r/Volumeeating

Made this for lunch and the whole thing is only 261 calories, including the kimchi!

Ingredients:

96% lean ground beef - 109g (136 cal)
Seaweed noodles - 80g (8 cal)
Cabbage - 100g (28 cal)
Kimchi - 60g (21 cal)
White mushrooms - 59g (15 cal)
Sweet peppers - 32g (17 cal)
Carrots - 30g (12 cal)
Broccoli - 27g (9 cal)
Soy sauce - 1 tbsp / 15ml (15 cal)

Total: 261 calories

Super easy to make: cooked the ground beef without any oil, then stir-fried the veggies, added the seaweed noodles and 1 tbsp soy sauce, mixed everything together and that’s it.
Ate it with kimchi on the side and it went really well together. The seaweed noodles are great for adding volume too.

Huge plate of food for 261 cals :)

Macros:
Protein: ~32–35 g
Carbs: ~53–57 g
Fat: ~10–12 g

INGREDIENTS
For the sponge:
3 egg whites (~100 g)
1 egg yolk (~18 g)
20 g spelt flour
Erythritol or sweetener to taste

For the apple filling:
1 medium apple (~150–180 g, peeled)
2 g coconut oil
5 g honey
A little cinnamon

For the cream:
200 g salted caramel protein pudding (150 g for the filling+50 g for the topping), 1g cacao and 4g of water mixed together, optionally cinnamon powder

INSTRUCTIONS
Beat the egg whites with an electric mixer until stiff peaks form.

Add the egg yolk and gently fold it in.

Add the spelt flour and sweetener, then carefully fold everything together by hand to keep the mixture light and airy.

Spread the batter onto a baking tray lined with parchment paper and shape it into a thin rectangle.

Bake in a preheated oven at 180°C / 350°F for about 12–15 minutes, or until lightly golden. Be careful not to overbake it, as the sponge needs to stay soft and flexible enough to roll.

While the sponge is still warm, carefully roll it up together with the parchment paper. Leave it rolled up until completely cool. This will help it hold its shape and prevent it from cracking when you add the filling and roll it again.

Meanwhile, peel and finely dice the apple. Heat 2 g coconut oil in a non-stick pan, add the apple and cook for about 5 minutes. Add 5 g honey and a little cinnamon and cook for another minute or two until soft and lightly caramelized.

Spread 150 g salted caramel protein pudding over the sponge, add the apple filling and carefully roll it up. Finish with the remaining 50 g protein pudding on top. Add cocoa topping and cinnamon if you like it🍎✨

Followed u/AbsentMagpie3174 's recipe with some adjustments. Was absolutely delicious and incredibly filling!

Linking post here -

My adjusted ingredients -

○ 190 g egg whites (99 cal)

○ 13 g corn starch

○ 3 tsp garlic powder

○ 2 tsp onion powder

○ 1 tsp salt

○ 28 g kraft no fat mozzarella (45 cal)

○ 28 g kraft no fat cheddar (45 cal)

○ half a cup Lidl tomato and basil pasta sauce (60 cal)

On one pie - 4 pimento stuffed olives (40 cal)

Linking OG post here that has the cooking instructions -

https://www.reddit.com/r/Volumeeating/s/O86Lz3drOg

Great Value, Organic Lentils-415 g (2 cans drained)

Great Value, Small Curd Fat Free Cottage Cheese-240 g

Filippo Berio, Aromatic Chili Peppers, Arrabiata Sauce 675 g (1 jar)

Great Value, Chopped Spinach, 70 Cal-280 g

Tomato, Red, Raw-234 g

Water 126 g

Pasta Water- 30 mL-30.0g

Made "cheesesteak" out of mushrooms, peppers, and onion with a "cheese" sauce made from cauliflower.

I'm still pretty new to volume eating so I didn't get really scientific with this one. It's a large Vidalia onion with three bell peppers, sauteed in a pan with just a small spray of oil. Once that cooked it down a bit I added 3 lb of sliced white mushrooms, 2 teaspoons of reduced sodium better than bouillon, one teaspoon of Worcestershire sauce, a heaping tablespoon of black pepper, and a little bit of kinder's blend. Next time though I'll take the peppers and onions out before I try cooking down the mushrooms. They ended up a bit mushy by the time the mushrooms boiled off most of their water.

Next I made some cauliflower cheese sauce by steaming a bag of cauliflower florets, putting them in a bowl and blending them with an immersion blender, mixing in about four tablespoons of light sour cream, a half a small can of reduced sodium chicken broth, one tablespoon of Hellman's light mayonnaise, a teaspoon of badia sazon seasoning, some more black pepper and some parsley. That one turned out okay. The Sazon added most of the flavor and color. I added chicken broth until it had the consistency I wanted and then bottled it.

