Crave More with 9 High-Volume Recipes That Help You Stay in a Calorie Deficit Without Starving

Hungry but trying to keep calories in check? These high-volume recipes pack big bowls, bold flavors, and tons of texture while keeping calorie counts friendly. We’re talking meals that actually fill you up and make you excited for leftovers. Ready to eat like a king without blowing your deficit?

1. Giant Veggie-Packed Egg Roll In A Bowl That Feels Bottomless

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This skillet dinner tastes like your favorite takeout, minus the deep fryer. It’s loaded with crunchy veggies, lean protein, and a savory sauce that hits every craving. Make it once for dinner and love the leftovers for lunch.

Ingredients:

• 1 lb lean ground turkey or chicken
• 1 tbsp sesame oil
• 1 tbsp olive oil
• 1 large onion, thinly sliced
• 3 cloves garlic, minced
• 1 tbsp fresh ginger, grated
• 1 medium cabbage, shredded (about 8 cups)
• 2 cups shredded carrots
• 1 red bell pepper, thinly sliced
• 1/4 cup low-sodium soy sauce or tamari
• 1 tbsp rice vinegar
• 1–2 tsp sriracha (optional)
• 2 tbsp green onions, sliced
• 1 tbsp toasted sesame seeds (optional)

Instructions:

1. Heat olive oil in a large skillet over medium-high heat. Add ground turkey and cook, breaking up, until browned.
2. Add onion, garlic, and ginger. Cook 2–3 minutes until fragrant.
3. Stir in cabbage, carrots, and bell pepper. Toss until everything softens, about 5–7 minutes.
4. Pour in soy sauce, rice vinegar, and sriracha. Stir well and cook 2 minutes to meld flavors.
5. Finish with sesame oil, green onions, and sesame seeds. Taste and adjust seasoning.

Serve it with a squeeze of lime and extra sriracha. Want more volume? Toss in spiralized zucchini. For a low-carb meal prep, portion over steamed cauliflower rice—so satisfying, IMO.

2. Creamy High-Protein Greek Yogurt Chicken Salad You Can Pile High

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All the creamy, crunchy chicken salad vibes without mayo overload. This version uses thick Greek yogurt for protein and brightness. Scoop it into lettuce cups, stuff it in a wrap, or eat it straight from the bowl—no judgment.

Ingredients:

• 3 cups cooked chicken breast, shredded
• 1 cup nonfat Greek yogurt
• 1 tbsp Dijon mustard
• 1 tbsp lemon juice
• 1 tsp honey or maple syrup
• 1/2 cup celery, finely chopped
• 1/2 cup red grapes, halved
• 1/4 cup red onion, finely diced
• 1/4 cup fresh parsley, chopped
• Salt and pepper to taste

Instructions:

1. In a large bowl, whisk Greek yogurt, Dijon, lemon juice, and honey until smooth.
2. Fold in chicken, celery, grapes, red onion, and parsley.
3. Season with salt and pepper. Chill 20 minutes for best flavor.

Serve it over a mountain of mixed greens with cucumber and cherry tomatoes. Add chopped apples or toasted almonds for crunch. FYI, it tastes even better the next day.

3. Zucchini Noodle Turkey Bolognese That Noodles On Forever

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Think cozy Italian night without the pasta coma. A robust, slow-simmered sauce clings to crisp-tender zoodles for a bowl that’s huge and hearty. You’ll twirl and slurp and still stay light.

Ingredients:

• 1 lb lean ground turkey
• 1 tbsp olive oil
• 1 small onion, diced
• 2 cloves garlic, minced
• 1 medium carrot, finely diced
• 1 stalk celery, finely diced
• 1 (28-oz) can crushed tomatoes
• 2 tbsp tomato paste
• 1 tsp Italian seasoning
• 1/2 tsp red pepper flakes (optional)
• Salt and pepper to taste
• 6–8 medium zucchini, spiralized (about 8 cups)
• 2 tbsp fresh basil, chopped

Instructions:

1. Heat olive oil in a pot over medium heat. Sauté onion, garlic, carrot, and celery 5 minutes until softened.
2. Add turkey and cook until browned. Stir in tomato paste, Italian seasoning, and red pepper flakes.
3. Pour in crushed tomatoes. Simmer 20–25 minutes, stirring occasionally. Season with salt and pepper.
4. Quickly sauté zoodles in a dry skillet 2–3 minutes until just tender. Do not overcook.
5. Top zoodles with sauce and sprinkle with basil.

