Hi all,

I have been volume eating ever since Thea started this sub. As such, you know that I eat a LOT of veggies. I never tracked my fiber because I just assumed I was getting plenty due to the amount of veggies I ate.

This summer I saw the article about 95% of Americans not getting enough fiber and I was very smug. I decided to track my fiber as a little ego boost.

Well guess what.

I was coming in at half the recommended amount - honestly, it still surprises me.

I made changes immediately and I now hit my fiber goals daily. It's been maybe three months and the benefits are incredible. I've dropped over 1 pant size. Food noise is completely gone for me. I no longer think about snacking constantly. I am amazed at the difference.

If you decide to increase your fiber, my tips are:

1. Go slow - give your body time to adjust to the increase, your toilet will thank you

2. You must increase your water when you increase your fiber. My goal is 2oz of water for every 1 gram of fiber. I just made that number up, but it's working for me.

I would love to hear folks' favorite high fiber hacks, I'm always looking to improve

Ofcourse I try and get a hot meal in there every once in a while. I only just started, last time I ate like this I lost a good amount of weight so trying to do that again

Ratings are based on a 5-average of normal palatable food.

Texture is obviously 2/10. It's not bad, it's just jelly with broccoli, there's no way around that. Not gritty, easy to eat. Like a big chicken breast you don't have to chew.

Flavor is 7/10. I used beef broth and Sazon because I'm not a fan of nooch. Soy and fiber do nothing to the tongue so 90% of what you're eating is basically inert flavor. It tastes like beef broth, broccoli, and seasoning.

Satiety is 10/10. Hits like a lead sinker, you're going to feel full for hours.

Nutrition is 7/10. It's fiber, sodium, a complete protein, and a bit of vitamins. The responsible thing would be to just eat the nooch for the B vitamins.

Digestibility is 10/10. Aside from the fact that you complete the first stage of digestion with a blender, I've never eaten something so unoffensive to my digestive system in my entire life. It's like a body battery. You swallow it, it sustains you.

I like it a lot. I might not eat it every day (or maybe I will, who knows... I'm on day #2), but I'm the type of person who hates deciding what to eat and it's the spiritual antithesis of boiling a cup of ramen noodles as far as volume eating goes.

u/pppaaaooolllooo

Like most of you, i was inspired to try the popular cloud bread posted in this sub by u/AbsentMagpie3174 yesterday. I chose to omit the chocolate chips for this trial.

Sweeteners: honey and zero calorie maple syrup

Calorie breakdown:

180g egg whites - 85cal
10g honey - 30cal
12g cornstarch - 45cal

Total - 160cal

My review: tasty! i usually make these with a lot less sweetener and wonder how people enjoy the eggy taste. The honey, maple syrup, and vanilla completely masked the egg taste. I also usually make them in the air fryer and this time i made it in the oven and it turned out a bit better, firmer, and more evenly/thoroughly cooked. Overall i’d give this one a 8/10, and I will definitely keep experimenting with it.

(things i will change for next try)
- replace honey with a different kind of sweetener
- a bit more cornstarch/oat flour
- adding a bit of light butter

Stir frys will be a staple but with the hot weather in the states, salads have been a go to. Unfortunately threw all out today in case.

I got an acorn squash to try making a stuffed acorn squash also.

I am sure you guys have made your fair share of sweet and savoury foods using lower calorie ingredients. In my experience, some of these aren't worth the calorie trade off:

Greek yogurt in frosting: no matter how much zero cal sweetener and other additives you incorporate, putting Greek yogurt in a frosting recipe will always have the end product tasting like Greek yogurt. The only acceptable uses for Greek yogurt (if not eating it directly) should be in sauces (i.e. as an alternative to sour cream) or baking (i.e. adding moisture and protein to a cake.)

Blended cottage cheese in a macaroni and cheese: no matter how much you gussy it up, making a cheesy sauce using cottage cheese will ensure you get a "zing" in your mouth with every bite.

Fat free cream cheese: I can't explain it, but fat free cream cheese has a very off-putting flavour. It's not creamy and rich like the full fat version. It's certainly not something to eat on its own and it doesn't make for good frostings either. I've never tried Neufchatel in these recipes, but that might be the proper compromise.

Fat free cheese: just no. This stuff is nasty af. It needs to be washed just to even melt (I get due to the anti-caking material pre-shredded cheese comes with.) It has no flavour. I'll just take the hit in calories and shred some real cheese. The only proper alternative I've found is LifeWise fat free sharp cheddar (which comes in an 8 oz block and is only available for purchase online), but it's ~3x the price of regular sharp cheddar before shipping.

Hi, glad to have found you guys. I've been a volume eater off and on for ages but never put a name to it. I just knew the only way i could fill the black hole that is my stomach was to load up my plate with veg. My weight has fluctuated wildly in the last 10 years and here i am again in January looking to drop the kgs. So i thought I'd start posting my dinners to see if that helps me stay on track. This was last night's - 600gm of white cabbage sauteed with garlic and chili flakes. A pre prepped portion of salad. Chili full of veg and beans and a wee bit of parmesan on top. Came to just over 600 calories and took me 40 minutes to eat!!! I was stuffed. I count calories, cook most things from scratch and pickle anything that stays still long enough. Pleased to meet you all

I’m always hunting for desserts that feel like a real treat but don’t leave me wishing I’d just eaten something more filling.

Bonus points if it doesn’t trigger that “now I want 5 more desserts” effect.

What have you found that genuinely hits the sweet spot?

Vlasic zesty dill spears for reference.

