Top 10 foods high in volume low in calories and meals recipe for weight loss

To lose weight fast, you need to eat low-calorie foods.

But you also need to fulfil your eating requirements, because you don't need to be hungry all the time. So, you need to eat foods high in volume low in calories.

Today, in this article, I will tell you about some food with high volume low calories with the amount of calories. So, add all the foods in your weight loss diet plan I mentioned below for fast weight loss and controlling your calorie intake.

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List of 10 Foods High In Volume Low In Calories

Celery is a high volume food with low calories that is crispy and crunchy. It is known for its fibrous texture. This vegetable has many antioxidants and vitamins. Especially vitamin K and C. It also has some health benefits, like:

• Helps In boosting hydration
• Helps in digestion 

As compared to other vegetables, it is a very health-conscious option because it is both adaptable and healthy.

• Calories: 16 calories per 100g

Meal Ideas

• Celery and Peanut Butter Snack: Spread peanut butter on celery sticks for a quick and satisfying snack.
• Chicken and Celery Stir-Fry: Stir-fry sliced chicken with celery, bell peppers, and soy sauce. Serve over rice.
• Celery and Apple Salad: Toss thinly sliced celery with diced apples, walnuts, and a light vinaigrette.
• Creamy Celery Soup: Blend cooked celery with onions, potatoes, and broth for a comforting soup.
• Tuna and Celery Wraps: Mix canned tuna with diced celery, mayonnaise, and seasonings. Wrap in lettuce leaves or tortillas.

Recipe of vegetable stir-fry with celery

Image credit: pintrest

Ingredients:

• 2 cups mixed vegetables
• 1 cup sliced celery
• 1 tbsp soy sauce
• 1 tbsp oyster sauce
• 1 tbsp sesame oil
• 1 tbsp vegetable oil
• 2 cloves garlic, minced
• 1 tsp fresh ginger, grated
• Salt and pepper to taste

Instructions:

• Sauté garlic and ginger in vegetable oil.
• Add celery and mixed vegetables. Stir-fry for 3-5 mins.
• Pour in soy sauce, oyster sauce, and sesame oil. Toss.
• Season with salt and pepper.
• Stir-fry for an extra 2-3 mins.
• Serve over rice or noodles. Enjoy your quick and tasty Vegetable Stir-Fry!

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2. Cucumber

Cucumbers are good for weight loss because they have more water and less solid particles. They are low in calories, high in fibre, and also help with digestion. Eating cucumber will help prevent overeating and be good for weight loss.

• Calories: 16 kcal per 100g

Meal Ideas

• Cucumber and Tomato Salad:Toss cucumber slices with cherry tomatoes, red onion, olive oil, and feta cheese.
• Cucumber and Avocado Sushi Rolls:Use cucumber strips as a rice substitute in sushi rolls with avocado and crab.
• Cucumber and Hummus Snack: Dip cucumber sticks into hummus for a quick and healthy snack.
• Cucumber and Mint Infused Water: Add cucumber slices and fresh mint to water for a refreshing infused beverage.
• Greek Yogurt Cucumber Dip: Mix diced cucumber with Greek yogurt, garlic, dill, and lemon juice for a tasty dip.

Recipe of Cucumber Sandwich

Image credit: pintrest

Ingredients:

• Bread slices
• Cream cheese or mayonnaise
• Cucumber, thinly sliced
• Salt and pepper to taste

Instructions:

• Spread cream cheese or mayonnaise on bread slices.
• Layer thinly sliced cucumber on one slice.
• Sprinkle with salt and pepper.
• Top with another bread slice.
• Optional: Remove crusts and cut into desired shapes.
• Serve and enjoy a simple and refreshing cucumber sandwich!

3. Broccoli

Cruciferous vegetables like broccoli are a great option for weight loss. Because it is high in volume low in calories and contains vitamins like fibre, vitamins, and minerals. It also has many health benefits. It is easy to cook and has many ways to be eaten.

• Calories: 55 kcal per 100g

Meal Ideas

• Broccoli and Cheddar Baked Potatoes:Top baked potatoes with steamed broccoli and melted cheddar cheese.
• Broccoli and Chicken Alfredo: Toss broccoli florets with cooked chicken and Alfredo sauce. Serve over pasta.
• Roasted Garlic Broccoli: Roast broccoli with garlic, olive oil, salt, and pepper for a flavorful side dish.
• Broccoli and Cheese Stuffed Chicken: Stuff chicken breasts with a mixture of broccoli and cheese, then bake.
• Broccoli and Hummus Snack: Dip broccoli florets in hummus for a quick and healthy snack.

