Are you tired of sacrificing flavor for a healthy diet? Losing weight doesn’t have to mean giving up your favorite dishes. In fact, incorporating more volume-eating recipes into your meal routine can actually help with weight loss. The idea behind volume eating is that by consuming high-fiber, low-calorie foods like fruits, vegetables, and lean proteins, you’ll feel full and satisfied without overeating.
In this article, we’re sharing 20 delicious volume-eating recipes that will help you on your weight loss journey. From protein-packed breakfast bowls to savory stir-fries and hearty salads, these recipes are not only tasty but also packed with nutrients and low in calories. Whether you’re a busy professional or an active athlete, these meals will keep you fueled and focused all day long.
Greek yogurt and berry protein bowl
Start your day with a nutritious and delicious breakfast that’s packed with protein, fiber, and antioxidants. This Greek yogurt and berry protein bowl is the perfect way to fuel up for a busy morning.
Ingredients:
– 1 cup Greek yogurt
– 1/2 cup mixed berries (blueberries, strawberries, raspberries)
– 1 tablespoon honey
– 1 scoop vanilla protein powder
– 1/4 cup sliced almonds
– Sprinkle of chia seeds (optional)
Instructions:
1. In a bowl, combine the Greek yogurt and honey. Mix until smooth.
2. Add the mixed berries and stir gently to combine.
3. Add the vanilla protein powder and mix until well combined.
4. Top with sliced almonds and sprinkle with chia seeds if desired.
5. Serve immediately and enjoy!
Cooking Time: 5 minutes
Servings: 1
Zucchini noodle stir-fry with shrimp
This recipe is a flavorful and healthy twist on traditional stir-fries, featuring zucchini noodles (zoodles) and succulent shrimp. Perfect for a quick weeknight dinner or lunch.
Ingredients:
– 1 medium zucchini
– 12 large shrimp, peeled and deveined
– 2 tablespoons vegetable oil
– 1 small onion, thinly sliced
– 2 cloves garlic, minced
– 1 teaspoon soy sauce
– 1 teaspoon sesame oil
– Salt and pepper to taste
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. Cook zucchini noodles according to package instructions or using a spiralizer.
2. Heat vegetable oil in a large skillet or wok over medium-high heat.
3. Add shrimp and cook until pink, about 2-3 minutes per side.
4. Remove shrimp from the skillet and set aside.
5. In the same skillet, add onion and garlic and cook until softened, about 1 minute.
6. Stir in soy sauce, sesame oil, salt, and pepper.
7. Add cooked zoodles to the skillet and stir-fry for 1-2 minutes.
8. Return shrimp to the skillet and combine with zoodles.
9. Cook for an additional 30 seconds.
10. Garnish with cilantro leaves, if desired.
Cooking Time: 15-20 minutes
Cauliflower rice stir-fry with chicken
A healthy and flavorful twist on traditional rice dishes, this cauliflower rice stir-fry is a great alternative to grains. With the added protein of chicken, this recipe makes for a quick and easy dinner.
Ingredients:
– 1 head of cauliflower
– 1 lb boneless, skinless chicken breast, cut into small pieces
– 2 tablespoons vegetable oil
– 1 clove garlic, minced
– 1 cup mixed vegetables (bell peppers, carrots, snap peas)
– 2 teaspoons soy sauce
– Salt and pepper to taste
– Optional: sesame seeds, chopped scallions for garnish
Instructions:
1. Pulse cauliflower in a food processor until it resembles rice.
2. Heat oil in a large skillet or wok over medium-high heat. Add chicken and cook until browned, about 5-6 minutes.
3. Add garlic, mixed vegetables, and soy sauce to the skillet. Stir-fry for an additional 4-5 minutes.
4. Add cauliflower “rice” to the skillet and stir-fry until heated through, about 2-3 minutes.
5. Season with salt and pepper to taste.
6. Serve hot, garnished with sesame seeds and chopped scallions if desired.
Cooking Time: 20-25 minutes
Egg white and veggie scramble
A protein-packed breakfast or brunch option that’s perfect for a quick morning meal. This recipe uses egg whites and a variety of colorful vegetables to create a nutritious and delicious dish.
