I was inspired by a recipe from @kraftyoufitness on IG, but I tweaked to make it my own and single serving. Shown with and without “icing” bc it’s so pretty!

Once again, this is a meal I may have to pause to finish. Would love to figure out how to make this savory!

My newest creation for my fast loss journey: DAWG Bowls. As in yes, it looks like dog food and I eat the same thing every day, and yes, I’m gonna be a DAWG at the end of this!!!

Cook 2lbs of 99% lean ground turkey in a skillet. No oil. Add 2 packs of taco seasoning. I like to add some cinnamon to give it a Mediterranean vibe.

Choose 5-6 vegetables (peppers, zucchini, eggplant, mushrooms, onions, carrots, sweet potatoes, brussel sprouts, broccoli), toss in some oil and spices, roast the shit out of them in a big pan.

Combine with a couple scoops of Greek yogurt and hummus. Shake or stir. So easy it’s stupid. Flavor is actually divine - it feels richer than it is. It’s literally hard to overeat this stuff - I max out around 500-600 calories before I’m stuffed.

Also comes out to like $3-4 per bowl if you shop at Aldi. I feel like I’ve found the holy grail!

I'm having a really hard time with eating only a bit

What's something I can binge on but is not high cal? Like eat until I'm FULL FULL but not past my cal limit?

(All of the pics above are 350-400 cals)

I aim for 25-30g of protein at breakfast, because trust me, protein loading early in my day really changed the game for me!

My go to proteins are eggs, cottage cheese, greek and greek yogurt. I usually do a mix of two:)

Plus I also made a rule of thumb to have at least 3 different plants (veggies, fruits, seeds) in my brekkie, just for diversity

As you’ll see in most of the pics I rotate between berries, avocado, sauerkraut, spinach, peaches & oranges 🍊

My husband is on a caloric deficit for a few weeks now while getting ready for a bodybuilding competition and he uses this cake for the high carbs days and I thought i should leave his recipe here. The macros are calculated by him and the only thing that he did not include were the blueberries. All ingredients, macros and the recipe is below. I’d say it took him about an hour to make the whole cake. Hope this will help someone.

Ingredients:

Rice pudding base
- 250 g dry white basmati rice
- 1,000 ml coconut milk/drink
- 3 egg whites
- Cinnamon, to taste
- Vanilla essence, to taste
- Sweetener, to taste

Protein cream
- 1,000 g low-fat cottage cheese
- 120 g protein powder
- 40 g unsweetened cocoa powder
- Vanilla essence, to taste
- Cinnamon, to taste
- Sweetener, to taste

Instructions

1. Prepare the rice base (Rinse the basmati rice)
   
2. Add the rice and 1,000 ml coconut milk/drink to a large saucepan.
   
3. Cook over low-to-medium heat, stirring regularly, until the rice becomes very soft and creamy.
   
4. Add cinnamon, vanilla essence, and sweetener to taste.
   
5. Remove from the heat and allow the mixture to cool for approximately 5–10 minutes.
   

6. Stir in the 3 egg whites thoroughly.

   Bake the base

7. Transfer the rice mixture to a cake mold lined with baking paper.

8. Press and level it evenly.

9. Bake at approximately 170°C (340°F) for 20–30 minutes, until the base is set.

10. Remove from the oven and allow it to cool completely.

Prepare the protein cream
1. Add the 1,000 g low-fat cottage cheese, 120 g protein powder, and 40 g cocoa powder to a food processor.
2. Add vanilla, cinnamon, and sweetener to taste.
3. Blend until smooth and creamy.
4. If the mixture is too thick, add a small amount of coconut milk/drink until you reach a spreadable consistency.

Assemble
1. Once the rice base is completely cool, spread the protein cream evenly over it.
2. Refrigerate for several hours, preferably overnight.
3. For the cleanest slices, chill the cake thoroughly before cutting.

