10 High-Volume Meals That Let You Eat More and Weigh Less Fast

You want plates piled high without the calorie spike? Same. These 10 high-volume meals pack tons of fiber, water-rich veggies, and lean protein so you feel full on fewer calories—while still eating like a queen (or king). Grab a big bowl and a bigger appetite, because we’re about to make “diet food” your new guilty pleasure… minus the guilt.

1. Giant Veggie-Packed Egg Roll In A Bowl That Outsmarts Takeout

Save

Think all the craveable flavors of egg rolls without the deep-fry drama. This skillet meal makes a mountain of savory, crunchy goodness thanks to shredded cabbage and carrots. Weeknight hero? Absolutely.

Ingredients:

• 1 lb lean ground turkey or chicken (93% lean)
• 1 tbsp sesame oil
• 1 medium onion, diced
• 3 cloves garlic, minced
• 1 tbsp fresh ginger, minced
• 16 oz bag shredded coleslaw mix (cabbage + carrots)
• 2 cups shredded red cabbage
• 1 red bell pepper, thinly sliced
• 1/4 cup low-sodium soy sauce (or tamari)
• 1 tbsp rice vinegar
• 1 tsp sriracha (optional)
• 2 tbsp sliced green onions
• 1 tbsp toasted sesame seeds

Instructions:

1. Heat sesame oil in a large skillet over medium-high. Brown turkey, breaking it up, 5–6 minutes.
2. Add onion, garlic, and ginger. Cook 2 minutes until fragrant.
3. Stir in coleslaw mix, red cabbage, and bell pepper. Cook 5–7 minutes until crisp-tender.
4. Pour in soy sauce, rice vinegar, and sriracha. Toss to coat and cook 1 minute more.
5. Top with green onions and sesame seeds. Taste and adjust seasoning.

Serve this in an oversized bowl with a squeeze of lime. Want extra volume? Add spiralized zucchini or mushrooms. FYI, a fried egg on top slaps.

2. Brothy Chicken Zoodle Soup That Hugs You From The Inside

Save

All the comfort of chicken noodle soup, minus the heavy noodles. Zucchini ribbons keep the pot big and your calorie count small. Perfect for sick days or “I need a reset” nights.

Ingredients:

• 1 tbsp olive oil
• 1 onion, diced
• 2 carrots, thinly sliced
• 2 celery stalks, sliced
• 3 cloves garlic, minced
• 8 cups low-sodium chicken broth
• 2 cups cooked shredded rotisserie chicken breast
• 1 tsp dried thyme
• 1 bay leaf
• 4 medium zucchini, spiralized
• 1/4 cup chopped parsley
• Salt and pepper to taste

Instructions:

1. Heat olive oil in a large pot over medium. Sauté onion, carrots, and celery 5 minutes.
2. Add garlic; cook 30 seconds.
3. Pour in broth, then add chicken, thyme, bay leaf. Simmer 10 minutes.
4. Stir in zucchini noodles. Cook 2–3 minutes until just tender.
5. Remove bay leaf, add parsley, season with salt and pepper.

Serve with a lemon wedge to brighten everything up. Want more punch? Add chopped spinach and a splash of apple cider vinegar. Seriously, it wakes the whole bowl.

3. Cauliflower “Risotto” With Mushrooms That Feels Fancy

Save

Creamy, cozy, and surprisingly light, this faux risotto builds volume with riced cauliflower. You’ll get that silky bite with none of the heavy starch. Date night in? Nailed it.

Ingredients:

• 1 tbsp olive oil
• 1 tbsp light butter (or more olive oil)
• 10 oz cremini mushrooms, sliced
• 1 small onion, minced
• 3 cloves garlic, minced
• 4 cups riced cauliflower (fresh or frozen)
• 1/2 cup low-sodium chicken or vegetable broth
• 1/4 cup grated Parmesan
• 2 tbsp plain Greek yogurt
• 2 tbsp chopped parsley
• Salt, pepper, and a pinch of red pepper flakes

Instructions:

1. Heat olive oil and butter in a large skillet over medium. Sauté mushrooms until browned, 6–8 minutes.
2. Add onion and garlic; cook 2 minutes.
3. Stir in riced cauliflower and broth. Cook, stirring, 5–7 minutes until tender.
4. Turn off heat. Stir in Parmesan and Greek yogurt until creamy.
5. Season with salt, pepper, and red pepper flakes. Finish with parsley.

Top with extra mushrooms or peas for more bulk. For a protein boost, fold in diced grilled chicken or seared shrimp. IMO, a squeeze of lemon makes it sing.

4. Mega Crunch Chopped Salad With Creamy Yogurt Ranch

Save

This is the salad that eats like a full meal. We load it with hydrating veggies, lean protein, and a creamy dressing that doesn’t weigh you down. It’s picnic-proof and meal-prep friendly.