Ingredients:
– 4 large egg whites
– 1 cup mixed bell peppers (any color), diced
– 1 cup broccoli florets
– 1/2 cup chopped mushrooms
– 1 tablespoon olive oil
– Salt and pepper, to taste
– Optional: shredded cheese (Cheddar or mozzarella work well)
Instructions:
1. Crack the egg whites into a bowl and whisk until frothy.
2. Heat the olive oil in a large non-stick skillet over medium-high heat.
3. Add the bell peppers, broccoli, and mushrooms to the skillet. Cook for 5-7 minutes or until the vegetables are tender.
4. Pour the whisked egg whites over the vegetables and stir gently to combine.
5. Scramble the mixture with a spatula until the eggs are cooked through, about 3-4 minutes.
6. Season with salt and pepper to taste.
7. Serve hot, topped with shredded cheese if desired.
Cooking Time: 12-15 minutes
Massive garden salad with balsamic dressing
Elevate your salad game with this hearty mix of colorful vegetables and tangy balsamic dressing, perfect for a light lunch or dinner.
Ingredients:
– 4 cups mixed greens (arugula, spinach, lettuce)
– 1 cup cherry tomatoes, halved
– 1 cup cucumber, sliced
– 1 cup carrots, peeled and grated
– 1/2 cup red onion, thinly sliced
– 1/2 cup crumbled feta cheese (optional)
– 1/4 cup chopped fresh parsley
– 1/4 cup balsamic vinegar
– 2 tbsp olive oil
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine mixed greens, cherry tomatoes, cucumber, carrots, and red onion.
2. In a small bowl, whisk together balsamic vinegar and olive oil.
3. Pour the dressing over the salad and toss to coat.
4. Top with crumbled feta cheese (if using) and sprinkle with parsley.
5. Season with salt and pepper to taste.
Cooking Time: 10 minutes
Spicy black bean and corn salad
This spicy black bean and corn salad is a flavorful and healthy side dish perfect for any occasion. The combination of sautéed onions, garlic, and jalapeño peppers adds a depth of flavor that complements the sweetness of the corn and beans.
Ingredients:
– 1 cup cooked black beans
– 1 cup frozen corn kernels, thawed
– 1/2 cup diced red onion
– 3 cloves garlic, minced
– 1 jalapeño pepper, seeded and finely chopped
– 2 tablespoons olive oil
– 1 tablespoon lime juice
– Salt and pepper to taste
– Optional: cilantro leaves for garnish
Instructions:
1. Heat the olive oil in a large skillet over medium-high heat.
2. Add the diced onion and cook until translucent, about 3-4 minutes.
3. Add the minced garlic and chopped jalapeño; cook for an additional minute.
4. Stir in the cooked black beans, corn kernels, salt, and pepper.
5. Cook for 1-2 minutes or until heated through.
6. Squeeze lime juice over the salad and toss to combine.
7. Serve warm or at room temperature, garnished with cilantro leaves if desired.
Cooking Time: 10-12 minutes
Broccoli and carrot slaw with lemon tahini dressing
This refreshing slaw combines crisp broccoli and carrots with a creamy lemon-tahini dressing, perfect for a light and flavorful side dish or topping for your favorite meals.
Ingredients:
– 3 cups broccoli florets
– 2 medium carrots, peeled and grated
– 1/4 cup freshly squeezed lemon juice
– 1/4 cup tahini
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– Salt and pepper to taste
– Fresh parsley or cilantro leaves for garnish (optional)
Instructions:
1. In a large bowl, combine broccoli and carrots.
2. In a small blender or food processor, blend lemon juice, tahini, garlic, and olive oil until smooth.
3. Pour the dressing over the slaw mixture and toss to coat.
4. Season with salt and pepper to taste.
5. Garnish with fresh parsley or cilantro leaves, if desired.
6. Serve immediately or refrigerate for up to 24 hours.
Cooking Time: 10 minutes
Air-fried crispy tofu with sriracha dip
Transform regular tofu into a crispy and addictive snack with this easy recipe! By air-frying the tofu and serving it with a tangy sriracha dip, you’ll be hooked from the first bite.
Ingredients:
– 1 block of extra-firm tofu, drained and cut into cubes
– 1/2 cup cornstarch
– 1/4 cup panko breadcrumbs
– 1 tablespoon olive oil
– Salt to taste
– Sriracha sauce (store-bought or homemade)
– Optional: chopped green onions and sesame seeds for garnish
Instructions:
1. Preheat the air fryer to 400°F (200°C).
2. In a shallow dish, mix together cornstarch and panko breadcrumbs.
3. Toss tofu cubes in the cornstarch mixture until evenly coated.
4. Place tofu cubes in a single layer in the air fryer basket.
5. Drizzle with olive oil and sprinkle with salt to taste.
6. Cook for 10-12 minutes, shaking halfway through.
7. Serve hot with sriracha dip and garnish with chopped green onions and sesame seeds (if desired).
Cooking Time: 10-12 minutes
Stuffed bell peppers with quinoa and turkey
This recipe is a flavorful and nutritious twist on traditional stuffed peppers, featuring quinoa and turkey as the main ingredients. Perfect for a quick and easy weeknight dinner!
