Are you trying to cut calories but constantly feeling hungry? The key might not be eating less but eating differently. High-volume, low-calorie foods give you more to chew on—literally. Full of fibre and water, high-volume, low-calorie foods allow you to eat larger portions that leave you feeling full without loading up on calories.
Also known as volumetrics (or the volumetrics diet), this approach, created by Dr Barbara Rolls, has been linked to better weight loss results compared to diets built around meal replacements. And because it focuses on real food in satisfying amounts, it’s much easier to stick with in the long run.
In this article, we’ll break down the best high-volume, low-calorie foods to add to your diet, how they work and easy ways to turn them into meals you can't wait to tuck into.
What are low-calorie, high-volume foods?
Low-calorie, high-volume foods are foods that are typically rich in water and fibre that you can eat in large portions without consuming a lot of calories. Go-to options include leafy greens, berries, broth-based soups, or air-popped popcorn—foods that physically fill your stomach and help you feel satisfied, even if they're low in calories.
Based on a principle known as energy density, or calorie density, this way of eating focuses on the number of calories in a specific volume or weight of food. Foods with low energy density (like cucumber or strawberries) take up more space in your stomach and digest more slowly, which helps trigger feelings of fullness before you've eaten too many calories.
Lower-volume foods like nuts, cheese, or oils pack a lot of calories into small portions. While they're not “bad” foods, they don’t provide much physical volume, which makes it easier to overeat without realising.
When your meals fill you up, you're less likely to keep snacking afterwards, making low-calorie, high-volume foods helpful for managing weight, staying in a calorie deficit and improving digestion.
Frive’s low-calorie meal plan has a range of meals all under 500 kcal. Low calorie but packed full of nutrition. Find out more
Benefits of high-volume, low-calorie eating
Eating high-volume, low-calorie foods should leave you feeling satisfied and energised without the lull and bloating that often comes from overeating. Here's how this way of eating can benefit your body and your everyday habits:
- - Helps you feel fuller for longer
Foods that are high in volume promote satiety and trigger fullness signals through your stomach's stretch receptors, which can help reduce overall calorie intake without feeling deprived. - - Supports weight management
A low-calorie, high-volume diet can promote greater weight loss compared to restrictive or replacement-based diets, because it keeps hunger at bay and is easier to stick with. - - Reduces cravings and snacking
When meals are satisfying, you're less likely to crave calorie-dense, low-volume foods like sweets, cheese and crisps later on. - - Makes portion control easier
Larger portions of low-energy-dense foods like vegetables or broth-based soups help with visual and physical satiety, so you naturally stop eating when you’re full without needing to measure or count every bite. - - Helps balance blood sugar levels
Fibre-rich, high-volume foods can slow the absorption of sugar into the bloodstream, which may help reduce energy crashes and sugar cravings. - - Supports digestive health
Many high-volume foods are high in fibre, which helps keep digestion regular and supports a healthy gut microbiome. - - Boosts energy without the crash
Unlike calorie-dense snacks that spike and crash your energy, high-volume options fuel you steadily thanks to their fibre, water and nutrient content. If you’re still struggling with fatigue, check whether your sleep patterns or gut health might be involved. You may bewaking up tired even after 8 hours.
In contrast, high-calorie, low-volume foods like chocolate, nuts and cheese may be delicious, but they’re energy-dense and easy to overeat. Just a few bites can contain hundreds of calories, while offering little in terms of satiety and nutritional value, making it harder to manage weight or feel truly satisfied.
Note: If you’re not losing weight in a calorie deficit, it might be because you’re not eating enough volume to stay full and avoid rebound hunger.
The 10 best high-volume, low-calorie foods to add to your diet
High-volume, low-calorie foods work by giving you more on your plate for fewer calories, thanks to their high water and fibre content. Easy to add to everyday meals, these ten foods will keep you full and satisfied while keeping your calorie count low. Many of these options can easily replace higher-calorie choices in everyday meals, so you won't feel like you’re missing out either.
1. Leafy greens
Lettuce, spinach, kale and rocket are incredibly low in calories but full of water and fibre. Adding bulk to your meals, leafy greens help you feel full and are packed with vitamins and minerals. Try swapping out tortilla wraps for large romaine leaves, or add an extra handful of spinach to stir-fries and smoothies.
2. Cruciferous veg
Broccoli, cauliflower, cabbage and Brussels sprouts are fibre-rich veggies that add real substance to your plate. Nutritious and low in calories, they're great for digestion and heart health, while their dense texture makes meals more satisfying. Roast cauliflower instead of potatoes or blitz broccoli into soups and grain bowls.
3. Berries and water-rich fruits
Sweet and hydrating strawberries, blueberries, watermelon, and grapefruit are options if you have a sweet tooth, curbing sugar cravings without the calorie hit of biscuits or sweets. Use them in yoghurt, porridge, or as a fresh snack.