Ingredients:

• 6 cups chopped romaine
• 2 cups chopped cucumber
• 1 cup chopped bell peppers
• 1 cup halved grape tomatoes
• 1 cup shredded carrots
• 1/2 cup sliced radishes
• 1 cup cooked chickpeas, rinsed
• 8 oz grilled chicken breast, diced
• 1/4 cup feta, crumbled
• 1/2 avocado, diced (optional)
• 1/2 cup plain Greek yogurt
• 2 tbsp buttermilk or milk
• 1 tbsp lemon juice
• 1 tsp honey
• 1 tsp garlic powder
• 1 tsp onion powder
• 1 tbsp chopped dill
• Salt and pepper

Instructions:

1. Whisk yogurt, buttermilk, lemon juice, honey, garlic powder, onion powder, dill, salt, and pepper.
2. In a giant bowl, combine romaine, cucumber, peppers, tomatoes, carrots, radishes, chickpeas, and chicken.
3. Toss with dressing. Sprinkle feta and avocado on top.

For volume monsters, add chopped celery and steamed green beans. Swap chicken for tofu to keep it veg. Meal prep tip: dress right before eating to keep the crunch.

5. Hearty Turkey Veggie Chili That Fills The Bowl And Your Soul

Save

Chili season just became every season. Beans, veggies, and lean turkey create serious bulk and spoon-to-mouth satisfaction. You’ll get big portions that still play nice with your goals.

Ingredients:

• 1 tbsp olive oil
• 1 lb lean ground turkey
• 1 onion, diced
• 1 green bell pepper, diced
• 1 jalapeño, minced (optional)
• 3 cloves garlic, minced
• 2 tbsp chili powder
• 1 tsp ground cumin
• 1 tsp smoked paprika
• 1 tsp oregano
• 1 tsp salt
• 1 can (28 oz) crushed tomatoes
• 1 can (15 oz) black beans, rinsed
• 1 can (15 oz) kidney beans, rinsed
• 1 cup low-sodium chicken broth
• 2 cups chopped zucchini
• 1 cup corn kernels (optional)

Instructions:

1. Heat oil in a large pot. Brown turkey 5–6 minutes.
2. Add onion, bell pepper, jalapeño, and garlic. Cook 4 minutes.
3. Stir in chili powder, cumin, smoked paprika, oregano, and salt. Cook 1 minute.
4. Add tomatoes, beans, broth, zucchini, and corn. Simmer 20–25 minutes.
5. Taste and adjust spices.

Top with chopped cilantro, a dollop of Greek yogurt, and a squeeze of lime. Want more volume? Stir in a bag of chopped spinach at the end. Leftovers taste even better—science.

6. Spaghetti Squash Marinara With Garlicky Turkey Meatballs

Save

You’ll twirl forkfuls like a pasta pro, but your plate stays light. Spaghetti squash brings the strands, and juicy meatballs bring the protein. Family-approved and freezer-friendly.

Ingredients:

• 1 large spaghetti squash (3–4 lb)
• 1 lb lean ground turkey
• 1/4 cup whole-wheat breadcrumbs
• 1 egg
• 3 cloves garlic, minced (divided)
• 1 tsp Italian seasoning
• 1/2 tsp salt, 1/4 tsp pepper
• 2 cups marinara sauce (no-sugar-added)
• 1 tbsp olive oil
• 2 tbsp chopped basil
• 2 tbsp grated Parmesan

Instructions:

1. Preheat oven to 400°F (205°C). Halve squash lengthwise, scoop seeds, rub cut sides with 1 tsp oil, salt, and pepper. Place cut-side down on a sheet; roast 35–45 minutes until tender. Shred into strands with a fork.
2. Mix turkey, breadcrumbs, egg, 2 cloves garlic, Italian seasoning, salt, and pepper. Form 12–14 meatballs.
3. Heat remaining oil in a skillet over medium. Brown meatballs on all sides 6–8 minutes.
4. Pour marinara into the skillet with remaining garlic. Simmer 10 minutes until meatballs cook through.
5. Serve meatballs and sauce over spaghetti squash. Top with basil and Parmesan.

Craving creaminess? Add a spoon of ricotta. For extra veg volume, toss roasted mushrooms into the sauce. Trust me, it’s comfort without the crash.

7. Sushi Bowl Glow-Up With Cauli Rice And Ginger-Lime Tuna

Save

All the sushi vibes without rolling a single thing. Cauliflower rice piles the bowl high, while zingy tuna keeps it lean and bright. Lunch never looked this extra.

