Volume eating allows you to enjoy large portions without consuming many calories. Here’s a list of 21 foods that you can eat in abundance, keeping each serving under 300 calories. Enjoy the satisfaction of big meals while staying on track with your dietary goals. These foods are perfect for anyone looking to eat more while maintaining or losing weight.
1. Watermelon
Watermelon is a refreshing treat perfect for warm days, and you can eat a lot of it without worrying about calories. With its high water content, watermelon keeps you hydrated and satisfied. One cup, diced, contains only about 46 calories. This juicy fruit is also rich in vitamins A and C, making it a nutritious snack. Its sweet flavor can satisfy sugar cravings without adding to your waistline. Try adding watermelon chunks to a summer salad for a refreshing twist or enjoy it on its own as a cool, guilt-free dessert.
2. Cucumber
Cucumber is a versatile vegetable that can be enjoyed in many forms. With only 16 calories per cup, sliced cucumbers are perfect for snacking. They are mostly water, which makes them extremely hydrating. Their mild taste allows them to pair well with dips, and they can be added to salads for a crunchy texture. Consider making cucumber-infused water for a refreshing drink. You can also mix them with yogurt, dill, and lemon juice for a light, healthy side dish that complements any meal.
3. Zucchini
Zucchini is a low-calorie vegetable that fits well into many dishes. With only about 20 calories per cup, it’s an excellent choice for those looking to eat in volume. Spiralize zucchini into noodles for a low-carb pasta alternative, or grill slices for a flavorful side dish. Zucchini can also be baked into bread or muffins for a nutritious twist. Its subtle flavor makes it ideal for sweet and savory recipes, providing versatility in the kitchen.
4. Lettuce
Lettuce is a staple in many salads and a great way to add volume to meals without adding calories. With only 5 calories per cup, lettuce can be enjoyed in large quantities. Romaine and iceberg varieties are particularly popular for their crisp texture. Use lettuce leaves as wraps for sandwiches or tacos to reduce carb intake. Combine with other vegetables and a light dressing for a refreshing salad that fills you up while keeping calories low.
5. Tomatoes
Tomatoes are a flavorful addition to any meal and come with the benefit of being low in calories, with about 22 calories per medium tomato. They are rich in vitamins C and K, and their juicy texture makes them perfect for salads, sandwiches, or cooking. Try roasting tomatoes with herbs for a savory side dish or blend them into a low-calorie soup. Their natural sweetness adds depth to any recipe, enhancing flavor without the need for added sugars.
6. Bell Peppers
Bell peppers are colorful and nutritious, providing only around 24 calories per cup of chopped peppers. Available in red, yellow, and green, they add a vibrant touch to your meals. These peppers are rich in vitamins A and C, contributing to a healthy diet. Enjoy them raw as a crunchy snack or add them to stir-fries for extra flavor. You can also stuff bell peppers with grains and vegetables for a satisfying, low-calorie main dish.
7. Strawberries
Strawberries offer a delightful sweetness with minimal calories, about 49 per cup. This delicious fruit is packed with antioxidants and vitamin C, making it both a tasty and healthy choice. Strawberries can be enjoyed on their own, added to yogurt, or blended into smoothies. They make a perfect topping for cereal or oatmeal, adding natural sweetness without added sugar. Whether fresh or frozen, strawberries provide a burst of flavor that can brighten any dish.
8. Spinach
Spinach is a nutrient-dense leafy green that can be enjoyed in large quantities. With only 7 calories per cup, it’s an excellent choice for salads and cooked dishes. Loaded with vitamins A, C, and K, spinach supports overall health. Use it as a base for salads or blend it into smoothies for a nutritional boost. Sauté with garlic and olive oil for a simple, healthy side. Its mild flavor allows it to be incorporated into various recipes without overpowering other ingredients.
9. Cauliflower
Cauliflower is a versatile vegetable that can be transformed into various dishes. With about 25 calories per cup, it’s perfect for those looking to eat more while consuming fewer calories. It can be mashed as a low-carb alternative to potatoes, or roasted with spices for a tasty side. Cauliflower can also be riced for a grain-free option or used as a pizza crust base. Its ability to take on different flavors makes it a staple in many healthy kitchens.
10. Broccoli
Broccoli is a nutritious vegetable that can be enjoyed in various dishes. It contains about 55 calories per cup when cooked, providing a good source of fiber, vitamins, and minerals. Steamed or roasted, broccoli adds a satisfying crunch to meals. Pair it with lemon and garlic for a simple side dish or incorporate it into casseroles for added nutrients. Its versatility and health benefits make it a popular choice for those looking to eat more without extra calories.
