Filling up your plate without packing on the pounds might sound like a dieting myth, but it's entirely possible with high-volume, low-calorie foods. 

At My Fit Foods, we're all about making every bite count — both in flavor and nutritional value. This approach isn't just about eating less but eating smart. So, if you're looking to stay satisfied without overdoing it on calories, you’re in the right place. 

Let’s unpack the secrets of these dietary game-changers and show you how to enjoy more food with fewer calories.

What Are High-Volume, Low-Calorie Foods?

High-volume, low-calorie foods are your dietary MVPs when you're filling your plate but keeping an eye on your caloric budget. These are typically foods that pack a lot of water and fiber, which means you can eat more and feel full without loading up on calories. Think green veggies and fresh fruit — nature's way of saying you can indeed have more on your plate without the guilt. 

Why Should You Care About High-Volume, Low-Calorie Foods?

Why make high-volume, low-calorie foods a staple in your diet? Because they’re the trick to feeling full and satisfied without falling into the calorie overload trap. 

For anyone aiming to manage their weight, these foods are like hitting the jackpot. They help regulate your hunger cues and stabilize your calorie intake in a way that feels abundant, not limiting. 

Embracing this approach means you can literally have your plate and eat it, too — all while supporting your health goals. This way of eating supports a balanced diet without having to cut back dramatically on quantities, making your weight management journey as satisfying as it is successful.

What Are the Best High-Volume, Low-Calorie Foods for Your Diet?

So, you’re ready to fill up without filling out. High-volume, low-calorie foods are the secret weapons you need to eat more and weigh less. These foods will keep your hunger in check and your plate looking full while helping you stay on track with your health goals. 

Here’s our top list to start adding to your meals today:

1. Leafy Greens

Spinach, kale, romaine — you name it, leafy greens are the ultimate low-calorie filler for any meal. They’re packed with fiber, vitamins, and minerals while being incredibly low in calories. Whether you’re tossing them into a salad, blending them into a smoothie, or sneaking them into a soup, these greens bring a lot of bulk for hardly any calories.

2. Greek Yogurt

Greek yogurt isn’t just creamy and delicious; it’s also a fantastic high-protein, low-calorie option. It’s loaded with gut-friendly probiotics, calcium, and protein to keep you full and satisfied. At My Fit Foods, we’ve taken the benefits of Greek yogurt to the next level with our Overnight Oats. 

Think of it as breakfast meets dessert — rolled oats, chia seeds, almonds, and a drizzle of honey, all mixed with low-fat Greek yogurt and topped with crispy coconut flakes. It’s tasty, filling, and keeps you fueled throughout the morning!

3. Berries

Strawberries, blueberries, raspberries — berries are small but mighty when it comes to volume and low calorie content. High in fiber and antioxidants, these sweet treats satisfy your sugar cravings while keeping the calorie count low. Perfect on their own, added to Greek yogurt, or sprinkled over oatmeal, they make every meal or snack more vibrant and nutritious.

4. Eggs

Eggs are a powerhouse of protein and nutrients. They’re versatile, filling, and incredibly low in calories, making them ideal for any time of the day. Scramble them, boil them, poach them — you can enjoy them in so many ways. 

And if you want a meal that's ready to go, check out our Morning Scramble. We’ve paired eggs with lean ground turkey, corn, bell peppers, and a zesty mix of spices to create a hearty, low-calorie option that works for breakfast, lunch, or dinner.

5. Zucchini

Zucchini is a summer squash that’s light on calories but big on versatility. You can spiralize it into noodles (zoodles), dice it into a stir-fry, or grill it as a tasty side. With its high water content and satisfying crunch, zucchini is perfect for adding bulk to your meals without adding extra calories. Plus, it’s a great source of vitamins A and C, making it as healthy as it is filling.

6. Cauliflower

Cauliflower is having a moment — and for good reason. It’s incredibly low in calories but super versatile. Roast it, mash it, rice it, or even use it as a pizza crust! This veggie is packed with fiber, vitamin C, and antioxidants, making it a fantastic option for adding volume to your meals. The mild flavor makes it a great base for just about any dish, from creamy soups to stir-fries.

7. Apples

An apple a day might just help keep the scale at bay. Apples are high in fiber and water, making them incredibly filling without being high in calories. They’re also portable and easy to eat on the go, making them a perfect snack. Enjoy them fresh, sliced with a bit of peanut butter, or chopped into a salad for added crunch and natural sweetness.

8. Cucumbers

Cucumbers are about as low calorie as it gets, thanks to their high water content. They’re refreshing, hydrating, and add a satisfying crunch to salads, sandwiches, or as a standalone snack. 

Slice them up with a sprinkle of salt and a dash of lemon juice, or add them to your favorite veggie tray. They’re also a great base for tzatziki or a light cucumber salad, perfect for pairing with meals when you want to fill up without overloading on calories.

9. Turkey

Lean and packed with protein, turkey is a great choice when you’re looking for something filling but not calorie-dense. It's perfect for making sandwiches, salads, or even adding to your favorite pasta dish. 

For a delicious twist, try our Turkey Burgah. It’s made with our house blend of lean ground turkey, onions, celery, and spices, all tucked into a wholesome Dave's Killer Bread bun. It’s a satisfying option that proves you can still enjoy your favorites while keeping things light.

10. Broth-Based Soups

Broth-based soups are the unsung heroes of the high-volume, low-calorie world. They fill you up quickly, especially when loaded with veggies, lean proteins, or legumes. 

Soups are a great way to pack in a lot of nutrients without a lot of calories, and they make you feel warm and full on even the chilliest days. Opt for clear broths over creamy bases to keep your calories low, and get creative with the ingredients you add — the more veggies, the better!

11. Grapefruit

Grapefruit is a citrus superstar when it comes to high-volume, low-calorie foods. Loaded with water and fiber, it’s a refreshing choice that packs a punch with every bite. 

Perfect for breakfast or a mid-day snack, this tangy fruit is known for its metabolism-boosting properties. Enjoy it sliced with a sprinkle of cinnamon, or add it to salads for a burst of tangy flavor. It’s a zesty way to keep those hunger pangs in check. 

12. Popcorn

Believe it or not, popcorn can be a fantastic low-calorie snack — as long as you skip the butter and heavy seasonings. Air-popped popcorn is whole grain, high in fiber, and super low in calories. 

A few cups can satisfy your cravings for crunch without derailing your diet. Sprinkle on some nutritional yeast for a cheesy flavor, or dust with a bit of smoked paprika for a savory kick. Perfect for movie nights, popcorn is a guilt-free munchie that keeps you feeling full and happy.

Conclusion

High-volume, low-calorie foods are your ticket to enjoying more food without tipping the scales. From leafy greens to lean proteins, these options are all about feeling full and satisfied while staying on track with your health goals. 

At My Fit Foods, we get it — eating smart doesn’t mean compromising on taste or convenience. That’s why we’re here to make meal planning easy and delicious, with fresh, ready-to-eat meals that fit right into your busy lifestyle. 

Ready to make healthy eating a breeze? Stop by a My Fit Foods location today or order online, and let’s fuel your body the right way!

Sources:

Weight loss: Feel full on fewer calories | Mayo Clinic

What Is Volume Eating and Should You Try It? | Right as Rain | UW Medicine

Greens | Nutrition Facts

Grapefruit Benefits | Johns Hopkins Medicine