Ingredients:

• 4 cups riced cauliflower
• 1 tsp sesame oil
• 1 tbsp rice vinegar
• 2 cans (5 oz each) tuna in water, drained
• 1 tbsp low-sodium soy sauce
• 1 tsp grated ginger
• 1 tsp lime zest + 1 tbsp lime juice
• 1 cup sliced cucumber
• 1 cup shredded carrots
• 1 avocado, sliced (optional)
• 1 cup edamame, cooked and shelled
• 2 tbsp furikake or sesame seeds
• 2 tbsp sliced green onions

Instructions:

1. Microwave or sauté cauliflower rice with sesame oil 3–4 minutes. Toss with rice vinegar.
2. Mix tuna with soy sauce, ginger, lime zest, and lime juice.
3. Assemble bowls: cauliflower rice base, then cucumber, carrots, edamame, avocado, and tuna.
4. Top with furikake and green onions.

Drizzle with a little spicy mayo if you’ve got calories to spare. Swap tuna for salmon or tofu. Want more crunch? Add seaweed snacks crumbled on top.

8. Smoky Lentil And Veggie Sheet-Pan “Taco” Bake

Save

Tacos, but make it a tray of fiber-loaded deliciousness. Lentils and vegetables create serious chew and bulk, then you pile it high in lettuce cups or tortillas. Easy clean-up means you win twice.

Ingredients:

• 2 cups cooked brown lentils (or canned, rinsed)
• 1 red onion, sliced
• 1 red and 1 yellow bell pepper, sliced
• 2 cups cauliflower florets
• 1 tbsp olive oil
• 2 tsp chili powder
• 1 tsp ground cumin
• 1 tsp smoked paprika
• 1/2 tsp garlic powder
• 1/2 tsp salt
• 1 lime, cut into wedges
• Romaine leaves or small corn tortillas, for serving
• Toppings: salsa, Greek yogurt, cilantro, diced tomatoes

Instructions:

1. Preheat oven to 425°F (220°C). Toss onion, peppers, and cauliflower with olive oil, spices, and salt on a sheet pan.
2. Roast 18–20 minutes, stirring once.
3. Add lentils to the pan, toss, and roast 5 minutes more to heat through.
4. Squeeze lime over the top.

Serve in crunchy lettuce cups to keep it ultra-light, or go with corn tortillas if you want that taco moment. Add roasted zucchini for bonus volume. Hot sauce? Always.

9. Creamy Tomato Basil Cottage Cheese Pasta (High-Protein Hack)

Save

We blend cottage cheese into a silky sauce that tastes like it shouldn’t be “light,” but is. Pair it with high-volume veggies and a smart pasta choice for a big, satisfying bowl. Weeknight magic in 20 minutes.

Ingredients:

• 8 oz high-fiber pasta (chickpea or whole-wheat)
• 2 cups chopped zucchini
• 2 cups spinach
• 1 cup low-fat cottage cheese
• 1 cup marinara sauce
• 2 tbsp Parmesan
• 2 cloves garlic, minced
• 1 tbsp olive oil
• 1/4 cup chopped basil
• Salt, pepper, and red pepper flakes

Instructions:

1. Cook pasta to al dente. Reserve 1/2 cup pasta water.
2. Sauté zucchini in olive oil 4–5 minutes. Add garlic for 30 seconds.
3. Blend cottage cheese and marinara until smooth.
4. Add sauce to skillet with zucchini and spinach. Warm gently; thin with pasta water as needed.
5. Toss in pasta, season with salt, pepper, and red pepper flakes. Finish with Parmesan and basil.

Want even more volume? Stir in steamed broccoli or roasted cherry tomatoes. This sauce also slays on spaghetti squash if you’re cutting carbs harder. Trust me, you’ll lick the bowl.

10. Big-Bowl Berry Yogurt Parfait With Crunchy Oat Crumble

Save

Breakfast dessert? Basically. This parfait stacks high with juicy berries, protein-packed yogurt, and a light oat crumble that tastes indulgent without the sugar crash.

Ingredients:

• 2 cups plain Greek yogurt (0% or 2%)
• 1 tsp vanilla extract
• 1–2 tsp honey or maple syrup, to taste
• 2 cups mixed berries (strawberries, blueberries, raspberries)
• 1/2 cup rolled oats
• 2 tbsp chia seeds
• 2 tbsp slivered almonds
• 1/2 tsp cinnamon
• Pinch of salt
• 2 tsp olive oil or melted coconut oil

Instructions:

1. Mix yogurt with vanilla and honey.
2. In a dry skillet over medium, toast oats, chia, almonds, cinnamon, and salt 3–4 minutes. Stir in oil to lightly coat; toast 1 minute more. Cool.
3. Layer a giant bowl: yogurt, berries, and oat crumble. Repeat for drama.

Add extra sliced banana for volume or a dusting of cocoa for vibes. Meal-prep friendly if you keep the crumble separate. Breakfast just got glamorous and macro-friendly.

Ready to eat more while weighing less? These big-batch, high-volume recipes bring flavor, texture, and satiety without the “ugh, I’m stuffed” regret. Pick one tonight and watch your plate—and your taste buds—overflow in the best way.