Recipe of Broccoli Chicken Stir-Fry

Image credit: pintrest

Ingredients:

• 1 lb chicken breast, sliced
• 2 cups broccoli, bell pepper, and carrot
• Sauce: 3 tbsp soy sauce, 1 tbsp oyster sauce, 2 tbsp hoisin sauce, 1 tbsp sesame oil
• 2 tbsp vegetable oil
• 3 cloves garlic, minced
• 1 tsp grated ginger
• Optional: 1 tbsp cornstarch (for thickening)
• Garnish: Sesame seeds, chopped green onionsRice or noodles for serving

Instructions:

• Cook chicken until browned. Set aside.
• Sauté garlic, ginger, and veggies until tender.
• Add chicken back to the pan.
• Pour in sauce, toss to coat.
• Optional: Thicken with cornstarch.
• Garnish and serve over rice or noodles.

4. Watermelon

The perfect representation of summertime sweetness, and it is the best food that is  high in volume and low in calories watermelon is a cool rush of sugar and water. With approximately 92% water content, this luscious fruit acts as a natural thirst quencher. In addition to tantalising the sense of taste, its vibrant pink or scarlet flesh provides an abundance of minerals, such as vitamins A and C. Watermelon, which is high in antioxidants like lycopene, is good for the skin and may even be good for the heart. Enjoyed in wedges, pureed into chilled drinks, or combined with salty cheeses in salads, watermelon is a low-calorie, delightful fruit that offers happiness, hydration, and a hint of summer with each juicy bite.

• Calories: 30 kcal per 100g

5. Cabbage

Cabbage, a round and crunchy veggie, is like a green ball of goodness. With a mild taste, it's easy to enjoy. Full of vitamins and fiber, it helps keep us healthy. It's a smart choice for salads or coleslaw, adding a satisfying crunch. Cabbage also gets along well with stir-fries, becoming soft and tasty when cooked. Its green or purple leaves are like nature's wraps, perfect for stuffing. Low in calories and high in nutrients, cabbage is a simple, affordable, and versatile vegetable that brings both nutrition and flavor to our plates.

• Calories: 25 kcal per 100g

Meal Ideas

• Cabbage Stir-Fry: Cook chopped cabbage, veggies, and meat together in soy sauce. Eat with rice or noodles.
  
• Coleslaw: Chop cabbage and carrots. Mix with mayo, vinegar, and sugar. Eat on its own or in sandwiches.
  
• Stuffed Cabbage Rolls: Put meat, rice, and spices in cabbage leaves. Cook in tomato sauce until soft.
  
• Cabbage and Sausage Soup: Mix cabbage, sausage, tomatoes, and broth. Cook for a tasty soup.
  
• Roasted Cabbage Wedges: Cut cabbage into wedges, bake with oil and spices until crispy. Eat as a side dish.

Recipe of stuffed cabbage rolls

Image credit: pintrest

Ingredients:

• 1 large cabbage
• 1 lb ground beef or turkey
• 1 cup cooked rice
• 1 onion, garlic, egg
• Spices: salt, pepper, oregano, paprika
• 1 can tomato sauce

Instructions:

• Boil cabbage, peel leaves.
• Mix meat, rice, onion, garlic, egg, spices.
• Fill cabbage leaves with mixture, roll tightly.
• Make tomato sauce: sauté garlic, add crushed tomatoes, basil, salt, pepper.
• Place rolls in baking dish, pour sauce over.
• Bake at 350°F (175°C) for 45-50 minutes.
• Serve hot, optionally garnish with herbs. Enjoy!

6. Spinach

Spinach is a healthy green veggie with lots of good stuff for your body. It's full of vitamins like A, C, and K, which help keep you strong and healthy. Spinach also has iron and antioxidants, which are like little helpers for your body. You can eat it fresh in salads, blend it into smoothies, or cook it in dishes like pasta or casseroles. It has a mild, kinda sweet taste that goes well with lots of foods. Whether it's raw or cooked, spinach is a tasty and nutritious choice that makes eating your greens easy and good for you!

• Calories: 23 kcal per 100g

Meal Ideas

• Spinach and Feta Omelet: Mix spinach into eggs, add feta cheese, and make a delicious omelet.
• Chicken and Spinach Salad: Toss spinach with grilled chicken, cherry tomatoes, and balsamic vinaigrette.
• Spinach and Mushroom Pasta: Sauté spinach and mushrooms, mix with cooked pasta, and sprinkle Parmesan on top.
• Spinach and Banana Smoothie: Blend spinach with banana, yogurt, and a bit of honey for a healthy green smoothie.
• Garlic Butter Spinach: Sauté spinach in garlic butter until wilted, a simple and tasty side dish.

