21 Volume-Packed Meals for Healthy Weight Loss

ginasway75
Jan 11
5 min read

Eating in volume doesn’t mean sacrificing your goals! These 21 meals are designed to be high-protein, low-calorie, and filling, helping you feel satisfied while staying on track. Let’s dive into seven breakfasts, seven lunches, and seven dinners you’ll love.

7 High-Protein, Low-Calorie Breakfasts

1. Greek Yogurt Berry Parfait

Ingredients: Nonfat Greek yogurt, mixed berries, granola, and a drizzle of honey.
- Ingredients:
  - 1 cup nonfat Greek yogurt
  - 1/2 cup mixed berries (strawberries, blueberries, raspberries)
  - 2 tbsp granola
  - 1 tsp honey
- Instructions:
  1. In a glass or bowl, layer yogurt, berries, and granola.
  2. Drizzle honey on top. Serve chilled.
Macros: Calories Calories- 205 /Protein 11g / Carbs 26g / Fat 2g

2. Egg White Veggie Scramble with Toast

Ingredients: Egg whites, spinach, mushrooms, bell peppers, and a slice of whole-grain toast.
Ingredients:
- 1 cup egg whites
- 1/2 cup chopped spinach
- 1/4 cup diced mushrooms
- 1/4 cup diced bell peppers
- 1 slice of whole-grain toast
Instructions:
1. Heat a non-stick skillet and sauté the veggies until softened.
2. Add egg whites and cook until set. Serve with toast.

Macros: Calories Calories- 137 /Protein 12g / Carbs 20g / Fat 1g

3. Protein Pancakes with Fresh Fruit

Ingredients: Protein pancake mix, a sprinkle of cinnamon, and sliced strawberries or bananas.
Ingredients:
- 1/2 cup protein pancake mix
- 1/3 cup water (or as directed)
- 1/4 cup sliced strawberries or bananas

Instructions:
1. Mix pancake batter and cook on a non-stick pan.
2. Top with fresh fruit and optional sugar-free syrup.

Macros: Calories Calories- 195 /Protein 14g / Carbs 23g / Fat 3g

4. Overnight Oats with Chia Seeds

Ingredients: Oats, almond milk, chia seeds, and your favorite low-calorie toppings (e.g., blueberries, almonds).
- Ingredients:
  - 1/2 cup oats
  - 1/2 cup almond milk
  - 1 tbsp chia seeds
  - 1/4 cup blueberries
- Instructions:
  1. Mix oats, almond milk, and chia seeds in a jar.
  2. Refrigerate overnight. Add blueberries before serving.
Macros: Calories Calories- 282 /Protein 8g / Carbs 44g / Fat 9g

5. Turkey Bacon and Egg Muffins

Ingredients: Egg whites, diced turkey bacon, and spinach baked into muffin tins.
Ingredients:
- 1 cup egg whites
- 1/2 cup chopped spinach
- 1/4 cup diced turkey bacon
Instructions:
1. Preheat oven to 350°F. Mix ingredients and pour into a muffin tin.
2. Bake for 20 minutes or until set.

Macros: Calories Calories- 67 /Protein 9g / Carbs 1g / Fat 3g

6. Smoothie Bowl

Ingredients: Frozen berries, protein powder, almond milk, and granola or coconut flakes on top.

Ingredients:
- 1/2 cup frozen berries
- 1 scoop protein powder
- 1/2 cup almond milk
- Toppings: granola, coconut flakes, fresh fruit
Instructions:
1. Blend berries, protein powder, and almond milk until smooth.
2. Pour into a bowl and add toppings.

Macros: Calories Calories- 160 /Protein 16g / Carbs 20g / Fat 3g

7. Avocado and Egg Toast

Ingredients: Whole-grain toast, mashed avocado, and egg.

Avocado and Egg Toast

Ingredients:
- 1 slice whole-grain toast
- 1/4 avocado, mashed
- 2 eggs
Instructions:
1. Spread mashed avocado on toast, then top with cottage cheese.
2. Sprinkle with red pepper flakes.

Macros: Calories Calories- 319 /Protein 17g / Carbs 11g / Fat 20g

7 Volume-Focused Lunches

1. Grilled Chicken Salad

Ingredients: Grilled chicken breast, mixed greens, cherry tomatoes, cucumbers, and balsamic vinaigrette.

