If you’re trying to get shredded to reduce your body fat percentage, or you simply have a large appetite and want to limit your overall food intake, then volume eating could be the perfect strategy for you.

This approach was incredibly helpful for me when I was working to stay in a calorie deficit to get lean. At times, I experienced hunger pangs during night shift that tempted me to eat more, often pushing me out of my calorie deficit. I discovered that opting for high-volume, low-calorie foods was an excellent way to manage my hunger and maintain satiety while staying on track with my calorie deficit.

The concept behind volume eating is straightforward: consuming foods that physically stretch your stomach to help signal your brain that you’re full (Van Kleef et al., 2012). Essentially, the more food volume in your stomach, the fuller you’ll feel. High-volume foods take up more space in the stomach, activating stretch receptors that tell your brain you’re satisfied, even with fewer calories.

Years ago, when I aimed to lose 0.5 to 1 kg (1.1–2.2 lbs) per week, my calorie deficit was set at around 1,900 kcal per day. This was a significant drop from the 3,000 kcal I was accustomed to. By applying the principle of “more volume for less calories” I sought out foods that allowed me to eat a greater volume without exceeding my calorie target.

Reducing your calorie intake doesn’t have to feel restrictive or miserable! By incorporating high-volume foods into your diet, you can increase the total amount of food you consume while still maintaining a calorie deficit. Instead of grazing on small snacks throughout the day, you can enjoy large, satisfying meals that keep you feeling full and help you achieve your weight-loss goals.

Let’s dive into some simple, practical food swaps that will allow you to eat more while consuming the same or even fewer calories. We’ll start with protein…

Protein

High-volume, low-calorie, protein-rich foods were a game-changer during my shredding journey. Not only do they keep you feeling full, but they also help preserve muscle mass while maintaining a calorie deficit.

Below are some lean protein options, presented in the context of getting “30 grams” of protein per meal—a target I strongly recommend to help you meet your daily protein goals.

My Personal Favourite High-Volume Low-Calorie Protein Sources

Personally, I prefer chicken breast with all fat removed (you must trim it off!), salmon (skin removed), and either whey or casein protein powder. Here is a short summary of my favourite protein sources:

Chicken Breast

• Calories: ~165 kcal per 100g
• Protein: ~31g
• Why it works: Lean chicken breast is low in fat and high in protein, making it a low-calorie, high-volume option. Dice it into salads, stir-fries, or soups to increase meal volume.

 

White Fish (e.g., Cod, Haddock, Tilapia)

• Calories: ~90 kcal per 100g
• Protein: ~20g
• Why it works: White fish is very low in calories and naturally high in water content, making it a filling yet lean protein option. Grill it with herbs or steam it for a low-calorie, high-protein meal.

 

Protein Powder (Micronised Whey or Casein)

• Calories: ~120 kcal per scoop (~30g)
• Protein: ~24g
• Why it works: Protein powder is a low-calorie, portable option. Blend it with ice, unsweetened almond milk, and spinach to create a thick, high-volume shake.

 

Egg Whites

• Calories: ~17 kcal per egg white (33g)
• Protein: ~4g
• Why it works: Egg whites are pure protein with almost no fat or carbs. You can make massive omelettes with veggies for a low-calorie, high-volume meal.

 

Cottage Cheese (Low-Fat)

• Calories: ~80 kcal per 100g
• Protein: ~11g
• Why it works: Cottage cheese is high in protein and versatile. Pair it with cucumber or tomato slices for a filling snack.

 

When following a lower-calorie diet to get shredded, opting for lean cuts of meat and avoiding heavily marbled or processed meats can help you better manage your fat intake. While fats are essential for overall health and add flavour to meals, I personally prefer to source my protein and fats separately when I’m in a shredding phase. It’s just much easier to overeat your calorie target when eating heavily processed meats with a lot of fat in them (i.e., sausages, lamb shoulder, etc)

To make things clearer, I’ve put together a table of “meats to avoid” (high-fat cuts) when aiming to stay in a calorie deficit. This isn’t about banning foods like pork belly or sausages entirely—enjoy them if you wish! Just be mindful that their high fat content means they’re packed with calories, which can quickly push you over your daily target and make it harder to maintain a calorie deficit.

As you can see from the table, swapping out sausages, bacon, pepperoni and hot dogs for leaner deli meats such as turkey breast and chicken breast, is a much better alternative.

Protein Preparation Key Tips:

1. Trim visible fat before cooking to reduce fat content (I do this religiously!)
2. Opt for cooking methods like grilling or roasting to let fat drip off instead of deep frying. I almost always use a zero calorie spray oil in the frying pan to keep calories to a minimum.
3. Pair lean meats with high-volume, low-calorie sides like vegetables to create satisfying meals (see next section on “carbs”).

