Volume Eating Recipes
Volume eating recipes are the secret to staying full, energized, and healthy—without feeling restricted. Built on whole gluten-free foods and inspired by my Italian roots, these recipes are perfect for anyone who wants to eat more and weigh less.
Ingredients
- Leafy greens romaine, spinach, kale
- Cruciferous vegetables broccoli, cauliflower
- Water-rich veggies zucchini, cucumber, tomatoes
- Lean protein grilled chicken, egg whites, cottage cheese
- High-fiber carbs beans, oats, lentils
- Gluten-free grains quinoa, rice, potatoes
- Low-calorie sauces salsa, mustard
- Fresh herbs and gluten-free spices
Instructions
- Start with a base of high-volume vegetables like leafy greens or roasted zucchini.
- Add a portion of lean protein such as grilled chicken or egg whites.
- Layer in fiber-rich carbs like lentils or oats if needed for energy.
- Top with flavor boosters: fresh herbs, lemon juice, or gluten-free spices.
- Use cooking methods like baking, steaming, or air frying to keep meals light and satisfying.
- Combine ingredients in large bowls or meal prep containers for easy access during the week.
- For dessert or snacks, try recipes like cottage cheese banana pancake bites or protein smoothies with hidden veggies.
Notes
Volume eating is ideal for gluten-free lifestyles and can be customized for vegetarian, high-protein, or low-sugar diets. Always prioritize whole, unprocessed ingredients and prep ahead for success.
Nutrition
Serving: 1bowlCalories: 320kcalCarbohydrates: 28gProtein: 28gFat: 9gSaturated Fat: 2gPolyunsaturated Fat: 7gCholesterol: 40mgSodium: 450mgFiber: 9gSugar: 6g
Tried this recipe?Let us know how it was!