Recipe of spinach and Feta omelet

Image credit: pintrest

Ingredients:

• 2 eggs
• Handful of fresh spinach
• Feta cheese, crumbled
• Salt and pepper to taste
• 1 tablespoon olive oil

Instructions:

• Whisk eggs in a bowl, season with salt and pepper.
• Heat olive oil in a pan.
• Add fresh spinach, cook until wilted.
• Pour whisked eggs over spinach.
• Sprinkle crumbled feta on top.
• Cook until edges set, then fold in half.
• Cook until eggs are fully set.
• Slide onto a plate.
• Enjoy your quick and tasty Spinach and Feta Omelet!

7. Cauliflower

Cauliflower is a super useful veggie that's good for you. It's like a blank canvas for cooking because it can turn into many yummy things. It's got vitamins C and K, which help your immune system and keep you healthy. You can make cauliflower into rice, mash it like potatoes, or roast it with spices. Even though it doesn't have a strong taste on its own, cauliflower can soak up flavors from other ingredients. People love using it in different dishes, especially if they're looking for healthy and plant-based options. So, cauliflower is not just tasty but also a friendly veggie for all kinds of meals!

• Calories: 25 kcal per 100g

Meal Ideas

• Cauliflower Stir-Fry: Grated cauliflower, veggies, soy sauce.
• Roasted Cauliflower: Florets, olive oil, spices, roast.
• Cauliflower Mashed Potatoes: Boiled cauliflower, mash, butter, seasoning.
• Cauliflower Pizza Crust: Blended cauliflower dough, bake, add toppings.
• Cauliflower Buffalo Bites: Florets, buffalo sauce, bake.

Recipe of cauliflower Mashed Potatoes

Image credit: pintrest

Ingredients:

1 head of cauliflower

2 tablespoons butter

Salt to taste

Pepper to taste

Instructions:

• Cut and boil cauliflower until very soft.
• Drain and mash cauliflower.
• Mix in butter.
• Sprinkle with salt and pepper.
• Mash again for smoothness.
• Scoop onto a plate. Enjoy!

8. Leafy greens

Leafy greens, like spinach and lettuce, are super good for you. They're like nature's own vitamins! Packed with things your body loves, such as vitamins and minerals, they keep you healthy and strong. These greens are low in calories but high in goodness, making them a smart choice. You can toss them in salads, throw them in sandwiches, or mix them into smoothies. Eating leafy greens is an easy way to fill up on the good stuff your body needs without loading up on extra calories. So, add some green to your plate for a happy and healthy you!

• Calories: 23 kcal per 100g

Meal Ideas

• Classic Garden Salad: Mix spinach, lettuce, cherry tomatoes, and cucumbers. Top with your favorite dressing.
• Green Smoothie: Blend spinach, banana, and yogurt for a nutritious and refreshing smoothie.
• Sauteed Greens with Garlic: Sauté spinach or kale with garlic and a dash of olive oil for a quick side dish.
• Chicken and Spinach Wrap: Fill a whole-grain wrap with grilled chicken, spinach, and a light dressing.
• Leafy Green Stir-Fry: Stir-fry bok choy, broccoli, and spinach with soy sauce and your choice of protein.

Recipe of chicken and Spinach wrap

Image credit: pintrest

Ingredients:

• Grilled chicken slices
• Spinach leaves
• Whole-grain wrap
• Sliced tomatoes
• Light dressing of choice

Instructions:

• Lay out the whole-grain wrap.
• Arrange grilled chicken slices on the wrap.
• Add a handful of fresh spinach leaves.
• Place sliced tomatoes on top.
• Drizzle with your favorite light dressing.
• Wrap it up and enjoy your quick and tasty Chicken and Spinach Wrap!

9. Tomatoes

Tomatoes are juicy and vibrant fruits that bring a burst of flavor to your plate. They're not just tasty; they're also packed with good stuff for your body. With vitamins like C and K, tomatoes boost your immune system and keep your bones strong. Whether in salads, sandwiches, or sauces, they're versatile and add a pop of color to meals. These round wonders are low in calories but high in antioxidants, protecting your cells. From cherry tomatoes to big ones, they're a simple and delicious way to make your dishes more colorful, flavorful, and good for you.

• Calories: 22kcal per 100g

Meal Ideas

• Caprese Salad: Slice tomatoes, fresh mozzarella, and basil. Drizzle with olive oil and balsamic glaze.
• Tomato and Basil Bruschetta: Dice tomatoes, mix with chopped fresh basil, garlic, and olive oil. Serve on toasted bread.
• Tomato and Chickpea Salad: Combine cherry tomatoes, chickpeas, cucumber, and feta. Toss with a lemon vinaigrette.
• Tomato and Spinach Omelet: Sauté tomatoes and spinach, then add to beaten eggs. Cook into a delicious omelet.
• Grilled Chicken with Tomato Salsa: Top grilled chicken with a salsa made of diced tomatoes, onions, cilantro, and lime juice.

