I hope you had a great week! This week’s theme highlights high-volume, low-calorie meals that not only keep you full but also pack in fiber, antioxidants, and nutrients from wholesome ingredients. These recipes are perfect for supporting gut health, reducing inflammation, and fueling your body. Enjoy!

The Power of High-Volume Foods

High-volume foods are those you can eat in larger portions while keeping your calorie intake low. These foods, often fruits and vegetables, are naturally low in calories due to their high water and fiber content.

By eating more high-volume foods, you feel fuller simply because you’ve consumed more food, not more calories. For example, a 2-cup serving of zucchini noodles is roughly 60 calories, compared to over 400 calories for the same volume of regular pasta. Not to mention, eating more fiber-rich, antioxidant-packed fruits and vegetables not only keeps you full but also supports gut health, reduces inflammation, and boosts overall wellness.

Here a list of some of my favorite filling high-volume foods:

  • Cauliflower Rice
    A low-calorie substitute for rice that can be flavored in endless ways, from fried rice to stir-fries.
  • Zucchini Noodles
    A perfect pasta alternative that adds volume to meals while being low in calories and high in water content.
  • Berries
    Packed with fiber and natural sweetness, berries are a satisfying and nutrient-dense option for yogurt, cottage cheese, or oatmeal.
  • Spaghetti Squash
    A natural pasta replacement, its stringy texture works well in a variety of dishes, from casseroles to stir-fries.
  • Butternut Squash Noodles
    Slightly sweet and hearty, these noodles are great for adding a unique flavor and texture to meals.
  • Kelp Noodles
    A unique, seaweed-based option that’s nearly calorie-free, adding crunch and volume to salads and stir-fries.
  • Shirataki Noodles
    These Japanese yam-based noodles are low in calories and high in fiber, making them a great choice for those craving a noodle dish.
  • Jicama
    Crisp and hydrating, jicama can be spiralized, diced, or sliced to add volume and crunch to salads and slaws.
  • Eggplant
    With its meaty texture, eggplant is a filling option for casseroles, stews, and even as a base for pizza toppings.
  • Hearts of Palm
    These can be used as a pasta substitute or sliced into salads and side dishes, offering a unique, mild flavor with a satisfying texture.
  • Cabbage
    Whether used raw in slaws or sautéed as a base for stir-fries, cabbage is a versatile, low-calorie option.
  • Portobello Mushrooms
    These hearty mushrooms can be used as a burger patty substitute or stuffed for a low-calorie meal.

Spaghetti Squash Enchilada Bowls

This insanely good Spaghetti Squash Enchilada Bowls are my favorite way to eat spaghetti squash. So easy to make, with just 5 ingredients! I add lean ground beef to mine. This Spaghetti Squash with Meat Ragu and this Spaghetti Squash Baked Feta Pasta are also a great options!

PHOTO CREDIT: ©skinnytaste.com

Cauliflower Popcorn

This Cauliflower Popcorn recipe is great as a side, base for a meal, or as a filling snack. Tip! Double or triple the cauliflower. It shrinks down quite a bit.  The trick to making cauliflower popcorn is roasting! Roasting brings out the natural sugars in vegetables. And if you cook the veggies long enough, they also get a crispy texture. That’s exactly what happens with the cauliflower.

PHOTO CREDIT: ©eatingbirdfood.com

High Protein Pad Thai Inspired Zoodles

This recipe is inspired by those beautiful Pad Thai flavors and ingredients. Made with zucchini, lots of protein, crunchy peanuts, and a lower-sugar sauce that you will absolutely love! There’s also a great tip to avoid soggy, wet zoodles.

PHOTO CREDIT: ©CleanFoodCrush.com

Shrimp Cauliflower Fried Rice

This Shrimp Cauliflower Fried Rice is a healthy, low-carb twist on the classic takeout favorite. Made with cauliflower rice, shrimp, and a mix of colorful vegetables, it’s packed with protein and fiber while keeping the calorie count low. It’s a quick and easy dish that delivers big on flavor without feeling heavy.

PHOTO CREDIT: ©eatingwell.com

Weekly Sessions

Drop into the Cafe for help or coaching support this Friday at 12 ET.  I’m here to answer questions and connect you with others on their healthy journey. All sessions will be recorded and can be accessed from the member resources page.

Check Out the Keep it Real AF Podcast

This is my fun project, but if I’m keeping it real, it’s bringing me back to why I started Food & Mood in the first place. I wanted to create a space for authentic, genuine conversations about life- the ups, downs, and everything in between. In our very first episode me and my 2 friends kick things off with unfiltered, laugh-out-loud conversations about the little things that make life better- and the big challenges we face. We’re spilling the tea on our favorite brain-boosting mushroom coffee, why hair extensions are the ultimate confidence hack, and how to rebound from the dreaded Quitters’ Day (you know, when New Year’s resolutions take a nosedive). On all major podcast platforms, including Apple and Spotify. Check it out on YouTube here.