Grilled Chicken Salad
- Ingredients:
  - 4 oz grilled chicken breast
  - 2 cups mixed greens
  - 1/2 cup cherry tomatoes
  - 1/4 cup sliced cucumber
  - 1 tbsp balsamic vinaigrette
- Macros:
  - Calories: 213
  - Protein: 27g
  - Carbs: 9g
  - Fat: 7g

2. Turkey and Veggie Lettuce Wraps

Ingredients: Ground turkey, diced veggies, and romaine lettuce leaves.
- Ingredients:
  - 4 oz ground turkey
  - 1/2 cup diced zucchini
  - 1/4 cup diced carrots
  - 4 romaine lettuce leaves
- Macros:
  - Calories: 210
  - Protein: 23g
  - Carbs: 11g
  - Fat: 8g

3. Tuna and Chickpea Salad

Ingredients: Canned tuna, chickpeas, cucumbers, and a squeeze of lemon juice.
- Ingredients:
  - 1 can tuna (packed in water)
  - 1/2 cup chickpeas
  - 1/4 cup diced cucumber
  - 1 tbsp lemon juice
- Macros:
  - Calories: 242
  - Protein: 27g
  - Carbs: 25g
  - Fat: 3g

4. Zucchini Noodles with Shrimp

Ingredients: Spiralized zucchini, cooked shrimp, and garlic butter sauce.
- Ingredients:
  - 2 cups spiralized zucchini
  - 4 oz cooked shrimp
  - 1 tbsp garlic butter
- Macros:
  - Calories: 150
  - Protein: 19g
  - Carbs: 4g
  - Fat: 7g

5. Quinoa Veggie Bowl

Ingredients: Cooked quinoa, roasted sweet potatoes, kale, and a drizzle of tahini.
- Ingredients:
  - 1/2 cup cooked quinoa
  - 1/4 cup roasted sweet potatoes
  - 1/2 cup steamed kale
  - 1 tbsp tahini dressing
- Macros:
  - Calories: 316
  - Protein: 11g
  - Carbs: 51g
  - Fat: 10g

6. Grilled Turkey Burger with Salad

Ingredients: A turkey burger patty, lettuce, tomato, and a side of mixed greens.

Ingredients:
- 1 turkey burger patty (4 oz)
- 1 cup mixed lettuce
- 1 slice tomato

Macros:
- Calories: 220
- Protein: 20g
- Carbs: 4g
- Fat: 12g

7. Vegetable Soup with Chicken

Ingredients: Low-sodium broth, shredded chicken, carrots, celery, and zucchini.

Ingredients:
- 2 cups low-sodium chicken broth
- 4 oz shredded chicken breast
- 1/2 cup diced carrots
- 1/4 cup diced celery
- 1/4 cup diced zucchini
Macros:
- Calories: 175
- Protein: 27g
- Carbs: 7g
- Fat: 3g

7 Satisfying, Low-Calorie Dinners

1. Baked Salmon with Cauliflower Rice

Ingredients:
- 4 oz salmon fillet
- 1 cup cauliflower rice
- 1 lemon wedge
- Salt, pepper, and fresh dill for seasoning
Macros:
- Calories: 220
- Protein: 25g
- Carbs: 4g
- Fat: 12g

2. Stir-Fried Chicken and Veggies

Ingredients:
- 4 oz chicken breast, diced
- 1/2 cup broccoli florets
- 1/2 cup sliced carrots
- 1 tbsp soy sauce (low-sodium)
- 1 tsp olive oil
Macros:
- Calories: 210
- Protein: 30g
- Carbs: 9g
- Fat: 5g

3. Stuffed Bell Peppers

Ingredients:
- 2 bell peppers, halved and hollowed out
- 4 oz ground turkey
- 1/4 cup cooked brown rice
- 1/4 cup marinara sauce (no sugar added)
- 1 tbsp shredded mozzarella cheese (optional)
Macros:
- Calories: 280
- Protein: 26g
- Carbs: 16g
- Fat: 10g

4. Turkey Meatballs with Zoodles

Ingredients:
- 4 turkey meatballs (homemade or pre-made with lean turkey)
- 2 cups zucchini noodles (zoodles)
- 1/4 cup marinara sauce (no sugar added)
- 1 tbsp Parmesan cheese (optional)
Macros:
- Calories: 230
- Protein: 28g
- Carbs: 10g
- Fat: 8g

5. Grilled Shrimp Skewers with Steamed Veggies

Ingredients:
- 4 oz shrimp, peeled and deveined
- 1 cup steamed broccoli and carrots
- 1 tsp olive oil
- Lemon juice for flavor
Macros:
- Calories: 180
- Protein: 24g
- Carbs: 7g
- Fat: 6g

6. Baked Cod with Roasted Brussels Sprouts

Ingredients:
- 4 oz cod fillet
- 1 cup Brussels sprouts, halved
- 1 tsp olive oil
- Salt, pepper, and garlic powder for seasoning
Macros:
- Calories: 200
- Protein: 25g
- Carbs: 8g
- Fat: 7g

7. Turkey Chili

Ingredients:
- 4 oz ground turkey
- 1/2 cup kidney beans (cooked)
- 1/4 cup diced tomatoes
- 1/4 cup tomato sauce (no sugar added)
- Chili powder, garlic, and cumin for seasoning
Macros:
- Calories: 240
- Protein: 27g
- Carbs: 18g
- Fat: 7g

Final Thoughts

Eating healthy doesn’t have to mean small portions! These 21 high-protein, low-calorie meals are perfect for weight loss without sacrificing volume or flavor. Prep them ahead to stay on track and enjoy satisfying, delicious food every day.