The bread is Lewis keto sourdough. The pita bread is Joseph's

All the filling plus the sauce is 800 calories and would make like 10 sandwiches. The bread 35 calories a slice though and the pita is 60 for both though

.It's pretty good. Is it cheese steak? Fuck no. Does the cheese sauce resemble cheese? Kind of. Is it really fucking low in calories because it's all vegetables? Absolutely.

The sandwich was 178 calories total

I had to cook all of this in the back of a semi truck so apologies if it's not very pretty.

I was extremely hungry, and was craving a colourful meal with 1400 calories to spare for the day. Last photo has all the numbers :)

Note 1: you may look at that much lettuce and think I’m feeding a goat, but actually, I use it kind of as a bread substitute “carrier of foods” if you will. Taking bits of chicken and egg into each romaine leaf with some sauce and bam, very tasty!

Note 2: I obviously don’t eat like this everyday, but I’ve discovered that since my diet most days lacks variety and is the same thing day in day out, implementing a diet friendly “variety day” kind of resets my palette and gets rid of my diet/flavour fatigue. For those of you sick of the food you meal prep or eat everyday, I highly recommend it. It’s like taking a freshening walk after hours of concentrated work, resets the mind.

Mushrooms plus pepperoncini = THE best vegetarian pizza topping. Something about the spicy, briny, slightly sour pepper crunch in combination with the almost meaty charred mushroom is just delicious. And it's much leaner, and slightly healthier, than any deli meats. Full fat mozzarella too, which pulls so nicely.

165 for one wholemeal pita bread (70g), split open

3 tbsp pizza sauce, ~10

20g grated mozzarella, 66

1 sliced raw mushroom, ~ 3

1 sliced pepperoncini, ~ 10

I’ve been spamming this for the last week straight, it’s soo ridiculously tasty AND filling and for those of us in the southern hemisphere perfect on a cold morning

It’s the exact same principle as a bread and butter pudding, but macro-hacked while still keeping it more-ish. You get this perfectly crisp top and gooey bottom combination that’s so addictive

In the first photo, I’m using a low-carb bread roll (from Woolworths) and frozen strawberries, in the second photo I’m using leftover mini croissants and stewed rhubarb. Any frozen fruit will work

Macros for the low carb bread roll version with strawberries:
Energy: ~1,211 kJ / 290 kcal
Protein: 20.2 g
Fat: 10.2 g
Saturated fat: ~3.8 g
Carbohydrates: 20.5 g
Sugars: 6.9 g
Non-sugars: 13.5 g
Dietary fibre: 17.3 g
Sodium: ~310 mg

Recipe in the comments

INGREDIENTS
150g ground turkey (<4% fat) — 165 kcal
30g quinoa (dry) — 110 kcal
30g chickpeas (cooked) — 42 kcal
100g mixed salad — 20 kcal
50g arugula — 13 kcal
50g carrot — ~20 kcal
50g tomato — 9 kcal
50g cucumber — 8 kcal
50g Greek yogurt 10% — ~65 kcal
20g mustard — 22 kcal
5g oil — 45 kcal
Fresh lemon juice
Fresh garlic
Fresh parsley
Dill
Sweet paprika
Salt & black pepper
Vinegar

MACROS
≈ 520 kcal
Protein: ~50g
Carbs: ~40g
Fat: ~18g

RECIPE
Shape the ground turkey into small meatballs. Toss them with 5g oil, sweet paprika, salt, black pepper and fresh parsley, then bake at 160–170°C (320–340°F) for about 20 minutes.
Season the quinoa with a little salt and cook it with 70g of water.
Add the mixed salad to a large bowl and season with a little salt and vinegar. Arrange the arugula, carrot and chickpeas alongside it. Season the carrot and chickpeas with sweet paprika, then add the chopped tomato and cucumber.
Place the baked turkey meatballs on top.
For the sauce, mix Greek yogurt, mustard, fresh lemon juice, garlic and dill until creamy, then drizzle it all over the salad.
Mix everything together and enjoy! 🥗🤍

Here is the link to edition1:

https://www.reddit.com/r/Volumeeating/s/LQHR86fOtw

I followed @aginglolitas suggestion and whisked it up with an electric whisk and boy oh boy the volume! 😅

Ps: I used watermelon Jello this time but the rest of the recipe is the same (15 g sugarfree jello, 200 g low cal flavoured skyr and 350 mL water). I whisked the whole thing for about 1 minute after I added all the components.

