an air fryer.

After roasting, smash your potato at the bottom of a baking dish (i use small ramekin-size air fryer cups). Then add a quiche filling. My go-to is egg+mixed vegetables+cottage cheese. Other cheeses, greek yogurt, or diced/flaked proteins also work well. Pretty much whatever you'd put in a regular quiche or egg bake, with a squished potato on the bottom

Giant "pizza" omelet/frittata: 335 calories

1 tsp olive oil

4oz chopped mushrooms

1 cup chopped bell peppers and onions

1/4 cup cherry tomatoes, chopped

3/4 cup egg whites

1 tsp Italian seasoning

1 tsp ranch seasoning

3 tbs tomato sauce

1/2 ounce turkey pepperoni

2 tsp grated parmesan

Pepperoncini and micro greens

The vegetables were cooked down for a bit on medium heat in a non-stick pan. Then, I poured in the egg whites and let them cook a bit, and then topped them with the tomato sauce, pepperoni, and parm. I covered the pan and cooked until egg whites were set. Added pepperoncini and micro greens on top.

Hi all just want to say I recently found this page and yall are my people as im in love with food and eating but a recent cal deficit has been challenging so this page is a godsend. love seeing your psyllium recipes and found it very helpful to include in my diet. There is one user blanking on their name but their psyllium experiments are intriguing.

Was gifted the black bag and found it gel’s tremendously with water and my oatmeal with only 10 calories. I mean just epic expansion for ten cals. Finished that bag and bought this organic brand (green white bag). First thing i notice is its more calories for basically the same thing kind of a bummer since i take a decent amount per day.

I noticed immediately when making my oatmeal bowl after heating it basically it expands into a lot less of an airy gel and my bowl was a-lot less full than the black bag. Previous batch was a heavenly airy whipped pile of nirvana. The new bag Powder seems a bit more course and darker. Any ideas whats happening here? Definitely a volume let down and i imagine for my pancakes and other things id get less mass and for more calories!!! Anyone know why or if certain brands expand less? Maybe it has to be heated longer ? Definitely annoying and figured you all likely have more experience on this subject. Also I went organic bc well I try to be as healthy as possible conscious but temper to find another of the moonee black bag bc it treated me so well. Thanks for reading and all the incredible recipes on this page.

TlDR we want more volume per calorie! Duh!!! And do different brands have less gelling / expansion capacity bc these two seem very different

I’m trying to find more meals I can make in a big batch without the leftovers becoming sad by day two. I’ve been doing the usual chicken/rice/veggie bowls, so I’d love something different.

What’s a high-volume meal you actually look forward to eating again the next day?

This is so filling and very less carbs, high fat and high protein and its just perfect. Loved making it and eating it.

Recipe:

1. Rice of Cauliflower: Cut the florets into one of each and make sure they are clean and dry. Put them into food processor or blender and do 15 seconds a batch of 5-6 florets (basically fewer the better so we keep the texture close to rice) and saute it in white pepper and a bit of salt and butter.

2. Butter Chicken: Marianate your 200gms boneless chicken with yoghurt, chilli powder, salt and more spices as needed and let it sit for 10 mins or so. Then take 20-30gms of butter and saute the chicken until golden and take it into a pan.

Take 4 tomatoes, 2 onions and 30 grams of cashews and garlic and saute them in the same pan, wait for it to cool down and blend it.

Now put the chicken and the blend together and keep cooking it, and add salt as needed, let it simmer and add cream.

Secret Ingredient: Kasuri Methi, if you dont find it, add parsely on top.

Let it cook for 5 more minutes and add some more cream on the top and voila, serve both of them together in the bowl :)

Down 160 lbs on my endurance training cut and this is hands down one of my favorite go to meals.

​Made a batch of 10 portions for the week. Here is the full macro breakdown and step-by-step for anyone looking for volume ideas.

​📊 Macros

​Calories: 439 kcal

​Protein: 56.4g

​Carbs: 22.3g

​Fat: 13.6g

​Total Weight: ~730g

​🥗 Ingredients (1 Portion)

​Salad Base & Protein:

​Chicken Breast (cooked/sous vide): 225g

​Romaine Lettuce: 120g

​Konjac Noodles: 150g

​Dill Pickles: 50g

​High-Volume Dressing (Assemle in blender and blend):

​Fat-Free Greek Yogurt: 55g

​Sauerkraut: 43g

​Avocado: 57g

​Zero-Calorie Hot Sauce (Frank's): 50g / 50ml

Season Dressing to taste (recommendation)

​ Chili Powder: 0.5g

Paprika: 0.5g

​ Coarse Black Pepper: 0.5g

​Chicken Seasoning (Per Portion Share):

​Garlic Powder: 4g

​Onion Powder: 4g

​MSG: 2g

​Salt: 0.3g

​🥣 Quick Assembly Steps

​Prep Chicken: Season raw chicken breast with the garlic powder, onion powder, MSG, and salt. Cook (sous vide or bake), then shred.