Ingredients:
– 4 bell peppers, any color
– 1 cup cooked quinoa
– 1 pound ground turkey
– 1 onion, finely chopped
– 2 cloves garlic, minced
– 1 teaspoon cumin
– 1/2 teaspoon paprika
– Salt and pepper to taste
– 1/4 cup shredded cheddar cheese (optional)
Instructions:
1. Preheat oven to 375°F.
2. Cut the tops off the bell peppers and remove seeds and membranes. Place them in a baking dish.
3. In a large skillet, cook turkey, onion, garlic, cumin, paprika, salt, and pepper until browned, breaking up with spoon as needed.
4. Add cooked quinoa to the skillet and stir to combine.
5. Stuff each bell pepper with the turkey-quinoa mixture, leaving space at top for filling to expand.
6. Cover baking dish with foil and bake for 25 minutes.
7. Remove foil and top with shredded cheese (if using). Return to oven and bake an additional 10-15 minutes or until bell peppers are tender.
Cooking Time: 35-40 minutes
Spinach and mushroom egg white omelet
A classic breakfast twist with the addition of nutritious spinach and earthy mushrooms, this egg white omelet is a delicious and protein-packed start to your day.
Ingredients:
– 4 large egg whites
– 1/2 cup fresh spinach leaves, chopped
– 1/2 cup sliced mushrooms (such as cremini or shiitake)
– 1 tablespoon butter
– Salt and pepper to taste
– Optional: 1/4 cup shredded cheddar cheese for extra flavor
Instructions:
1. In a small bowl, whisk together egg whites until frothy.
2. Heat the butter in a medium non-stick skillet over medium heat.
3. Add the mushrooms and cook until they release their moisture and start to brown, about 3-4 minutes.
4. Add the chopped spinach and cook until wilted, about 1 minute.
5. Pour the egg whites over the mushroom-spinach mixture and cook until the edges start to set, about 2-3 minutes.
6. Use a spatula to gently fold the omelet in thirds.
7. Cook for an additional 30 seconds to 1 minute, until the cheese is melted (if using).
8. Serve hot and enjoy!
Cooking Time: 10-12 minutes
Lentil and vegetable soup
This comforting soup recipe combines the nutty flavor of lentils with a medley of colorful vegetables, making it a perfect meal for any time of year. With its rich and satisfying taste, this soup is sure to become a family favorite.
Ingredients:
– 1 cup dried green or brown lentils, rinsed and drained
– 2 cups water
– 1 onion, chopped
– 2 cloves garlic, minced
– 2 carrots, peeled and sliced
– 2 celery stalks, sliced
– 1 can (14.5 oz) diced tomatoes
– 1 teaspoon dried thyme
– Salt and pepper to taste
Instructions:
1. In a large pot, combine lentils and water. Bring to a boil, then reduce heat and simmer for 20 minutes.
2. Add onion, garlic, carrots, celery, and thyme to the pot. Simmer for an additional 15-20 minutes or until vegetables are tender.
3. Stir in diced tomatoes and season with salt and pepper to taste.
4. Serve hot, garnished with chopped fresh herbs if desired.
Cooking Time: 40-50 minutes
Shirataki noodle pad Thai
Shirataki Noodle Pad Thai: A Low-Carb Twist on a Classic
This recipe combines the flavors of traditional pad thai with the low-carb, gluten-free benefits of Shirataki noodles. The result is a delicious and nutritious dish that’s perfect for those looking to reduce their carb intake.
Ingredients:
– 1 package Shirataki noodles
– 2 tablespoons vegetable oil
– 1 onion, thinly sliced
– 2 cloves garlic, minced
– 1 cup mixed vegetables (bean sprouts, carrots, green onions)
– 1/2 cup cooked chicken or tofu, diced
– 2 tablespoons tamarind paste
– 2 tablespoons soy sauce
– 1 tablespoon palm sugar
– Salt and pepper to taste
– Chopped peanuts and lime wedges for garnish
Instructions:
1. Cook Shirataki noodles according to package instructions. Drain and set aside.
2. Heat oil in a wok or large skillet over medium-high heat. Add onion and garlic; cook until softened, 3-4 minutes.
3. Add mixed vegetables and cooked chicken or tofu. Stir-fry for 2-3 minutes.
4. In a small bowl, whisk together tamarind paste, soy sauce, and palm sugar. Pour into the wok and stir-fry for an additional minute.
