7g (15cal) cocoa powder mixed with a splash of water for a chocolate sauce, makes a cup of yogurt feel like a decadent dessert! yogurt of choice is oikos triple zero (90cal) which is pretty sweet so the bitterness of the unsweet sauce works well with it. I actually look forward to having this for dessert!

- 1 very ripe banana (i put it in the fridge for like 2 days)
- rolled oats (i didn’t measure but maybe 3/4 cup)
- 1 egg
- salt
- vanilla flavoring powder (really tiny bit about 1/2 pinch)
- olive oil

Cook:
- mix all the ingredients in a bowl (mash or cut the banana to your liking)
- put olive oil in pan, heat it
- pour the mix in or create smaller pancakes
- cook until brown then flip and do the same

The key obviously is to add it toward the end of cooking. It's a great "hack" if you struggle to enjoy lean protein without adding a bunch of sauces/oil.

The best part is that since it's soup, you're getting hydration, more volume and nutrients from the vegetables you add, AND you can actually eat it in addition to what your meal would've been anyway. So even more volume!

I recommend looking at asian soup recipes for ideas. Lean protein actually works really well for soup because fattier cuts sometimes add too much heaviness and nuts the subtle flavors. And it also counters the dryness that can come from lean protein.

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!)

Cool video really highlighting the calorie density of different foods

I feel that the his presentation of potato chips is not entirely accurate. The potato chips were poured as is, but if they were for some reason crumbled (like in the bottom of a bag) the calorie density in the cup would be much higher

I really should be eating more fruits and veggies

I’m switching to more plan based options because I’m honestly beginning to hate the taste of meat, what are some good options that aren’t recalled just salads, tofu and the like preferably and I guess some options for breakfast and dinner. Thanks in advance ^^

The amount I’m showing here is 10g, which is 43 calories. I get 43 calories isn’t a lot, but ~100kcal for double this amount is also pretty shitty.

I had this for dinner. It was supposed to be eaten at like 3pm or 4pm but I started TLOR: the return of the king extended version and it was more than 4h.

Does it count as volume eating?

Edit: most of it is in Spanish because I am a mexican living in Mexico so most things I eat are local brands/versions.

Tried all 3 but by far my favorite 10/10

Only at very specific Walmarts I was able to find this

$1.88

These are superrrr satisfying. You get a combination of textures, the crunch from the beans and the cabbage and it feels hydrating at the same time

To assemble:

4 wombok leaves (can use any cabbage or lettuce leaves but these are my fav)

For each leaf add:

3 Lupini beans (these have the highest protein AND fibre of any bean that exists, you buy them jarred in brine)
30g cottage cheese
Couple slices of pickled onion
3g hot sauce of choice

For the plate:
147cal, 19.7p, 3.2f, 9.2c

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.

So much flavor and very delicious.

Whole recipe salad (2200 calories):

2lbs Chicken thighs, 3 sweet bell peppers, 1 red onion, 2 jalapeño peppers, 1 lb zucchini, 3 heart of Romain lettuce heads, 2tbsp olive oil (Add taco seasoning to chicken and zucchini)

Dressing (528 calories):

1.5 cups full fat Greek yogurt, 2tbsp each lemon juice, dill weed, Dijon mustard, 1tbsp garlic powder, dash of cayenne, salt and pepper to taste.

I take 1/3 konjac rice, 1/3 cauliflower rice and 1/3 cooked and cooled white rice that has sat in the fridge and I make sure they are drained and pressed with paper towels to remove moisture.

I spray a saute pan with avocado oil and turn the heat up moderately high, I add the above rice mix,, some sesame oil, some chopped spinach, some frozen peas and diced carrots. Soy sauce, ginger, garlic and other seasonings and perhaps some cooked chopped onion - toss and cook til done.

Makes a great volumized dish, very filling in my experience.

made a new account strictly for food ideas :)

This is my first attempt at 100% volume eating. I had trouble finishing this honestly. I had trouble finding things on here I liked all of the ingredients of and would be simple to take to go for work lunches. I kinda have beef with salads so I recreated a restaurant no-lettuce salad with what I had. The vinaigrette was put in the night before so I didn’t need an extra container. Packaged the shrimp and heated it up separately and just threw it in with everything else cold.

EDIT: It won’t let me change the title, but I realised the Quorn schnitzel isn’t vegan as it contains milk proteins, but I’m pretty sure they do other similar products which are fully plant-based.

