So you’ve heard about high volume eating—and maybe you’re even intrigued by the idea of feeling full without blowing your calorie budget.
But what does it actually look like?
Today, we’re walking you through a sample day of volume eating—real meals, real portions, and no “rabbit food” in sight. Whether your goal is weight loss, maintenance, or just not feeling like you're starving all day, this approach might be your new best friend.
First, a Quick Reminder: What Is High Volume Eating?
High volume eating means focusing on foods that give you more physical volume for fewer calories. Think:
- Water-rich fruits and vegetables
- Lean proteins
- Airy or fibrous carbs
- Smarter treats that don’t sacrifice satisfaction
The goal? Bigger portions. Better satiety. Fewer cravings.
You can get the full scoop in our beginner’s guide.
Now let’s get into the fun part—a day in the life.
🥣 Breakfast (Approx. 350–400 Calories)
High Volume Greek Yogurt Bowl
- ¾ cup non-fat plain Greek yogurt
- ½ cup frozen berries (they plump up as they thaw = more volume)
- ½ sliced banana
- 1 tsp chia seeds
- 2 tbsp puffed rice cereal for crunch
- Cinnamon, vanilla extract, or sweetener of choice
Why it works:
This bowl is packed with protein and water-rich fruit, giving you a creamy, filling, and crunchy combo that feels bigger than it is.
🥗 Lunch (Approx. 450–500 Calories)
Massive Salad with Roasted Chicken
- 3–4 cups romaine + spinach
- 1 cup roasted broccoli + zucchini
- 4 oz grilled chicken breast
- Cherry tomatoes, cucumber, shredded carrots
- 2 tbsp light vinaigrette
- Optional: sprinkle of sunflower seeds or avocado for fat
Why it works:
It’s not just a salad—it’s a giant salad. Volume + protein = fullness without the crash.
🍿 Snack (Approx. 150 Calories)
Air-Popped Popcorn + Sparkling Water
- 3 cups air-popped popcorn
- Dash of salt or nutritional yeast
- One can of flavored sparkling water
Why it works:
Popcorn is one of the kings of high-volume snacking—tons of bite, tons of crunch, barely any calories.
🍽️ Dinner (Approx. 500–550 Calories)
Veggie-Heavy Stir-Fry with Jasmine Rice
- ½ cup cooked jasmine rice
- 1 cup sautéed cabbage
- ½ cup mushrooms
- ½ cup bell peppers
- 3 oz shrimp or lean chicken
- Low-calorie stir-fry sauce or coconut aminos
- Garnish with green onion and sesame seeds
Why it works:
By doubling down on veggies and seasoning everything well, this feels like a huge dinner—without the calorie overload.
🍫 Dessert (120 Calories)
- One soft, rich, fudgy brownie
- Optional: serve with strawberries or a dollop of light whipped topping
Why it works:
You get that sweet, chocolatey fix without the guilt. It’s dessert that plays by the rules of high volume eating—and still delivers on flavor.
✅ Total Calories: ~1,600–1,750
And guess what?
You’ll be full all day—without obsessing over macros, without depriving yourself, and without skipping dessert.
Final Thought
High volume eating isn’t just a strategy—it’s a lifestyle. One that lets you eat more, feel better, and enjoy what’s on your plate.
Want to ease into it?
Start with dessert. Try our brownie and feel the difference volume can make.