5. Combine cooked noodles with the vegetable mixture. Season with salt and pepper to taste.
6. Garnish with chopped peanuts and serve with lime wedges.
Cooking Time: 15-20 minutes
Roasted Brussels sprouts with garlic
A simple yet flavorful side dish that’s perfect for any occasion. This recipe brings out the natural sweetness of Brussels sprouts and pairs well with a variety of main courses.
Ingredients:
– 1 pound Brussels sprouts, trimmed
– 3 cloves garlic, minced
– 2 tablespoons olive oil
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a large bowl, toss Brussels sprouts with olive oil, salt, and pepper until evenly coated.
3. Add minced garlic to the bowl and toss to combine.
4. Spread the Brussels sprouts mixture in a single layer on a baking sheet.
5. Roast for 20-25 minutes, or until Brussels sprouts are tender and caramelized, stirring occasionally.
Cooking Time: 20-25 minutes
Watermelon and feta salad with mint
Refreshing Watermelon and Feta Salad with Mint
This light and refreshing salad is perfect for hot summer days. The combination of juicy watermelon, tangy feta cheese, and fragrant mint is a match made in heaven.
Ingredients:
- 2 cups diced seedless watermelon
- 1/2 cup crumbled feta cheese
- 1/4 cup chopped fresh mint leaves
- 1 tablespoon lime juice
- Salt to taste
Instructions:
- Cut the watermelon into bite-sized cubes and place in a large bowl.
- Add the crumbled feta cheese, chopped mint leaves, and lime juice to the bowl.
- Mix gently to combine.
- Season with salt to taste.
Cooking Time:
- No cooking required! This salad is best served chilled.
Stuffed cabbage rolls with lean ground turkey
A classic comfort food dish that’s perfect for a cozy night in. These tender cabbage rolls are filled with lean ground turkey, rice, and spices, making them a nutritious and flavorful meal.
Ingredients:
– 1 large head of cabbage
– 1 pound lean ground turkey
– 1 cup cooked white rice
– 1 onion, finely chopped
– 2 cloves garlic, minced
– 1 teaspoon paprika
– Salt and pepper to taste
– 1 tablespoon olive oil
Instructions:
1. Preheat oven to 375°F (190°C).
2. Remove the tough outer leaves from the cabbage head, then blanch it in boiling water for 5 minutes.
3. In a large bowl, combine ground turkey, cooked rice, chopped onion, minced garlic, paprika, salt, and pepper. Mix well.
4. Lay a cabbage leaf flat on a work surface. Place about 1/2 cup of the turkey mixture in the center of the leaf.
5. Fold the sides over the filling, then roll up the cabbage to form a neat package. Repeat with remaining leaves and filling.
6. Place the stuffed cabbage rolls seam-side down in a baking dish. Drizzle with olive oil.
7. Bake for 25-30 minutes or until the cabbage is tender.
Cooking Time: 25-30 minutes
Spaghetti squash with marinara and turkey meatballs
This recipe combines the comforting warmth of spaghetti squash with the savory flavors of turkey meatballs and rich marinara sauce, all in one delicious pot. Perfect for a cozy weeknight dinner or special occasion.
Ingredients:
– 1 large spaghetti squash (about 2 lbs)
– 1 pound ground turkey
– 1/2 cup breadcrumbs
– 1 egg
– 1 tablespoon olive oil
– 1 onion, finely chopped
– 2 cloves garlic, minced
– 1 can (28 oz) crushed tomatoes
– 1 teaspoon dried oregano
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F.
2. Cut the squash in half lengthwise and scoop out seeds. Place cut-side up on a baking sheet.
3. In a large bowl, combine turkey, breadcrumbs, egg, olive oil, onion, garlic, salt, and pepper. Mix well.
4. Form into meatballs (about 1 inch in diameter). Place on the squash.
5. Pour marinara sauce over the meatballs and squash.
6. Bake for 45-50 minutes or until squash is tender and meatballs are cooked through.
Cooking Time: 45-50 minutes
Chickpea and cucumber salad
This light and flavorful salad is perfect for a quick lunch or as a side dish for your next gathering. With the creaminess of chickpeas, crunch of cucumber, and tanginess of lemon juice, this recipe is sure to please.