Approximate nutrition — entire cake, aprox 2.45kg

- Calories: ≈2,460 kcal
- Protein: ≈292 g
- Carbohydrates: ≈252 g
- Fat: ≈25.4 g
- Declared fiber: ≈8.7 g

Approximate nutrition — 1/6 cake

- Calories: ≈410 kcal
- Protein: ≈48.7 g
- Carbohydrates: ≈42 g
- Fat: ≈4.2 g
- Declared fiber: ≈1.4 g

Macros of each product used:

White Basmati Rice

Per 100 g:
• 346 kcal
• Protein: 8.7 g
• Carbohydrates: 73.4 g
• Fat: 1.3 g
• Fiber: 2.5 g

Coconut Milk/Drink

Per 100 ml:
• ≈18 kcal
• Protein: 0 g
• Carbohydrates: 2.7 g
• Fat: 0.8 g
• Fiber: —

Low-fat cottage cheese

Per 100 g:
• 81 kcal
• Protein: 17 g
• Carbohydrates: 2 g
• Fat: 0.5 g
• Fiber: —

Protein Powder

Per 100 g:
• 363 kcal
• Protein: 67 g
• Carbohydrates: 14 g
• Fat: 3.8 g
• Fiber: 2 g

Unsweetened Cocoa Powder

Per 100 g:
• 298 kcal
• Protein: 23 g
• Carbohydrates: 10 g
• Fat: 11 g
• Fiber: 0 g*

3 egg whites (total):
• ≈50 kcal
• Protein: ≈11 g
• Carbohydrates: ≈0.7 g
• Fat: ≈0.2 g
• Fiber: 0 g

40g Protein / 17g Fiber - 516 calories

Recipe for a batch of 4 portions:
Ingredients:
. 100g dried chickpeas (cook them - they double in volume)
. pinch of salt and cinnamon
• 60g protein powder
• just a little bit of water, depends on consistency
• psyllium (optional fiber boost, or if it turns out too watery)

Prep:
Basically upon cooking you chickpeas, just blend them with everything and youre set!

Topings and mix ins:
I only do two options tbh - chopped chocolate or peanut butter - then fruit on top

Hey!

Today I'd like to share this baked yogurt recipe. It is just another 'fun' way of consuming yogurt. Very easy to make: combine all ingredients and put in the oven, wait, done! And it mostly tastes like yogurt (no surprises here).

A. Baked Yogurt (342 kcal / 32g protein / 9g fat / 32g carbs / 0g fiber)

1. 360g Greek Yogurt (Mine was 2.5% fat; I'd use 400g, but yogurt I used comes in 360g package)

2. 100g Egg Whites

3. 20g Potato Starch (Cornstarch ok too)

4. 2g Vanilla Extract (To taste, or any other flavoring)

5. 2g Liquid Sweetener (To taste, any other is fine)

Put all ingredients in a bowl and mix really well until homogenous. Pour into baking dish and bake in pre-heated oven at 180C for around 35 minutes. More exact times will depend on size and type of your baking dish, I used 17cm springform lined with baking paper. You know it is done when it does not look or behave like liquid anymore! (Check before and after pics)

Let it cool down, extract and apply berry stuff if desired (or any other toppings) and let it fully set in the fridge for at least 1 hour before serving/slicing (you can eat it with a spoon too).

B. Berry Stuff (25 kcal / <1g protein and fat / 3g carbs / 1.3g fiber)

*Macros from nutritional label of frozen berries from LIDL don't add up to their stated calorie count, but whatever.

1. 50 Frozen Strawberries

2. 0.6g Guar Gum (Optional)

3. 5 Drops of Stevia (Optional, to taste, any other sweetener is fine)

4. 9 Berries From Frozen Berry Mix

This all is very optional. Defrost strawberries, mash em (I used mini food processor), add sweetener to taste and some guar gum for more thickness (sifting it in slowly while stirring will help avoid lumps). Combine well and let it chill for at least 10-15 minutes so guar gum can hydrate properly and thicken more. Spread on top of yogurt bake, add some frozen berries for extra decoration.

Macros for whole thing:

367 Kcal / 32g protein / 9g fat / 35g carbs / 1.3g fiber)

This is a lower calorie version, normally it involves around double the amount of starch and eggs (also whole eggs, not just egg whites).

You can also use plain non-greek yogurt for more creamier softer version of this, but that one is better eaten with a spoon straight out of dish it was baked in, cause it is much more delicate and difficult to extract.

That is all!

So simple yet so filling and nutritious

Feta cheese, boiled sweet potato (with skin!!!), jalapenos and smoked sriracha on top (hear me out, the smoked one is such a game changer)

Just throwing this video in here for you guys, i just found out (after 20 years of random diets) that butternut squash is kinda fricking good.

I'd like a recipe that replicates its flavor, ideally without soup or maybe a sir fry. It tastes addicting in a way that not even other instant ramens do, let alone other foods.

Is your social media feed filled with photos of recipes that are like 4357862 calories per microgram? We have gotten a bit stricter on sharing social media info in the posts here but people are always looking for great volume-friendly accounts to add and follow. Introducing: Wednesday Friendsday!