Add a spoon of Parmesan if you’ve got the calories—it’s worth it. For extra volume, mix in ribbons of steamed spinach. Trust me, you won’t miss the pasta.

4. Spicy Chickpea Veggie Soup That Fills Your Biggest Bowl

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Big pot, bigger flavors. This brothy soup builds volume with fiber-rich veggies and beans while smoky spices keep each spoonful exciting. It’s the kind of recipe you batch cook and happily eat all week.

Ingredients:

• 1 tbsp olive oil
• 1 large onion, diced
• 3 cloves garlic, minced
• 2 tsp smoked paprika
• 1 tsp ground cumin
• 1/2 tsp chili flakes (optional)
• 4 cups low-sodium vegetable broth
• 1 (28-oz) can diced tomatoes
• 2 cups water
• 2 cups carrots, sliced
• 2 cups zucchini, chopped
• 2 cups green cabbage, shredded
• 1 (15-oz) can chickpeas, rinsed and drained
• 2 cups baby spinach
• Salt and pepper to taste
• Juice of 1 lemon

Instructions:

1. Heat oil in a large pot over medium. Sauté onion and garlic 3–4 minutes.
2. Stir in smoked paprika, cumin, and chili flakes. Cook 30 seconds.
3. Add broth, tomatoes, water, carrots, zucchini, cabbage, and chickpeas. Bring to a simmer.
4. Cook 20–25 minutes until veggies soften.
5. Stir in spinach and lemon juice. Season to taste.

Ladle into giant bowls and garnish with chopped parsley. Add cooked barley or quinoa if you want extra staying power. Craving creaminess? Swirl in a spoon of Greek yogurt.

5. Sheet-Pan Rainbow Salmon With Mountains Of Veg

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One pan, zero fuss, lots of color. Flaky salmon pairs with roasted veggies that char just enough to taste like magic. You’ll get protein, fiber, and a plate that looks fancy with minimal effort—win-win.

Ingredients:

• 4 (4–5 oz) salmon fillets
• 1 lb broccoli florets
• 1 large red bell pepper, sliced
• 1 medium red onion, wedges
• 1 cup grape tomatoes
• 2 cups cauliflower florets
• 2 tbsp olive oil
• 2 tsp garlic powder
• 1 tsp paprika
• Salt and pepper to taste
• 1 lemon, sliced
• Fresh dill or parsley, chopped

Instructions:

1. Preheat oven to 425°F (220°C). Line a sheet pan with parchment.
2. Toss veggies with olive oil, garlic powder, paprika, salt, and pepper. Spread evenly on the pan and roast 12 minutes.
3. Push veggies aside and add salmon. Season salmon with salt and pepper; top with lemon slices.
4. Roast another 10–12 minutes until salmon flakes easily.
5. Finish with fresh dill or parsley.

Serve with a squeeze of lemon and a spoon of Greek yogurt mixed with dill for a quick sauce. Swap salmon for cod or tofu if you prefer. Leftovers make a killer salad over greens.

6. High-Volume Burrito Bowl With Cilantro-Lime Cauliflower Rice

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All the burrito joy, none of the wrap guilt. This bowl builds major volume with fluffy cauliflower rice, juicy chicken, and crunchy toppings. It’s customizable, meal-prep friendly, and seriously satisfying.

Ingredients:

• 4 cups cauliflower rice (fresh or frozen)
• 1 tbsp olive oil
• Juice and zest of 1 lime
• 1/4 cup cilantro, chopped
• 2 cups cooked grilled chicken breast, diced
• 1 cup black beans, rinsed
• 1 cup corn kernels (fresh or frozen)
• 1 cup cherry tomatoes, halved
• 1 red bell pepper, diced
• 1 small red onion, finely diced
• 1/2 avocado, sliced
• 1/2 cup salsa
• 1/3 cup nonfat Greek yogurt
• Salt and pepper to taste

Instructions:

1. Heat olive oil in a skillet over medium. Sauté cauliflower rice 5–7 minutes until tender.
2. Stir in lime zest, lime juice, cilantro, salt, and pepper.
3. Assemble bowls: cauliflower rice, chicken, black beans, corn, tomatoes, bell pepper, and onion.
4. Top with avocado, salsa, and Greek yogurt.

