The Best Volume Eating Recipes


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The best volume eating recipes for those times when you’re craving a big plate of food, but still want to stick with your health and fitness goals. 

Since I was little I’ve loved to eat. Literally my mom tells stories about how in order to feed me as a toddler my dad or sister had to hold my hands down while my mom shoveled food into my mouth as quickly as possible. If not, I would go crazy grabbing at the food or would start crying if the food wasn’t coming fast enough.

So it’s no surprise that as an adult I still love to eat. I’m okay with it because “People who love to eat are always the best people.” 🙂 Luckily over the years I’ve found ways to satisfy my love for food and desire to eat large quantities while still remaining my health. My secret? Loading up on nutrient dense foods like veggies and fruit!

You’ll notice that every one of the volume eating recipes I’m featuring here is made with REAL FOOD and has at least one fruit or vegetable in it. Fruits and veggies FTW!! Just don’t forget the protein and healthy fat because they’re the key for making a meal satisfying. Plus, they will help to keep you feeling full!

With that said, this post is for all my food-loving, volume-eating friends out there! Here are 15 recipes that you’ll love.

The BEST volume eating recipes for those times when you're craving a big plate of food, but still want to stick with your health and fitness goals.
Peanut Butter Banana Chia Oatmeal // Volume Eating Recipe

Peanut Butter Banana Chia Oatmeal — The ultimate healthy breakfast recipe, this peanut butter banana oatmeal is creamy, voluminous and will keep you full all morning long! Plus it only takes about 10 minutes to make. Each bowl has around 370 calories, 17 grams of fiber (woot!), and 11 grams of protein.

Zucchini Noodle Pad Thai // Volume Eating Recipe

Zucchini Noodle Pad Thai — This Zucchini Noodle Pad Thai features spiralized zucchini noodles in a spicy peanut sauce. It’s delicious, low carb and much healthier than Thai takeout!

Chia Seed Pudding // Volume Eating Recipe

Chia Seed Pudding — Chia pudding is super filling and works for for breakfast, as a snack or dessert. Vegan, gluten-free, paleo and keto-friendly.

Serving bowl of cauliflower tabbouleh with a serving spoon.

Cauliflower Tabbouleh — Low carb and gluten-free cauliflower tabbouleh. It’s fresh, flavorful and perfect for picnics and parties.

Smoothie bowl topped with berries, granola and almond butter.

Smoothie Bowl — Smoothie bowls made with frozen fruit, veggies and bit of protein are perfect for volume eating. Eating the smoothie with a spoon rather than a straw makes it feel more like meal and it takes longer to eat.

Healthy Cauliflower Popcorn // Volume Eating Recipe

Healthy Cauliflower Popcorn/ Kettle Corn — Regular popcorn is actually pretty healthy on it’s own, especially if you air pop it and eat it plain. But I love this cauliflower version too!

Meal-Sized Salad // Volume Eating Recipe

Meal-Sized Salads — It’s no secret that I love salads! I think they’re one of the best ways to load up on tons of veggies and fiber. With salads you can eat a huge plate of food and feel good about it!

Butternut squash fries on a plate with a bowl of ketchup.

Baked Butternut Squash Fries — These fries are delicious and it’s a good thing they’re healthy because it’s so easy to eat the whole pan! I love these baked sweet potato fries too!

Bowl of fruit salad with strawberries, clementines, kiwi, grapes, blueberries and pineapple. Fruit salad is topped with lime zest. Bowl has a serving spoon in it. To the side of the bowl is a cloth napkin and more strawberries and blueberries.

Mixed Berry Fruit Salad — Nutritious and easy to prepare, this colorful fruit salad combines ripe strawberries, blueberries, grapes, kiwi and pineapple chunks with a zesty lime and poppy seed dressing.

Fork on a plate of zucchini noodle alfredo.

Zucchini Noodle Fettuccine with Cauliflower Alfredo — This healthy fettuccine alfredo recipe features a base of spiralized zucchini noodles with a creamy cauliflower alfredo sauce. It’s a quick and easy dinner idea that’s packed with veggies and much lighter than regular fettuccine alfredo.

Stuffed Spaghetti Squash Lasagna Bowls // Volume Eating Recipe

Stuffed Spaghetti Squash Lasagna Bowls — Turn spaghetti squash into a meatless meal with this recipe for stuffed spaghetti squash lasagna bowls. Made with vegan ricotta and hemp parmesan.

Two bowls with scoops of chocolate banana ice cream.

Healthy Chocolate Banana Ice Cream — Make HEALTHY Chocolate Banana Ice Cream with frozen bananas, cacao powder, chocolate almond milk and almond butter. It’s absolutely delicious, healthy, dairy-free and doesn’t require an ice cream maker!

Cabbage Noodle Bowl // Volume Eating Recipe

Tofu Veggie Noodle Bowl with Cabbage Noodles — I love love love cabbage so naturally this cabbage noodle bowl is a winner in my book. The sautéed cabbage gives the dish a caramelized sweet flavor that pairs perfectly with the Asian style sauce.

Root Veggie Tagine // Volume Eating Recipe

Root Vegetable Tagine with Apricots and Rosemary — A slow simmered root vegetable tagine with apricots and rosemary! Serve this vegetarian dish as a side or over rice or quinoa for a complete meal. Vegan and gluten-free.

Cantaloupe Bowl // Volume Eating Recipe

Cantaloupe Breakfast Bowls — Healthy cantaloupe breakfast bowls filled with yogurt, granola, berries and a drizzle of honey. They’re loaded with protein to keep you feeling full all morning!

Are you a volume eater? If so, share one of your favorite recipes!

About Brittany

Hey there, I’m Brittany, the creator of Eating Bird Food, cookbook author, health coach and mama of two littles. Here you’ll find quick and easy recipes that make healthy fun and enjoyable for you and your family!

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  1. I’m shocked. I did not realize that there was an actual “diet” out there called volume eating. I starting “volume eating” nearly a year ago and dropped over 90 pounds. Making meals and calories more Volume friendly is the only way to go. I eat 15+ servings Of fruit\veggies a day and always have 6-8 ounces of protein with every meal. Too it off with 4-5 liters of water daily, it’s a recipe for a healthier lifestyle!

  2. Thank you for showing so many ways to eat plant based and nutritional foods with recipes that sound delicious. I am new to this, and now see how to make yummy, healthy food with so much variety.
    I am grateful to have found your website, I appreciate.

    1. Aw, yay! I’m so glad your finding EBF useful. Thanks for such a thoughtful comment, Karyn. I appreciate it so much.

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