Recipe of Tomato and Chickpea Salad

Image credit: pintrest

Ingredients:

• Cherry tomatoes, halved
• Chickpeas, drained and rinsed
• Cucumber, diced
• Feta cheese, crumbled
• Lemon vinaigrette (olive oil, lemon juice, salt, pepper)

Instructions:

• In a bowl, combine halved cherry tomatoes, chickpeas, diced cucumber, and crumbled feta.
• In a separate small bowl, whisk together olive oil, lemon juice, salt, and pepper to create the vinaigrette.
• Pour the vinaigrette over the salad and toss to coat.
• Chill for a bit in the fridge before serving.
• Enjoy your quick and refreshing Tomato and Chickpea Salad!

10. Berries

Berries are like tiny, colorful bites of joy. From strawberries to blueberries, they're nature's sweet treats. Packed with vitamins and antioxidants, berries bring a burst of goodness. These little gems not only taste amazing but also do wonders for your health. They're low in calories but high in fiber, helping your digestion. Whether eaten on their own, tossed into yogurt, or blended into smoothies, berries add a burst of flavor and nutrition to your day. Plus, they come in different colors, making your plate look like a vibrant rainbow of deliciousness. So, grab a handful and enjoy nature's candy!

• Strawberries: About 32 calories per 100g
• Blueberries: Around 57 calories per 100g
• Raspberries: Roughly 52 calories per 100g
• Blackberries: Approximately 43 calories per 100g

Meal Ideas

• Berry Smoothie Bowl: Blend strawberries, blueberries, and raspberries with yogurt. Top with granola and chia seeds.
• Chicken Berry Salad: Mix grilled chicken, greens, and blackberries/blueberries. Drizzle with balsamic vinaigrette.
• Quinoa Berry Parfait: Layer quinoa, Greek yogurt, and assorted berries. Sweeten with honey, top with sliced almonds.
• Salmon with Berry Salsa: Grill/bake salmon, top with salsa made of strawberries, red onion, cilantro, and lime juice.
• Berry Overnight Oats: Mix oats, berries, and almond milk. Refrigerate overnight, top with Greek yogurt and honey in the morning.

Recipe of Berry overnight oats

Image credit: pintrest

Ingredients:

• 1/2 cup rolled oats
• 1/2 cup mixeed berries (strawberries, blueberries, raspberries)
• 1/2 cup almond milk
• 1 tablespoon chia seeds (optional)
• 1 tablespoon honey or maple syrup
• Greek yogurt (for topping)

Instructions:

• In a jar or container, combine rolled oats, mixed berries, almond milk, and chia seeds if using.
• Stir in honey or maple syrup for sweetness.
• Mix well, ensuring oats are fully submerged in the liquid.
• Seal the jar and refrigerate overnight or for at least 4 hours.
• In the morning, give it a good stir.
• Top with a dollop of Greek yogurt and additional berries if desired.
• Enjoy your delicious and nutritious Berry Overnight Oats!

Frequently Asked Questions 

 

Is 800 calories a day safe?

 

   

Consuming only 800 calories a day is not safe for most individuals. Severely restricted diets can lead to nutrient deficiencies, muscle loss, and other health issues. It's crucial to maintain a balanced, sustainable diet for overall well-being,

 

 

Is rice high in calorie?

 

   

Yes, rice is relatively high in calories. One cup of cooked white rice contains around 200 calories, primarily from carbohydrates. While it's a staple providing energy, portion control is essential for those watching caloric intake. Opting for brown rice or other whole grains can offer additional nutrients and fiber.

 

 

What are low-calorie high-volume foods UK?

 

   

In the UK, low-calorie, high-volume foods include vegetables like broccoli, cauliflower, and leafy greens. Additionally, foods like cucumber, celery, and bell peppers are excellent choices. These options are nutrient-dense, provide satiety, and contribute to a balanced diet, aiding in weight management and overall health.

 

 

What food is the most filling with least calories?

 

   

Leafy greens like spinach, kale, and lettuce are incredibly filling with minimal calories. High in fiber and water content, they add bulk to meals, promoting satiety. Other low-calorie, filling options include broccoli, cucumber, and celery. Incorporating these into your diet can aid in weight management and overall health.

 

Conclusion

For losing weight, only doing exercises is not enough. You need to make some changes in your eating habits and diet plan. You need to adapt some high-volume foods with low calories, such as:

• Leafy Greens
• Celery
• Cucumbers
• Broth-Based Soups
• Berries
• Air-Popped Popcorn
• Zucchini 
• Bell Peppers
• Cabbage
• Egg Whites

Because these foods contain few calories and are high in volume, they can help you lose weight quickly.