I know everyone is onto those Grillo's pickles but I can't find them on the west coast of Canada so I can't compare. But THESE are DIVINE.

You'd never guess there's psyllium in these. They're soft and creamy on the inside, with none of that typical psyllium texture.

This recipe makes 9 pancakes from about 550 g of batter. Be aware: they inflate A LOT while cooking and then collapse afterwards, so the difference in volume is pretty impressive 😂

You end up with a whole plate of pancakes that makes for a seriously satisfying lunch and, for me, keeps hunger away for hours.

Recipe

- 400 g water

- 100 g flour

- 20 g soy protein

- 2 tbsp psyllium husk (10–15 g)

- Salt to taste

- Butter for the pan

- Toppings/garnish of your choice — I used cream cheese and blueberries

Approx. calories

- ~480 kcal for the whole batch

- ~53 kcal per pancake

Method

Boil the psyllium with the water, then let it cool down.

Whisk together the dry ingredients and gradually combine them with the psyllium mixture.

Heat and lightly butter a pan, spoon in the batter, cover with a lid and cook for about 5 minutes. Flip, cover again and cook until done.

Add your toppings and enjoy.

The idea is still the same: psyllium + protein as the base, with the other ingredients mainly for flavour and nutrition.

And somehow… we have pancakes now. 😂

Disclaimer

This is just me sharing an experiment, not recommending that anyone try it. If you're not used to psyllium, start cautiously, drink plenty of water, and do your own research. Psyllium can cause problems if consumed incorrectly. I'm sharing what I did, but I'm not responsible for anyone who decides to try it themselves.

EDIT: recipe makes 4 servings!

It was delicious! Definitely recommend you guys to try it :)

Ingredients
- diced chicken breast 600g
- cooked brown rice 250g
- cauliflower rice 400g
- runner beans 300g
- peas 250g
- broccoli 400g
- basil 15g
- lemon juice 50ml
- pesto 150g

Steps
- boil the broccoli and runner beans in 1,5L of chicken stock for 6-8 min
- cook the chicken until golden brown and set aside
- add the broccoli, beans, and peas to the pan and stir fry for a minute or two
- add the cauliflower rice and cooked brown rice and mix well
- mix in the pesto and any spices you like (I used salt, pepper, and a good amount of chili flakes)
- add the chicken and lemon juice and mix
- cook covered for like 2-3 mins
- give it a super good mix and garnish with chopped basil

Enjoy! ☺️

MACROS — approx. 335 kcal
🥩 Protein: ~55g
🍚 Carbs: ~12g
🥑 Fat: ~10g

INGREDIENTS
• 225g shrimp — 151 kcal
• 200g konjac fettuccine — 10 kcal
• 100g 0% Greek yogurt — ~59 kcal
• 50g 10% Greek yogurt — ~65 kcal
• 5g avocado oil — 45 kcal
• 30g cherry tomatoes — ~5 kcal
• Fresh garlic
• ½–1 lemon
• Fresh parsley
• Paprika
• Black pepper
• Salt
• Seasonings of your choice

RECIPE
Drain the shrimp and pat them dry with a paper towel. Season with paprika, black pepper and salt.
In a large bowl, prepare the marinade by mixing the juice of ½–1 lemon with fresh parsley.

Rinse the konjac fettuccine thoroughly under lukewarm water and drain well.

Heat 5g avocado oil in a pan. Add some fresh garlic and let it become fragrant, then add the shrimp. I cooked mine for about 2 minutes per side.

Once the shrimp are cooked, transfer them straight into the bowl with the lemon-parsley marinade and toss well.

Turn the heat all the way down. Add the konjac fettuccine to the same pan and cook for about 1 minute, stirring constantly.

Add both Greek yogurts and season to taste. Keep stirring for another 30 seconds until everything turns into a creamy sauce.

Transfer the creamy pasta into the bowl with the shrimp and marinade and mix everything really well.
Plate it up, top with freshly chopped cherry tomatoes and add any extra seasonings you like. 🌿🍅

My friends said they couldn’t taste the difference between this and restaurant-style shrimp pasta. :)

I LOVE Cajun crab dip and I feel it could be turned into a volume food. I am not very skilled at recipe development so I am hoping someone can help me out. Right now it’s 90 cal for 2 tbsp and tragically only 2 grams of protein. I am open to other fish like tuna or something! I just love the cold creamy slight kick on a cracker. THANK YOU IN ADvance

Edit to add ingredients: crab meat, mayo, cream cheese, “natural and artificial flavors” lmao