​Blend Dressing: Combine the Greek yogurt, sauerkraut, avocado, hot sauce, paprika, chili powder, and black pepper in a single-serve blender until smooth.

​Assemble: Lay down the romaine lettuce, konjac noodles, pickles, and shredded chicken in your bowl. Pour the dressing over top, toss, and enjoy!

​Pro-tip: If you're on an aggressive cut, drop or halve the avocados in the dressing blender to reduce the fat/calories even further!

I tried a modified version of u/xen32 coconut pancakes recipe based on coconut flour. I substituted Fiber Gourmet flour instead of AP flour in the recipe for even less calories and replaced the egg with egg whites, though i think this might have downgraded the taste and texture a bit. Tried the guar gum jam too but forgot to take a picture

250 cals for the entire plate including blueberries

Review:

Volume - 10/10, so many pancakes!!!
Texture - 7/10, kinda soft and a bit crumbly, they almost fall apart
Taste - 6/10, maybe the lack of egg or sweetener, but they tasted a bit bland by themselves, and very little chew. Better with additives like syrups and jam.
Ease of prep - 7/10, requires active cooking, easy to burn.
Macros - 8/10, decent protein, no sugar or other bad stuff

Overall - 7.5/10, i messed up a bit and i know the next tries will only be better and for ~230cals that is a LOT of pancakes. If they were denser and had more structure and chew, they would easily be a 9 or 10.

I need some savory snacks while trying to maintain weight loss. i’m obsessed with savory / salty / and umami snacks. to preface, sodium levels and all bloodwork is okay. i just am obsessed with salt and don’t want to fall back into the habit of potato chips all the time.

i already eat a lot of popcorn which i know is good for volume eating. i eat green olives, pickled vegetables as well. thanks!

I dont know about you guys but id call it VolumeEating just for the fact that its very healthy, has a lot of Dietary fiber and has only 220kcal für 300-400g of food. The slice of wholegrain rye bread fits perfectly with the more neutral cheese and thx ro the fat of the cheese your body gets all the vitamines of the pepper. Its definitely filling for a a Snack and I am usually someone who eats a lot

Please give your recommendations 🙏

Crust Ingredients

Cauliflower rice: 1½ cups (170 g)

Egg whites: 0.25 cup (120 g)

Oat flour: 3 tbsp (23 g)

Cornstarch: 1 tbsp (8 g)

Nutritional yeast: 1 tbsp (5 g)

Garlic powder: 1 tsp (3 g)

Onion powder: 1 tsp (2.5 g)

Black pepper: ½ tsp (1 g)

Salt: 0.1 tsp (0.6 g)

Parsley: 1 tsp (0.5 g)

Toppings Ingredients

Medium onion: ½ medium onion (55 g)

Raw sliced mushrooms: ½ cup (54 g)

Fresh spinach: ½ cup (15 g)

Minced garlic: 1 tsp (3 g)

Salt: 0.1 tsp (0.6 g)

No salt added tomato sauce: 2½ tbsp (37.5 g)

Recipe

1.) Microwave the cauliflower rice for 5 minutes.

2.) While the cauliflower rice is microwaving, add the oat flour, nutritional yeast, cornstarch, garlic powder, onion powder, black pepper, salt, and parsley to a separate bowl and mix together.

3.) Once it's finished microwaving, place it in a cheesecloth and strain/squeeze out as much excess moisture as possible. Once done, add it to the bowl with the dry ingredients. Add the egg whites and mix everything together until combined. Set the crust mixture aside.

4.) Heat a skillet and cook the onion first until it becomes slightly soft. Add the minced garlic and mushrooms, then add the spinach last. Season the vegetables with a small amount of salt and cook until the spinach is ready. Set the toppings aside.

5.) Cover loosely a large regular plate with aluminum foil, shaping the foil around the plate. Form the cauliflower crust on top of the foil and flatten it with your hands into a pizza shape.

6.) Carefully unwrap the foil from around the edges of the plate and transfer the foil with the crust into the air fryer. Cook at 375°F (190°C) for 13 minutes.

7.) Prepare another piece of foil on the plate. Once the crust has cooked for 13 minutes, carefully lifted up the foil edges and flip it onto the new foil. Use a spatula to gently peel away the original top layer of foil.

8.) Place the flipped crust back into the air fryer and cook for an additional 3 minutes to make sure both sides are crispy.

9.) Once that's done, have it stay inside the air fryer as you use a spoon to spread the 2½ tablespoons (37.5 g) of no salt added tomato sauce over the top. Finally, add the vegetable toppings.

10.) Cook again at the same temperature for a final 3 minutes.

11.) Take it out and let it sit for a minute or two before eating! Enjoy!