Add shredded lettuce for even more volume. Swap chicken for shrimp or tofu. Want heat? Drizzle with hot sauce and sprinkle extra cumin over the beans—chef’s kiss.

7. Cottage Cheese Pancakes That Stack Sky-High

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Fluffy, protein-packed, and weekend-brunch approved. These pancakes use blended cottage cheese and oats for a tender bite that keeps you full for hours. Stack them high and drown them in berries without derailing your day.

Ingredients:

• 1 cup low-fat cottage cheese
• 1 cup egg whites (or 3 whole eggs)
• 1 cup rolled oats
• 1 tsp vanilla extract
• 1 tsp baking powder
• Pinch of salt
• 1/2 tsp cinnamon (optional)
• Cooking spray or 1 tsp butter
• 2 cups mixed berries, for serving

Instructions:

1. Blend cottage cheese, egg whites, oats, vanilla, baking powder, salt, and cinnamon until smooth.
2. Heat a nonstick skillet over medium and lightly grease.
3. Pour 1/4-cup scoops and cook 2–3 minutes per side until golden and set.
4. Serve with berries and a light drizzle of maple syrup if desired.

Make a double batch and freeze extras for busy mornings. Add lemon zest to the batter for brightness. FYI: A spoonful of Greek yogurt on top feels like dessert.

8. Crunchy Asian Chopped Salad With Edamame And Peanut-Lime Magic

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This salad eats like a meal thanks to crunchy veg, hearty edamame, and a bold peanut-lime dressing. It’s a texture playground and it stays crisp for hours. Perfect for desk lunches when you need something big and happy.

Ingredients:

• 4 cups green cabbage, shredded
• 2 cups red cabbage, shredded
• 2 cups romaine, chopped
• 1 cup edamame, shelled and cooked
• 1 large carrot, julienned
• 1 red bell pepper, diced
• 3 green onions, sliced
• 1/2 cup cucumber, diced
• 1/4 cup fresh cilantro, chopped
• 2 tbsp peanuts, chopped (optional)
• 3 tbsp powdered peanut butter or 2 tbsp natural peanut butter
• 2 tbsp low-sodium soy sauce
• 2 tbsp lime juice
• 1 tsp honey
• 1 tsp sesame oil
• Water to thin as needed

Instructions:

1. Whisk powdered peanut butter, soy sauce, lime juice, honey, and sesame oil. Add water until pourable.
2. In a large bowl, combine cabbages, romaine, edamame, carrot, bell pepper, green onions, cucumber, and cilantro.
3. Toss salad with dressing. Top with chopped peanuts.

Add grilled chicken or tofu if you want more protein. Swap powdered peanut butter for regular, but thin it with water to keep calories in check. Leftovers stay crisp if you dress just before serving—seriously, do it.

9. Cinnamon-Roasted Apple Yogurt Bowls That Feel Like Pie

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Craving dessert for breakfast? Roast a pile of apples with warm spices, then bury them in silky Greek yogurt. Massive bowl, cozy vibes, and perfect sweetness without a sugar crash.

Ingredients:

• 4 large apples, cored and diced
• 1 tsp cinnamon
• 1/4 tsp nutmeg
• 1 tbsp maple syrup or 0-cal sweetener
• 1 tsp vanilla extract
• 1 tsp olive oil
• 2 cups nonfat Greek yogurt
• 1/2 cup high-fiber cereal or granola, optional
• Pinch of salt

Instructions:

1. Preheat oven to 400°F (205°C). Toss apples with olive oil, cinnamon, nutmeg, maple syrup, vanilla, and salt.
2. Spread on a parchment-lined sheet and roast 18–22 minutes until tender and caramelized.
3. Divide yogurt into bowls and pile on warm apples. Add cereal or granola if using.

Sprinkle with crushed walnuts for crunch if you have room in the budget. Swap apples for pears or peaches when in season. Pro tip: Meal-prep the roasted fruit and reheat in 30 seconds.

Ready to eat big while staying light? These 9 high-volume recipes bring flavor, texture, and satisfaction without the calorie regret. Pick one tonight and watch how full you feel—your future self will thank you.