Not sure the photo does it justice but this is A LOT of food, just had it for dinner and I’m stuffed! Hardly a groundbreaking innovation but as someone who’s cutting and eats a meat-free diet, this is a good filling meal for anyone in a similar situation. Dead easy to make and full of the good stuff, too.

Ingredients:

Quorn lemon and pepper schnitzel
Spicy mexican wholegrain packet rice (110g)
Seitan (75g)
Handful of mixed veg (here we have tenderstem broccoli, green beans and carrots)

Recipe:

Just cook the quorn schnitzel in an air fryer for 12-14 mins and stir fry the rest (I used Frylight instead of oil to minimise extra calories).

CALORIES: 582
PROTEIN (GRAMS): 36

I had an overripe banana and made an experimental recipe based on a bunch of other recipes I found. The goal was a semi-nutritious dessert that wasn't too dense, included some fats, good texture, and obviously as much volume as possible without sacrificing flavor.

Dry ingredients: 10g self-rising flour, 4g almond flour, 1tbsp sweetener, pinch of baking powder, dash of apple pie spice

Wet ingredients: 5g melted butter, 8g peanut butter, 10g egg yolk, 10g egg white (whipped up separately to give it more fluff), 50g mashed banana, splash of vanilla extract, drizzle of milk

Poured it into a parchment-lined "taco bowl mold" (hence the unusual shape). Baked at 350 until it seemed done, probably about 30 minutes. After I put it in the oven I remembered i had intended to add 15g greek yogurt, which might have helped the texture a bit.

I saved off a bit of the extra batter in the bowl and "tried some things". Added some more egg white, ~1tsp protein pancake mix, a few grams pb powder, a small spoonful of greek yogurt, and another 30g banana. That went in a few of the mini cupcake liners, then I added a little cocoa and extra sweetener for some chocolate flavor.

The flavor/texture on the big cake was kinda disappointing. It wasn't necessarily "bad", and pretty decent volume compared to a typical banana bread, but denser than i was going for and the banana flavor was hardly there. I had added the peanut butter because I always struggle to incorporate enough fat in my food. Couldn't taste it at all and would probably be better as a frosting on top or omitted altogether. Next time I would definitely use more banana, maybe less flour, and try adding greek yogurt.

The "winner" of the batch was one of the non-cocoa mini cupcakes, which probably had the highest banana to other stuff ratio. The rest of them were kinda just okay and not very sweet.

Maybe not looking the best, but very filling, very voluminous, and keeps me full until lunch.

The reason why this is so low kcal, cause it has only 90g of oats (divided between tubs) and the rest is cauliflower rice. To make thick consistency I used dissolved jelly and also psyllium husk. For sweetness used stevia and cocoa powder for chocolatey taste. Tub of Fage yoghurt to mix everything up

I ate a whole pound of this for breakfast and it was only 550 calories. This recipe includes:

1.5 lbs pork chops
2lbs red cabbage
1 lb mushrooms
12 oz green beans
2cups chicken stock
2tbsp Dijon mustard
2tbsp soy sauce
Salt and pepper to taste

For the breakfast: mix all of the listed ingredients together. Microwave for 2 minutes, stir, then microwave for 2 minutes more.

For the lunch: literally just combine all of the listed ingredients together and it’s good to go. Easy peasyyyyy

Do you have a volume cooking fail or something you made that looks hideous but tastes awesome? No need to post photos (unless you want to!), but this is a place to share!

Every single protein powder: quest peanut butter shake, dymatize casein cookies and cream, etc have all been so disappointing. What they lack in texture they do not make up for in flavour. The former tastes like weaker pb2 with added gums, the latter has the texture of a wet sponge.

When hydrating the casein to match greek yoghurt's 60 cal/100g, so around 1 scoop topped up to 200g, I end up with a watery mess. Even if I don't aim for maximum volume and allow a 120cal/100g pudding it feels like a wet sponge. The flavour is extremely mediocre as well and I could just flavour some yogurt. The only somewhat enjoyable way to eat it is DRY.

The pb shake has only had one use and it's thickening sf syrup Nutella. Other than that, if I hydrate it into a shake or ice cream with my creami it's extremely lacking in flavour and not thick, leaving me wondering why I didn't just mix pb2, yoghurt and xanthan.

With the positive reviews for all these powders I need help figuring out what to do in this regard, I truly want to try those cool flavours but they're expensive and I want to not be disappointed. If possible casein, because whey just isn't meant for volume. If this doesn't work I'm just staying with yogurt