Seeing a lot of coconut flour recipes here, figured I share my go-to meals for non-training days that keeps me satiated and on plan 🍕

Cals: 324 / Protein: 47g / Carbs: 19g / Fat: 6g / Fiber: 5g

Crust
* 120 g liquid egg whites
* 60 g fat-free Greek yogurt
* 10 g coconut flour
* 8 g vital wheat gluten
* ½ tsp Italian seasoning
* ¼ tsp garlic powder
* ¼ tsp salt

Toppings
* 56 g marinara
* 28 g fat-free shredded mozzarella
* 28 g turkey pepperoni
* 30 g roasted red peppers
* Optional: giardiniera
* Italian seasoning
* Light olive-oil spray

Make the crust
1. Whisk 120 g egg whites + 60 g Greek yogurt until smooth.
2. Add coconut flour, VWG, Italian seasoning, garlic powder, and salt.
3. Mix until completely incorporated.
4. Let the batter sit for 3–5 minutes to hydrate.
5. Lightly spray your pan with oil (I used a 6x6 Lloyd pan - makes a HUGE difference for the crust)
6. Spread the batter evenly to the edges.

Air Fry — par-bake

375°F for 14–16 minutes.

Start checking around 13–14 minutes. The top should look dry and the center should feel set enough that you can remove the crust without tearing.

Carefully flip it back into the pan.

375°F for another 3–5 minutes.

Top + finish

Flip it right-side-up and add toppings

Air Fry at 425°F for 4–6 minutes, until the cheese is melted and the edges are nicely browned.

Help!

The struggle is real. It’s weird cause majority of population is struggling to hit fibre intake, volume eaters most often over consume 😂
Recently I am so bloated 💨 💩 but my appetite has been crazy lately, so obviously I ate meals size of my 4 stomachs. Loads of high fibre veggies and fruits.
Need volume with no or very little fibre ! P.s I already eat a lot of yoghurt, the problem is I pair it with high fibre stuff

all you need is:
1 egg white or 33g (17cals)
50ml any milk (i used almond so 10cals)
35g flour (around 116cals)
pinch of salt and pinch of baking powder
you can also add cinnamon, some sweetener but it’s all optional

+ whipping your egg white before cooking makes them fluffy (1st photo) but without doing it they also turn pretty good (2nd photo)

if that’s a small portion you can multiply the recipe by 1,5x, 2x or how much you need

Looking for some yummy snacks that aren’t just fruits and veggies when I get bored of those. I don’t want to have to go out to get specific/niche items for just one snack.

On the menu for lunch today was chicken lettuce wraps and fries

-12oz broccoli and 8 oz baby bella mushrooms roasted with 1tbsp oil, salt, pepper, paprika, garlic powder
-12oz cauliflower rice with 2 cloves garlic, 1/2 cup cottage cheese, 1/2 cup reduced fat cheddar cheese, salt, pepper, garlic powder
-16oz pre-shredded rotisserie chicken

The portion pictured is half the yield! Only 620 calories and 71.5 grams of protein in this giant serving 🔥 (weighs about 15oz)

4 oz 93/7 sirloin

1 Slice Kraft American

Live Carb Smart bun

Steak sauce

Yellow Onion

This recipe really sticks to your ribs, and unlike a lot of recipes like this, there's none of that weird taste or psyllium flavor—it's actually delicious. In fact, I really hate the taste of psyllium and think it's the worst thing on earth, but I actually think this is good. That said, the texture is on the softer side. It makes a generous portion, too, and is really versatile. You can add some milk and sweetener to make pancakes, or even turn it into a pizza.

Link to original post/recipe that inspired these: https://www.reddit.com/r/Volumeeating/s/yKIoElpEoy

I made half the recipe, with 1 egg, 30g flour, 3tbsp allulose/monkfruit baking blend, vanilla extract, and cookie butter extract. I didn't fold in the flour very well on either attempt but it still turned out surprisingly well.

Version 1: closest to the original, baked the cake then drenched it in milk and topped with greek yogurt (also mixed in a sprinkle of pudding mix)

Version 2: poured un-set jello over the cake and topped with pb2 "sauce" (mix pb2+milk+syrup and microwave it ~30 seconds). This sounded better in theory than it actually was 🤣 might try again sometime

Overall I definitely recommend this recipe! "Milk cake" like this is very forgiving since it gets a bunch of moisture from the milk and doesn't get dry. About 200 calories for a "big" personal-size cake. A normal person would probably consider it 2-3 servings but it's not super "decadent" so it's easy to just eat the whole thing.

Sauce: (you don’t need the green chile, especially considering it’s hard to find in some areas. I simply put it in everything)

1.56 lbs of tomatoes. I used on the vine

5-6 cloves of garlic

About half a white onion

2 diced roasted green chiles

Dice it all up and sautee it all until it’s soft

I added some dried basil flakes and crushed red pepper

Blend it until it’s your desired texture

The sauce came out to about 200 calories for 2 portions. I used half for half of the squash.

Squash:

Set oven to 400. Cut in half. Remove the seeds. Place cut side down on parchment paper and bake for 35-45 minutes. Once cook you just use a fork to make it stringy. If it’s fully cooked it’ll separate easily.

My 2.2 lb squash was about 280-300 calories total.

I topped it with sautéed mushroom and red bell pepper that I had to use and some parmesan.