Carbohydrates

As you probably know, carbohydrates are your body’s primary source of energy. However, when you’re in a calorie deficit—like I was at 1,900 kcal per day—it’s important to choose your carbs wisely. Low-volume carbohydrate snacks are best avoided in this context. Why? Because they’re not only easy to overeat but also provide very little satiety relative to their calorie content. This means you could end up consuming a significant portion of your daily calories without feeling full or satisfied.

To help illustrate this concept, I’ve created a simple graphic comparing low-volume carbs (which pack a lot of calories into small portions) with high-volume carbs (which allow you to eat more while staying within your calorie target). Choosing high-volume carbs will help you feel fuller for longer, making it easier to stick to your calorie deficit without feeling deprived.

I used to snack on handfuls of dried fruit, thinking it was “healthy” and that its calorie content didn’t really matter (I was wrong!). I also had a serious love for bagels with butter—oh, and let’s not forget the generous drizzles of honey and syrup I’d add on top. It all tasted amazing, but the reality was that a single serving added up to over 500 calories—a quarter of my daily calorie target—and I’d still feel hungry just a few hours later!

Now, let me be clear: these foods aren’t “bad” at all. However, they’re incredibly easy to overeat without realising how many calories you’re consuming. This is why 80-90% of your calorie target should ideally come from high-volume, low-calorie foods—foods that allow you to eat more while consuming fewer calories. Remember the mantra: “more volume for less calories.”

Sure, popcorn may not seem as exciting as a buttery bagel ☹, but I discovered alternatives that I actually grew to love. For example, rice cakes with PB2 powdered peanut butter (add water) became one of my go-to snacks! Check this out:

And if you have never had PB2 before, click here and check it out (thank me later).

And I really started enjoying low-fat popcorn as well. I also swapped out sugary snacks for oatmeal topped with fresh strawberries and blueberries. Not only did these options taste great, but they also kept me fuller for much longer—making it so much easier to stay within my calorie target of 1,900 kcal per day.

I used to absolutely love peanut pretzel nuggets (as shown in the graphic above)—and to be honest, I still do! However, these days I only buy a small ½ cup as an occasional treat, not as a snack to fill me up, because they just aren’t satisfying enough for their calorie content.

As for granola, I still enjoy it occasionally, but only when I’m out for brunch at a café in Melbourne. My go-to staple, though, is oatmeal—it’s far more filling, nutritious, and aligns better with my goals.

If you love rice and pasta then two alternatives that I highly recommend trying is cauliflower rice and zucchini noodles (zoodles!).

Cauliflower rice is a low-carb, grain-free substitute for traditional rice made by finely chopping or grating raw cauliflower into rice-sized pieces. Great for getting shredded and volume eating, as it’s very low in calories compared to regular rice. This may sound terrible but trust me, you need to try it!

Zoodles are spiralised or thinly sliced zucchini used as a low-carb, gluten-free pasta alternative. Once again, loaded with volume for very little calories!

And Finally… Fats!

Finally, let’s talk about fats—arguably the most challenging food group to manage when trying to stay in a calorie deficit. All fats, even the so-called “healthy” ones, are incredibly calorie-dense. For example, just a tablespoon of olive oil contains about 120 calories, and a handful of nuts can easily exceed 200 calories. These small portions pack a big calorie punch, meaning they don’t contribute much to overall food volume.

This doesn’t mean you should avoid fats altogether. In fact, your body requires a certain amount of fat for essential functions such as hormone production, nutrient absorption, and overall cellular health. However, because of their calorie density, you need to be mindful of your portion sizes. It’s incredibly easy to overeat fats, whether it’s an extra drizzle of olive oil, a generous scoop of peanut butter, or a handful of almonds.

Check this out:

To stay on track, I recommend measuring and weighing your high-volume fat sources and incorporating them strategically into your meals rather than relying on them as snacks or condiments. That way, you can still enjoy the flavour and health benefits of fats without blowing through your calorie budget.

I strongly recommend using a digital food scale to weigh items like nuts, seeds, and avocados (with the seed removed), as well as a tablespoon to measure salad dressings and oils. These foods, while nutritious, are highly calorie-dense, and accurate portion control is essential.

In my experience working with hundreds of clients through my online coaching program, this is a point I always emphasise. It’s often the small, unmeasured portions of these foods that can quietly add hundreds of extra calories to your day—potentially hindering your progress without you even realising it.

Do you have any questions? Let me know in the comments below!