4. Courgette
Courgette is incredibly versatile and can be grated into oats, spiralised into noodles, or roasted as a side. It's light, hydrating and works well in place of pasta or heavier carbs, especially when you're aiming to eat larger portions with fewer calories.
5. Cucumber
Crisp, crunchy and about 95% water, cucumber is a classic high-volume food. Light and refreshing it's perfect for adding bulk to salads or dipping into hummus instead of crackers. You can even add a few slices to your water for a refreshing boost while you hydrate.
6. Celery
Often underrated, celery doesn't always get the spotlight, but it's a high-volume hero. High in water and fibre, it's low in calories and surprisingly satisfying. Because it's so crunchy, it takes longer to eat, giving your brain time to register that it's full, making it great for mindful snacking. Try pairing it with light cream cheese or peanut butter as a crunchy snack instead of crisps.
7. Tomatoes
Juicy and low in energy density, tomatoes are rich in antioxidants and easy to add to almost any dish. Use chopped tomatoes as the base for pasta sauce instead of cream or butter, or roast cherry tomatoes for a flavour-packed salad topping.
8. Air-popped popcorn
Popcorn made without butter or oil is a brilliant, high-volume snack. You get a large portion for relatively few calories, plus fibre to help you stay full. Swap crisps or chocolate bars for air-popped popcorn seasoned with herbs or a little nutritional yeast for a healthier alternative to ready-made, store-bought options.
9. Soup and broth-based meals
Broth-based soups are satisfying and much lower in calories than creamy alternatives. Because they’re usually eaten warm and with a spoon, they naturally slow down how quickly you eat, which can help you feel satisfied with less food.
Go for options full of vegetables, pulses, or lean proteins to add extra volume without adding loads of calories. Miso bowls, clear veggie soups and broth-based ramen are great swaps for richer stews or cream-based pasta when you want something that feels hearty but still light.
10. Legumes
Beans, lentils and chickpeas may be slightly higher in calories than other options on this list, but their fibre and protein content make them incredibly filling, helping you stay full for hours and curb the urge to snack.
However, they’re not for everyone, and if you have IBS or struggle with bloating, legumes can sometimes be harder to digest. So it’s worth starting small or opting for lentils, which are often easier on the gut. Add them to salads and soups or use them as a meat substitute in heartier dishes like chilli con carne or tacos.
Tip: These fibre and protein-rich foods can also support better muscle recovery after training.
Freshly made, low-calorie meals with no Ultra-Processed Ingredients are perfect for those looking for a tasty weight loss plan.
Creative recipes to use these ingredients in?
With a few simple combinations, you can create high-volume, low-calorie dishes that are filling, tasty and easy to throw together. Here are a few ideas to get started:
- - Veggie-packed stir-fry
Courgette, broccoli, cabbage and mushrooms stir-fried in a splash of soy sauce with garlic and a dash of chilli. Serve with cauliflower rice or a small scoop of brown rice. - - Souped-up salad
A big base of leafy greens with cherry tomatoes, cucumber, celery and lentils. Add grilled chicken or tofu and a drizzle of balsamic vinegar. - - Berry yoghurt bowl
Low-fat Greek yoghurt topped with mixed berries, a few chia seeds and cinnamon for a high-volume, low-calorie breakfast or snack. - - Stuffed courgettes
Hollowed-out courgettes filled with a mix of lentils, chopped tomatoes, garlic and herbs, then baked until tender. - - Broth bowl
Miso broth with steamed greens, shredded carrots, tofu and rice noodles or courgette noodles for a light, warming meal.
What foods should you avoid?
Knowing what to avoid is sometimes just as important as knowing what foods to eat. If you're focusing on high-volume, low-calorie eating, it's helpful to limit foods that are dense in calories but low in volume.
Here are some common foods to steer clear of:
- - Sweets and pastries: Small in size but packed with sugar and calories, they offer very little satiety or nutrition.
- - Cheese and fatty meats: Calorie-dense and easy to overdo, even small portions can add up quickly.
- - Fried foods: Often high in fat and low in volume, fried options don’t offer much in terms of fibre or water.
- - Nuts and nut butters: While healthy in moderation, they’re very calorie-rich and easy to overeat. Stick to small portions if including them in your diet.
- - Sugary drinks and alcohol: These add calories without making you feel full and can spike hunger later on.
Is volume eating safe and sustainable?
Volume eating can be safe and sustainable when done with balance in mind. It's not about stuffing yourself with mountains of salad but choosing foods that naturally fill you up without loading on unnecessary calories.
The key is variety. While high-volume, low-calorie foods are great for satiety, your body still needs enough energy, macronutrients and micronutrients to function well. That's why a diet made up entirely of cucumbers and popcorn won't work in the long-term.