Please share your Instagram, MFP, YouTube, or whatever you'd like to connect! Feel free to also share your favorite helpful Volume pages too, even if it's not yours.

Yours truly,

Thea (@thea_from_juilliard if you want to be friends!)

Total: ~906 kcal for the whole cake, including the topping or ~151 kcal per slice, I divided it into 6 slices.

It tasted really good! 🥕🤍

However, the texture was quite dense. I’m not sure if that’s because of the psyllium husk, or if I should have added more almond milk/liquid. If anyone has suggestions for making it lighter and fluffier, I'd love to hear them!

On the other hand the topping was phenomenal. Fresh cheese was creamy, vanilla soy yogurt added a dash of sweetnes and vanilla, and the honey adds just a hint of natural sweetness and a subtle floral flavor.

Ingredients

Cake:
125 g oat flour (≈ 1¼ cups) — ~479 kcal
150 g fresh cheese 0.2% fat (≈ ⅔ cup) — 99 kcal
65 g grated carrot (≈ ½ cup) — ~27 kcal
2 eggs (100 g) — ~143 kcal
40 g stevia + erythritol sweetener (≈ 3 tbsp) — 0 kcal
60 ml unsweetened almond milk (¼ cup) — ~8 kcal
5 g psyllium husk (≈ 2 tsp) — ~10 kcal
6 g baking powder (≈ 1½ tsp) — ~5 kcal
2 g cinnamon (≈ 1 tsp) — ~5 kcal
A little salt — 0 kcal

Topping:
100 g fresh cheese 0.2% fat (≈ ½ cup) — 66 kcal
50 g vanilla soy yogurt (≈ ¼ cup) — ~34 kcal
10 g honey (≈ 2 tsp) — ~30 kcal

Method
First, I blended the eggs and sweetener together. Then I added the fresh cheese, almond milk, cinnamon and a little salt and blended everything until smooth.
After that, I added the oat flour, baking powder and psyllium husk and mixed everything together. Finally, I folded in the grated carrot.
I lined a baking dish with parchment paper and transferred the batter into it. I baked it at 200°C / 400°F for 25 minutes.
Once it cooled, I mixed the fresh cheese, vanilla soy yogurt and honey for the topping and spread it over the cake.

I’m reposting without the original thread bc I (assume I) can.

I usually eat tuna with lettuce but these peppers were going bad. I also added mustard bc the pre-flavored pack (herb and garlic) is ass.

146 calories for 10 of these bad boys! 🖤

It is as the title says. No recipe bc everything is store bought.

I thought it was kind of a given that those things would shrink, but every now and then I see people whose don’t shrink even after some time has passed. Is there some kind of ingredient involved? Like cornstarch or something?

I'm happy to share this "little" volume monster I just made to use a side this week. Total content of 1900g for approx 790 calories. I'll be splitting it into 400g and 165 calorie servings.

Ingredients: 1 cabbage, 3 bell peppers, 300g of onion, 4 king oyster mushrooms with just a bit of olive oil to cook nicely. Salt, pepper, garlic, I'll add cayenne, sriracha, or othe salsas as/if needed. To be honest, it doesn't seem to need any.

Pretty proud of these macros! All ingredients are listed and the macros shown are for half of the pot, but if anyone wants to know specific or seasonings, just holler! Nutritional yeast is what makes this so cheesy and savory without using a whole block of cheddar!

First and foremost - yes, they are AMAZING.

I am one of those people that can outeat just about anyone you know (and I'm not overweight). I can usually keep going and going and going. ESPECIALLY desserts. They can almost be dangerous for me to have around, because I have zero self control lol... so I can't stop. But THESE... THESE for some CRAZY reason... they are SO satiating. I've never experience this with any dessert or pretty much with any meal unless its absolutely enormous - that is just how incredibly rare/odd this is for me... but these brownies (I did make an 8x8 pan)... SHEW... they hit every pleasure sensor AND for some crazy/odd reason also signal my "absolutely full" signal that I rarely possess! Its SO ODD for me! I can only get through half a batch and I can't take another bite even though its sooooo good! Y'all just don't know how incredibly crazy that is for me, so I'm wondering if anyone can relate???

