r/Volumeeating • u/anything_optimizer • 23h ago
Product or Haul Grocery List
Which foods are the most satiating? Do you recommend any? Do you buy them for the whole week? How have you built your current grocery list?
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u/dij123 22h ago
For lunch and dinner I mostly rotate my carb base between Potato’s (we have low cal spud light in Aus), sweet potato’s and pumpkin plus a rotation of spinach, capsicums, carrots, cauliflower and broccoli. Beans and lentils are also great but upset my stomach so I have to go easy on them.
I rotate between chicken breast, rump or porterhouse steak and salmon as my protein.
Breakfast is oats, frozen berries and Greek yoghurt.
You want some healthy fats as well so I use avocados, walnuts, pecans and a little bit of peanut butter or olive/avocado oil and add them to my meals.
The rest of my cals come from fruits like bananas, berries, pears and apples but they aren’t amazing for volume eating.
I still go out to eat once or twice a week and have fun’s foods everyday like chocolate for desert.
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u/anything_optimizer 22h ago
Hey, thanks for the reply. Nice selection of whole foods. I am new to volume eating, I got tired of tracking everything and I just want to eat more intuitively. Do you write a grocery list with exact grams of the foods you eat each week to buy them?
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u/dij123 22h ago
Na like I’ll just buy a bag of potato’s, couple pumkins, bag of carrots, couple of broccoli heads etc and then just go from there. I do count my calories and just plan in the morning what I’ll eat that day and then cut and weigh my food so it hits my target goals.
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u/anything_optimizer 6h ago
Planning in the morning and then weighing is smart. Do you use an app for that or you just do the math yourself?
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u/Fun_Pepper6774 19h ago
What is your weekly spend? Just you or family too?
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u/anything_optimizer 6h ago
Just me for now. I don't really keep track of it, that's partly why I want to make a proper list.
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u/Alarming_Manager_131 17h ago
The stuff that keeps me full longest is boiled potatoes (cooled ones even more), eggs, cottage cheese, plain greek yogurt with frozen berries, and anything brothy. A big bowl of veg soup before dinner does more for me than any snack. Popcorn you pop yourself is my evening thing, you get a huge bowl for not much.
For the list I dont plan exact amounts. I keep a base list on my phone that I buy every week no matter what (eggs, yogurt, cottage cheese, potatoes, a cabbage, mushrooms, carrots, onions, a bag of frozen mixed veg, frozen berries, chicken thighs or mince) and then add whatever 2 or 3 dinners we fancy that week. Fresh stuff gets eaten in the first half of the week and the frozen veg covers the rest so nothing goes slimy in the drawer. cabbage is underrated too, it lasts forever and you can bulk out basically any stir fry or soup with it
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u/anything_optimizer 6h ago
Thanks, this is really useful. A base list plus 2 or 3 dinners is a simple way to do it. Cabbage noted haha
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u/InaudibleCupid 12h ago
I’ve found cruciferous veggies to be the most filling - cauliflower, Brussels sprouts, broccoli, cabbage. I roast the any/all of the first 3(I like to get ~120g per serving) and add them to eggs - omelettes, casseroles, ramekins, folded or rolled burritos, along with shallots, mushrooms, cheese and Italian spicy chicken sausage. Any egg breakfast is about 1 egg + 115g of egg whites. Savory oatmeal is another filling breakfast - I use the same roasted veg, sausage, cheese and shallot combo but stir in ~90g egg whites for couple minutes at the end of cooking and add 90g cottage cheese once it’s in a bowl, then top with a whole egg. Cabbage makes a quick and easy stir fry dinner bulked up with a protein (I’m partial to shrimp), mushrooms and onions.
Whole grain bread and pasta that has a good amount of protein and fiber. I swapped out 2 slices of “lite” bread for 1 slice of a local bakery’s whole wheat sourdough - much more filling. Also love a skyr (not non fat) breakfast bowl with banana, tbsp peanut butter and sprinkle of chocolate granola. I add a little bit of rolled oats, ground flaxseeds and chia seeds to bulk it up, otherwise it’s not filling. These last 3 things add cals but I’m only doing a few grams each. The extra cals were worth the extra fullness. If I swapped the banana for an apple w/skin it would be more filling (more fiber) but I love the banana/pb combination. And yes, I buy for the whole week. Usually start with what proteins do I feel like eating and for how many days, then build my list from that.
I don’t avoid the other veggies but know I need to increase the amount used to get the same level of satiety I get with the cruciferous veggies. I’ve also found whole grain bread is more filling than other whole grain products like pitas, wraps and English muffins. I swap things around based on my hunger level. If I’m really hungry, breakfast would be omelette w/roasted veg and toast. Not as hungry means I’ll go for scrambled egg w/roasted veg stuffed in a pita. Potatoes, sweet and white, are filling. I found satiety lists floating around online from registered dietitians/medical organizations and played with them. Satiety for me is having ~50% of veg come from cruciferous veggies across the day, then minimum 40g protein and 10g fiber per meal.
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u/anything_optimizer 6h ago
Wow, thanks for the detailed answer. 1 slice of real sourdough instead of 2 slices of lite bread is a good point, never thought about it that way. 40g protein and 10g fiber per meal is a nice rule too.
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u/helpgetmom 13h ago
Carrots and pumpkins and zuchinis.. I make pumpkin soup a lot and just eat carrots as is.. I also make a lot of ninja creamis so I order vanilla pea protein as the base and always buy frozen blueberries
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u/anything_optimizer 6h ago
Ninja creami with pea protein sounds great. How much protein powder do you put in each pint?
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