Make sure you're pairing volume foods with good sources of protein, healthy fats and plenty of colour and variety.
Tip: Understanding how many calories you need to gain muscle can help you customise volume-based meals without underfueling.
Tips for making high-volume, low-calorie eating work in real life
Eating more while eating smart and not putting on weight sounds great—but how do you actually make it stick day to day? Here are a few simple tips to help you build habits that feel good and work in the long term:
- - Tune into your hunger cues
High-volume meals help you feel full, but listening to your body is still important. Eat when you’re genuinely hungry, and slow down enough to notice when you’ve had enough. - - Practice mindful eating
Eating without distractions can help you enjoy your food more and avoid overeating, even when your plate is full of low-calorie options. - - Prioritise balance
Don’t just focus on volume. Include protein, healthy fats and a variety of nutrients to stay energised and satisfied throughout the day. - - Choose wisely when eating out
Go for dishes loaded with vegetables or broth-based soups. Ask for dressings or sauces on the side, and consider swapping fries for a side salad or extra greens. - - Aim for sustainable calorie intake
For safe weight loss, most people should aim to eat around 500 fewer calories than their maintenance level per day—this often means sticking to around 1,500–1,800 calories, but it depends on your age, activity level and goals. Volume eating can also help those trying to lose weight and gain muscle by managing hunger during calorie control phases. - - Exercise regularly
If you’re exercising regularly, knowing what to eat after a workout that also supports volume eating can help fuel recovery without overdoing calories. - - Prep ahead with Frive
Frive meals are designed with nutrient balance and satiety in mind, using whole, high-volume ingredients that fill you up without unnecessary calories. It’s a simple way to stick to your goals without the effort of daily cooking. Want even more structure? Follow our7-day protein diet plan to stay consistent and satisfied. If you're new to prepping, our beginner’s weight loss meal prep guide offers simple strategies that pair perfectly with high-volume eating. Find out more about Frive’s meal plans.
“The food is tasty and has clean ingredients, and it’s really helpful to have all the nutritional information ready. I also felt really full after each meal.” Soph - Frive customer
Eat well and stay full with low-calorie foods
Eating well doesn't have to mean going hungry. With high-volume, low-calorie foods, you can enjoy full plates and feel properly satisfied without losing sight of your health or weight goals.
By filling your plate with fibre-rich veggies, fruits, legumes and broth-based meals, you're more likely to feel full and stay energised throughout the day while curbing potential cravings.
Compared to calorie-dense snacks or creamy dishes, this approach gives your body the volume it wants with the nutrition it needs, making it easier to eat mindfully and maintain progress over time.
Frive meals are built around this same philosophy. They use low-calorie, high-volume foods and whole ingredients to create balanced, ready-to-enjoy meals that keep you full. There is no calorie counting, no restrictive diets, just real food that works with your goals.
Dig into our healthy meal plans and see how easy it is to eat more for less. Less effort, fewer calories, more satisfaction.
For a limited time, try Frive at a discounted rate today!
FAQs
What is the highest volume, lowest calorie food?
Leafy greens like lettuce, spinach, and rocket are among the foods with the highest volume and lowest calories. They’re made up mostly of water and fibre, meaning you can fill your plate without adding many calories. Cucumber, courgette and celery also fall into this category and are great for adding bulk to meals.
What foods are very filling but low in calories?
Foods high in fibre and water—like berries, legumes, broccoli, popcorn and broth-based soups—tend to be very filling while still being low in calories. High-volume, low-calorie foods take up space in your stomach and digest slowly, which helps keep you fuller for longer without needing to eat more.
How can I add volume without calories?
To add more volume to your meals without piling on calories, focus on ingredients like non-starchy vegetables, water-rich fruits, leafy greens and broth. Pair them with lean proteins and healthy fats to meet your nutritional needs and keep you feeling satisfied.
What is eating large amounts of low-calorie food?
Eating large amounts of low-calorie food is often referred to as volume eating, which focuses on filling your plate with foods that are low in calories but high in volume, like vegetables, fruit and whole grains.
Can volume eating help with calorie deficit adherence?
Yes. High-volume meals help stretch your stomach and keep you full, making it easier to eat fewer calories without constantly battling hunger. If you’renot losing weight in a calorie deficit, this may be a factor.
Does volume eating support muscle gain or fat loss?
Definitely. By increasing satiety and managing hunger, volume eating makes it easier to stick to your goals. Learn how tolose weight and gain muscle while eating real, satisfying meals.
How can I recover well from training while following a low-calorie diet?
Focus on volume-friendly meals that are also rich in fibre and plant-based protein. Our guide to thebest foods for muscle recovery offers suggestions that support recovery and gut health.