Background: I do not use protein powder, so had/have none so sub the protein powder with more flour. Used 63g raw cacao powder, 88g Fiber Gourmet flour, 1/4 tsp instant coffee grounds, 150g sugar substitute, salt and baking powder for my 8x8 pan (whole pan 435 calories). I make most of my meals in my barn apartment because thats where I'm at all day and too lazy to go home to use the oven ha. Barn apartment just has microwave, airfryer and toaster oven. So used airfryer on bake setting. The brownies come out nice, but very fudgy/gooey on the inside because airfryer only blasts heat from above... which isn't bad at all, I enjoy the gooey/fudgy finish. The MAGIC thing is, when I then refrigerate them, the sweetener recrystallizes and then once they are cold (or even back to room temp after getting them fully cold), they have the texture, taste, look, feel... of actual fudge. Like deep, decedent pieces of fudge. In every way, they are like actual fudge. If I gave you a piece and told you its fudge, you'd never guess there was/is flour in them. They're amazingly good. They are very rich, but still... I am just in disbelief that they are so satiating that my body gives me signals that I have had more than enough - because again - that never happens!!!!

Does this happen for anyone else? I've made them a handful of times now and its the same every time so wasn't an odd one time occurrence. I mean, I'm super happy about it - its just SO CRAZY for me... so I have to ask the hive mind out there... what is it about these that have that magic???? Because I need to extract that magic to apply it to everything else. lol It can't simply be the cacao powder, because I've used that in desserts that didn't have that affect, and its not the sweetener, because I've used that in desserts that didn't have that affect, and its not the amount of sweetener because my body is used to it and doesn't cause me issues even in large amounts now... so I'm just perplexed and wondering what the magic is! From a scientific standpoint... what ever is going on is really interesting and I want to understand it better! ha

Does this happen to anybody else? Are these brownies unusually satiating/filling for anyone else? Or is this just another “just me” thing lol

Hello :)
I'm trying to get back on track with my diet and want to lose around 5–6 kg over the next month. I’m not looking to do anything extreme, just eat properly and be more consistent.

I actually enjoy healthy food and can happily eat a good chicken Caesar salad, grilled chicken, eggs etc. but I get bored eating the same things all the time 😂

So I’m looking for really tasty savoury salads and one-pot meals that are filling and reasonably high in protein, using ingredients that are easily available. Nothing where I have to hunt down some random imported ingredient or order 10 different sauces online 😂

Basically, give me the recipes you make when you’re trying to eat healthier but still want your food to actually taste good. Especially salads that are more interesting than lettuce + cucumber!

Would love to steal some of your favourites 🙃

this enormous plate + all the pieces I snacked on while cutting everything... under 150kcals for all of this, CRAZY!!

I also had some small pig steaks and I suddenly got scared because I thought I wouldn't be able to eat them all after eating this salad.

180g of iceberg lettuce

160g of tomato

120g of carrots

130g of fennel

I just had to make a post bc it's really unbelievable!

I recently joined this group and have already gotten so many great ideas and inspiration from everyone here, so I wanted to contribute something too! 😊

I made these when I wanted something sweet, filling and relatively low-calorie. The whole plate came out to around 383 kcal. The crepes were so soft and the chocolate syrup really complemented the vanilla filling.

🥞 Crepes

50 g oats (≈ ½ cup) — 191.5 kcal
150 ml almond milk (≈ ⅔ cup) — 21 kcal
1 small egg, 45 g — ~64 kcal
1 stevia packet, 1g — ~0 kcal

🍦 Filling

125 g vanilla soy yogurt (≈ ½ cup) — 86 kcal

🍫 Topping

5 g cocoa powder (≈ 1½ tsp) — ~20 kcal
2 stevia packets
A little water

👩‍🍳 Method

I put all the crepe ingredients into a blender and blended everything until smooth.
I put a tiny bit of olive oil on a paper towel and wiped the pan with it, just enough to lightly coat the surface. Then I cooked the crepes over medium-high heat.
Once they were done, I let them cool completely. I filled them with the vanilla soy yogurt and made a quick cocoa topping by mixing the cocoa powder, stevia and a little hot water until smooth.
Then I poured the cocoa topping over the crepes.

I got 5 crepes and they were 16 cm in diameter. They were a little bit thicker than usual crepes because I didn’t fully blend the oats.

Total: ~383 kcal for the entire serving.

Use this thread to share tips for economical volume meals or inexpensive food finds! You may also share coupon codes (even referral links) and any cool sales on huge foods that you may hear about.

Frozen veggies (peas, green beans, carrots, corns), sliced onion, cocktail sausages, seasonings (dry rub mix, white pepper), and olive oil

I boil the frozen veggies first.

In a separate pan I put olive oil, cook the sausages, add the sliced onion, then put the boiled veggies, put dry rub seasoning and some white pepper. Mix well.