Ingredients:
– 1 can chickpeas (15 oz)
– 2 cups diced cucumber
– 1/4 cup red onion, thinly sliced
– 2 tablespoons fresh parsley, chopped
– 2 tablespoons freshly squeezed lemon juice
– Salt and pepper to taste
– 2 tablespoons olive oil
Instructions:
1. In a large bowl, drain and rinse the chickpeas.
2. Add the diced cucumber, red onion, and parsley to the bowl with the chickpeas.
3. Squeeze the lemon juice over the mixture and sprinkle with salt and pepper to taste.
4. Drizzle the olive oil over the salad and toss to combine.
5. Serve immediately or refrigerate for up to 24 hours.
Cooking Time: 10 minutes
Baked sweet potato with cinnamon and Greek yogurt
This simple recipe combines the natural sweetness of sweet potatoes with the warmth of cinnamon and the creaminess of Greek yogurt for a delicious and satisfying snack or side dish.
Ingredients:
– 2 large sweet potatoes
– 1 tsp ground cinnamon
– 1/4 cup plain Greek yogurt
– 1 tbsp honey (optional)
Instructions:
1. Preheat oven to 425°F (220°C).
2. Scrub the sweet potatoes clean and poke some holes in them with a fork.
3. Rub the cinnamon all over the sweet potatoes, making sure they’re evenly coated.
4. Place the sweet potatoes on a baking sheet lined with parchment paper.
5. Bake for 45-50 minutes, or until the sweet potatoes are tender when pierced with a fork.
6. Remove from oven and let cool slightly.
7. Serve warm with a dollop of Greek yogurt and a drizzle of honey (if using).
Cooking Time: 45-50 minutes
Grilled chicken and veggie skewers
Elevate your outdoor gatherings with these flavorful and healthy grilled skewers, featuring marinated chicken and colorful vegetables.
Ingredients:
– 1 pound boneless, skinless chicken breast or thighs, cut into 1-inch pieces
– 1 red bell pepper, cut into 1-inch pieces
– 1 yellow bell pepper, cut into 1-inch pieces
– 1 onion, cut into 1-inch pieces
– 2 cloves garlic, minced
– 1 zucchini, cut into 1-inch slices
– 1 cup mixed cherry tomatoes, halved
– 2 tablespoons olive oil
– 2 tablespoons lemon juice
– 1 teaspoon dried oregano
– Salt and pepper to taste
Instructions:
1. Preheat grill to medium-high heat.
2. In a large bowl, whisk together olive oil, lemon juice, garlic, salt, and pepper.
3. Add chicken, bell peppers, onion, zucchini, and tomatoes; toss to coat.
4. Thread mixture onto skewers, leaving a small space between each piece.
5. Grill for 8-10 minutes per side, or until chicken is cooked through and vegetables are tender.
6. Serve hot with your favorite sides and enjoy!
Cooking Time: 16-20 minutes
Stuffed portobello mushrooms with spinach and feta
These savory stuffed mushrooms are a perfect blend of earthy portobellos, tangy feta, and fresh spinach. A great vegetarian option for any meal.
Ingredients:
– 4 large portobello mushrooms
– 1/2 cup fresh spinach leaves
– 1/2 cup crumbled feta cheese
– 1 tablespoon olive oil
– 1 clove garlic, minced
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a pan, heat the olive oil over medium heat. Add garlic and sauté for 1 minute.
3. Add spinach leaves and cook until wilted. Season with salt and pepper.
4. Clean the mushrooms by removing stems and gills. Fill each cap with the spinach mixture and top with crumbled feta cheese.
5. Place the stuffed mushrooms on a baking sheet lined with parchment paper and bake for 15-20 minutes or until tender.
Cooking Time: 15-20 minutes
Summary
Get ready to lose weight without sacrificing flavor! This article presents 20 delicious volume eating recipes that are not only tasty but also help with weight loss. From protein-packed bowls and stir-fries to salads, soups, and more, these recipes are designed to keep you full while keeping calories in check. Whether you’re a vegetarian or meat-lover, there’s something for everyone on this list. With options like Greek yogurt and berry protein bowl, zucchini noodle stir-fry with shrimp, and lentil and vegetable soup, you’ll be hooked from the first bite! Try them out today!