The Grocery List for High Volume Eaters: Staples to Keep You Full All Week

Starting a high volume eating routine doesn’t mean you need to revamp your entire kitchen—just shop a little smarter.

The goal?
Fill your cart (and your plate) with foods that are low in calories, high in satisfaction, and actually enjoyable to eat.

We’ve put together a starter grocery list, organized by category, to help you stay full, energized, and on track all week long.

🖼️ Suggested Image: A bright, well-organized grocery haul

(Photo featuring leafy greens, berries, yogurt, popcorn, whole grain bread, and your brownie front and center)

🍓 Produce Section: The Foundation of Volume

These foods are high in water and fiber, which makes them perfect for building bulk into meals without piling on calories.

Must-Haves:

  • Leafy greens: romaine, spinach, arugula, kale

  • Cruciferous veggies: cauliflower, broccoli, Brussels sprouts

  • Bell peppers, zucchini, cucumbers, tomatoes

  • Carrots and celery for crunchy snacks

  • Berries: strawberries, blueberries, raspberries

  • Citrus fruits: oranges, grapefruits

  • Apples and pears: high fiber, super filling

🧠 Learn more about energy-dense vs. low-energy-dense foods from the Mayo Clinic.

🖼️ Suggested Image: Side-by-side photo of a 100-calorie portion of berries vs. a 100-calorie cookie

🥚 Protein Staples: The Staying Power

Protein helps keep you full for hours. Look for lean, low-calorie options to pair with your volume-based meals.

Go-To Options:

  • Eggs and egg whites

  • Non-fat or low-fat Greek yogurt

  • Cottage cheese

  • Canned tuna or salmon (in water)

  • Chicken breast or turkey

  • Shrimp or firm tofu

  • Plant-based options like lentils and edamame

🧠 Explore how protein supports fullness in this Healthline breakdown.

🥣 Pantry Items: For Crunch, Comfort, and Convenience

These foods help you build meals and snacks that are cozy and high volume.

Stock Up On:

  • Air-popped popcorn

  • Rolled oats or steel-cut oats

  • Rice cakes (low-calorie, surprisingly filling when topped well)

  • High-fiber wraps or whole grain bread

  • Puffed rice cereal or unsweetened granola

  • Low-sodium broths for soups and “veggie pre-loads”

  • Black beans, lentils, chickpeas (canned or dry)

🧠 Popcorn is one of the best volume snacks out there. Learn more from Cleveland Clinic.

🍫 Smart Sweets & Snacks: Because You Deserve Dessert

This is where most “healthy” grocery lists fall flat.
High volume eating includes dessert—just the right kind.

Our Favorite?

Other solid add-ons:

  • Frozen berries + Greek yogurt = instant dessert bowl

  • Sugar-free Jell-O or pudding cups (good in moderation)

  • 70% dark chocolate squares (for that rich fix)

🧠 See how mindful indulgence fits into sustainable eating habits.

🖼️ Suggested Image: Brownie with sliced strawberries and whipped topping on a plate

🛒 Your Printable High Volume Grocery List

(Feel free to turn this into a downloadable PDF for email capture 👇)

✔️ Produce

  • Romaine, spinach, kale

  • Broccoli, cauliflower

  • Bell peppers, zucchini

  • Berries, apples, oranges

✔️ Protein

  • Eggs, egg whites

  • Greek yogurt

  • Chicken, shrimp, tofu

✔️ Pantry

  • Popcorn kernels

  • Rolled oats

  • Rice cakes

  • Whole grain wraps

  • Broth (low sodium)

✔️ Dessert & Snacks

Final Bite

High volume eating doesn’t start in your kitchen—it starts in the grocery aisle.
And once you’ve got the right staples, eating more while still feeling great becomes second nature.

Want to make your first week even sweeter?
Start with dessert—your future self will thank you.

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