11. Celery
Celery is a crunchy vegetable that adds volume to meals with very few calories. At about 16 calories per cup, celery is perfect for snacking and adding to salads. Its fresh taste pairs well with peanut butter or hummus, making for a satisfying snack. Celery can also be added to soups for texture and flavor. Its high water content helps hydrate the body, while its mild flavor complements other ingredients.
12. Radishes
Radishes offer a peppery flavor and satisfying crunch with only 19 calories per cup. These root vegetables are a fresh addition to salads and sandwiches, adding both taste and texture. Radishes can be enjoyed raw, sliced thinly, or pickled for a tangy snack. Their bright color and unique taste make them stand out in any dish. Try roasting them for a sweeter flavor or add them to tacos for a spicy kick. They’re a versatile ingredient that can elevate meals with minimal calories.
13. Mushrooms
Mushrooms are a flavorful addition to many dishes with about 15 calories per cup. They offer a rich, umami taste that enhances recipes without adding significant calories. Use mushrooms as a meat substitute in vegetarian dishes or add them to stir-fries for extra texture. Grill or sauté mushrooms with garlic for a savory side dish. With their unique taste and low calorie count, mushrooms are a fantastic way to add depth to your cooking.
14. Kale
Kale is a nutrient-rich leafy green that can be enjoyed in various forms. With about 33 calories per cup, it’s perfect for salads and smoothies. High in vitamins A, C, and K, kale supports a healthy diet. Bake kale chips for a crunchy snack or sauté with garlic for a quick side. Its robust texture and slightly bitter flavor make it a unique ingredient that can be combined with fruits, nuts, or other vegetables for a balanced meal.
15. Blueberries
Blueberries are tiny powerhouses of nutrition, offering about 84 calories per cup. Rich in antioxidants, they support overall health and provide a natural sweetness to any dish. Enjoy blueberries on their own as a snack, or add them to yogurt and cereal. They blend beautifully into smoothies, adding a burst of flavor. Whether fresh or frozen, blueberries enhance recipes with their juicy texture and health benefits.
16. Carrots
Carrots are a crunchy and sweet vegetable that provides about 52 calories per cup. Rich in beta-carotene, they contribute to a healthy diet and can be enjoyed raw or cooked. Slice carrots for a snack or add them to salads for extra texture. They pair well with hummus or dips for a satisfying bite. Cooked carrots caramelize, offering a sweet flavor that complements savory dishes. Their versatility makes them a staple in many kitchens, providing nutrition and taste.
17. Grapefruit
Grapefruit is a tangy fruit that offers around 52 calories per half. It’s a refreshing choice for breakfast or a snack, providing vitamin C and antioxidants. Enjoy grapefruit segments on their own or add them to fruit salads for a citrusy punch. Their unique flavor profile can also enhance savory dishes. Consider sprinkling with a touch of sugar or honey to balance the tartness. Grapefruit’s juiciness and health benefits make it a delicious part of a balanced diet.
18. Bok Choy
Bok Choy is a versatile leafy green that offers only 9 calories per cup when shredded. It’s a popular ingredient in Asian cuisine, known for its mild flavor and crunchy texture. Add bok choy to stir-fries or soups for a nutritious boost. Its tender leaves and crisp stems make it a delightful addition to salads. Whether cooked or raw, bok choy provides vitamins A, C, and K, supporting a healthy lifestyle. Its subtle taste allows it to complement a variety of dishes without overpowering them.
19. Apples
Apples are a satisfying and portable snack, offering about 95 calories per medium apple. High in fiber, they keep you feeling full and energized throughout the day. Enjoy apples sliced with nut butter or cheese for a balanced snack. They can also be baked with cinnamon for a warm dessert. Apples add natural sweetness to salads and oatmeal, making them a versatile ingredient. Their crisp texture and refreshing taste make them a favorite for healthy eating.
20. Oranges
Oranges are a juicy and refreshing fruit that provides about 62 calories per medium orange. Rich in vitamin C, they boost the immune system and add a splash of flavor to meals. Enjoy oranges as a snack or squeeze them for fresh juice. Their segments can be added to salads for a citrusy twist. Oranges also pair well with poultry or fish, offering a sweet contrast to savory dishes. Their vibrant color and health benefits make them a cheerful addition to any diet.
21. Pineapple
Pineapple is a sweet and tropical fruit that offers about 82 calories per cup. Known for its juicy texture and tangy flavor, it adds a refreshing taste to dishes. Enjoy pineapple on its own or mix it into fruit salads for a tropical flair. It pairs well with grilled meats, offering a sweet contrast to savory flavors. Pineapple can also be blended into smoothies or frozen for a refreshing treat. Its versatility and vibrant taste make it a delightful addition to any meal.