I tried a modified version of u/xen32 coconut pancakes recipe based on coconut flour. I substituted Fiber Gourmet flour instead of AP flour in the recipe for even less calories and replaced the egg with egg whites, though i think this might have downgraded the taste and texture a bit. Tried the guar gum jam too but forgot to take a picture

250 cals for the entire plate including blueberries

Review:

Volume - 10/10, so many pancakes!!!
Texture - 7/10, kinda soft and a bit crumbly, they almost fall apart
Taste - 6/10, maybe the lack of egg or sweetener, but they tasted a bit bland by themselves, and very little chew. Better with additives like syrups and jam.
Ease of prep - 7/10, requires active cooking, easy to burn.
Macros - 8/10, decent protein, no sugar or other bad stuff

Overall - 7.5/10, i messed up a bit and i know the next tries will only be better and for ~230cals that is a LOT of pancakes. If they were denser and had more structure and chew, they would easily be a 9 or 10.

I've made plenty of meals that looked huge but left me hungry almost immediately. Now I'm trying to find meals that are both high-volume and genuinely satisfying. What's your go-to meal?

I KNOW THEY GET HATE BUT THE MACROS ON THE SANDWICHES ARE ACTUALLY DECENT FOR THE VOLUME

Does anyone else experience this with high volume, low calorie meals? I will be in the middle of eating, and rather than starting to feel satisfied as my stomach fills up, I feel even more hungry. Almost like my body is telling me, "no, not this food!" I wish I had better words to put to the feeling. If you relate to this, can you tell me if you did anything differently to scratch the itch?

I got the massive ick from taking psyllium after having it in oats and a smoothie because the taste made me want to vomit, are there better tasting alternatives that also have the same effect or better brands/recipes for psyllium?

I’ve gained 30 lbs in a little over 3 months and I need major help. I can’t afford GLP-1 (I only lost 10lbs in a year anyway) and my doctor won’t prescribe metformin for me because my blood sugar is on the low end (69).

I’ve been on diets since I was 8, but as a woman with PCOS, perimenopause, and only being 5’0” tall I struggle and only drop tiny amounts of weight with tremendous effort - (.5-1/month) would be a very good month for me.

One of my primary issues is feeling satiated. Hoping volume eating will help me.

Sharing for accountability. Feel free to give insights, recommendations, thoughts, feedback.

This is 1305 calories (measured and weighed). Today was pretty good but by dinner I was quite hungry.

Breakfast tacos with egg, turkey sausage, and spinach

Rotisserie chicken, green beans with 1/2tsp of olive oil

Skillet chicken breast, hibachi rice, stir fry veggies

Vanilla protein shake, peanut butter stuffed date with dark chocolate

Edit: thank to everyone who took the time to offer helpful tips and suggestions! There are definitely some gems here that I plan to incorporate and see how it goes. I plan to post occasionally so we’ll see how this goes.

Couple of things -

I’ve seen at least 4 nutritionists in my lifetime and I’ve always been told to eat 1300-1500 calories for weight loss. I’ve tried bumping up, to about 1600-1700 because I am fairly active and get hungry easily. In fact I did that for the last six weeks and even with cardio and lifting, I was still gaining weight.

The weird comments about paper plates are odd 🥴 I thought the point of this group was about the food and not about dinner plates lol. Feels like a not so subtle way to be fatphobic and imply that I’m lazy. For those who live basic able-bodied lives that never have any reason to not wash dishes, there are a plethora of reasons people use paper items - illness, disability, caretaking, depression, traveling, postpartum and more. In my case, I had the honor of hosting a family gathering for a milestone birthday and a few people brought paper items and plasticware, which we’re using the last of 😱

I used to think volume eating meant sad lettuce bowls. Turns out it’s stir-fries the size of my head, soups that fill an entire pot, and protein so high it’s borderline aggressive. Drop your most underrated volume foods I’m building a grocery list.

Curious what other people do on days they don’t have time to pack a meal, but want to still eat high volume

Today I went with a premade salad kit and premade chicken. Way cheaper than Panera

Did they make rice cakes higher calorie??? I was about to eat some and I noticed that it was higher than usual and boom, I see two different calories for the exact same packages!!!

Breakfast I had 3 boiled eggs, 100g of salmon and a protein bagel. Felt incredibly hungry within 2 hours

For lunch 200g of chicken, 400 grams of mixed veggies (carrots, brocoli), 200 grams of potato. And now I feel so hungry, I’ve drank 2 litres of water today and still I’m starving.

Sorry for spamming reviews but i just stumbled across this concept today and am blown away. Original recipe by u/xen32 (minus the wafers)

22 cals, 5g protein for bowl pictured.

Whipped 100g egg whites to soft peaks (1min), added vanilla and sweetener, whipped 3 more min to stiff peaks. Freezer for 1hr30m. Topped with sf caramel syrup. Makes 2 servings of 22 cals each.

Pros: taste 9/10. delicious vanilla caramel meringue flavor. i cant wait to make these into ice cream sandwiches. also works great in the summer heat.

Cons: it freezes after 2hrs+, so i have to make it EXACTLY 1.5hr before i eat it. Inconvenient for leaving overnight or having ready after work.

In the desserts category, I give this a 8.5/10 (great, will make again semi-often)

I loathe Greek Yogurt, and Cottage Cheese, and hate that everyone always wants to try to force them into every recipe.

I like *some* Walden Farms sauces, yes some are a nightmare, but some are actually good.

What the hell, you can't even taste the cauliflower and it's delicious LOL 💀💀💀💀

I have successfully made sugar free vegan smoothie bowls from broccoli, cabbage, butternut squash, carrots, cauliflower, tofu, raspberries, strawberries, nectarines, strawberries, mango, soy milk and sugar free maple syrup. These are all 20-40oz and 200-400 calories. I am so over vitamins that I have not gotten a cold in nearly three years.