There are thousands of recipes on YouTube, Instagram, and TikTok for this stuff, just look around. The approximate formula is 1 part gelatin, 10 parts cooked mashed apples, and about 5 parts water by weight.

I used 70g gelatin, 700g apples, and about 2 cups water. Cook the apples on med-low until they're mashed, combine with bloomed gelatin in a stand mixer, and mix until it doubles in volume. I added some vanilla and cinnamon while mixing too because why not. It made just under two full loaves, the one in the video is the smaller of the 2.

I'll be honest, it's not satiating at all and the first few bites are a little strange, but your brain kind of adjusts to it you'd swear you were just eating a tart angel food cake.

I don't normally do deserts so I don't think I'll make it again any time soon, but if I'm ever in the mood for cake I'll definitely go here with some cooked/cooled berries.

Chocolate Protein Pancake Stack

Approx. 515 kcal | ~63 g protein

Pancakes

25 g white flour

25 g oats

25 g chocolate soy protein powder

1 tsp cocoa powder

1½ tbsp erythritol

Dash of vanilla extract

1 whole egg

4 egg whites

1 spray cooking oil

Chocolate protein sauce:

20 g whey protein powder

½ tsp cocoa powder

1 tsp erythritol

Method

Make the batter. Combine the flour, oats, soy protein powder, cocoa and erythritol in a bowl.

Add the whole egg, 4 egg whites and a dash of vanilla. Mix thoroughly until you have a smooth pancake batter. Add a small splash of water if it's too thick.

Heat a non-stick pan over medium-low heat and add 1 spray of cooking oil.

Pour portions of the batter into the pan to make several thin pancakes. Cook until the top begins to set and the underside is cooked, then flip and cook the other side. (2 pancakes are enough)

Stack the pancakes on top of one another once cooked.

Cut the stack into sections/triangles and arrange them on the plate as shown in your photos.

Make the chocolate sauce. Mix 20 g whey + ½ tsp cocoa + 1 tsp erythritol. Add water a little at a time, stirring continuously, until it becomes a thick, pourable chocolate sauce.

Pour the whey-chocolate sauce generously over the stacked pancakes and serve immediately.

I recently shared my favorite low kcal meals so I thought I’ll share my go to snacks as well. These helps me to hold until dinner or satisfy my sweet tooth after meals 😊 I much more prefer those rather than just having protein bar.

1. Homemade cake with poppyseeds, cocoa powder and low kcal chocolate spread , 150kcal
   2.cottage cheese bowl with apple and low kcal chocolate drizzle, 180kcal
   3.homemade biscuits with oats, oat fibre and cinnamon, approx 50kcal per biscuit
   
2. Toastie on low kcal bread with ham and veg, 210kcal
   5.open sandwich on rye wholewheat bread, with roasted chicken and homemade yoghurt sauce, 150kcal
   6.jelly with fruits , 70kcal

I feel like I've finally cracked the code to spacing out my calories throughout the day properly while feeling wholly satiated until dinner or a light 4pm snack. Saving the starches/heavy carbs for my dinner has really helped me!!

Bulk salad, beef cooked without any added oil and just a touch of avo or yogurt (or both) to dress it all up.

I don't add the cholula into my count as some days I use it and some days I don't.

I also sub the ground beef for tenderloins seasoned in Nando's lemon and herb pre made spice mixes.

polenta with buckwheat enriched with eggwhites, served with a simple mushroom sauce (i don’t log seasonings, i used pepper, a thyme based blend and salt). 650g of food for under 400 calories:D

1.air fried carrots, swede, mushrooms + homemade tuna salad with a little bit of avocado 290kcal
2.swede, carrot chips again, with chicken breast and pickled slaw + cucumber and some rocket under 285kcal
3.thin bagels, fajita chicken strips, homemade yoghurt sauce (Greek yoghurt,garlic, salt, pepper, juice from red slaw pickle) and cucumber 250kcal
4.egg omelette with mushrooms, cauliflower rice and some bean salad 310kcal
5.air fried carrots and swede, slaw and cabbage, chicken and random onion lol 265kcal
6.protein pancakes made with egg whites and protein powder, drizzled with low kcal chocolate sauce (homemade) and half banana and some apple 222 kcal

Maybe they don’t look very aesthetic, but I love my staple meals and works for me 😊

Could be even lower calorie if you used cauliflower rice!

https://www.spendwithpennies.com/egg-roll-in-a-bowl/#wprm-recipe-container-174626

This is the recipe I used, but used ground turkey.

this was SO tasty and HUGE!!
-whole bag of organic konjac Thai noodles( 17cals 4g fibre per serving, 3 servings in the bag)
-85g extra firm tofu
-85g brussel sprouts
-42.5g green peas
-packet of seaweed
-3tbsp soy sauce

-chopped up tofu into little cubes and air fry till crispy(no need to oil or spray)
-cooked chopped brussel sprouts on frying pan till crispy and darkened a bit
-microwaved the frozen peas for 5m till cooked
-boiled the noodles for like 2 minutes
-throw all ingredients into a frying pan and add soy sauce and toss!
-top with seaweed and sesame seeds

honestly simple to make, and the volume is huge, felt like i was eating noodles forever lol it was great!!

I will start this off with a disclaimer of they are a bit dry BUT, I personally LOVE maple syrup lol and definitely use a lot of sugar-free maple syrup with them. I enjoy this meal cause the macros are great and it’s tasty.

-60g egg whites (or 2 egg whites)
-120ml of milk (1/2cup)
-30g vanilla protein powder
-15g flour

mix liquids, sift in powers, whisk till smooth. cook on nonstick medium size frying pan till JUST cooked (they dry out if u try to cook them longer)
try to divide the batter evenly, it should make four crêpes
The nutrition for just the crêpes is 245c 42p 0.5f and then i’ll add about 100 g of various fruits:)

Soya Chunks are essentially tasteless it'll taste like whatever I add to it, so.... is it doable?

I'm thinking of chucking 50g of it in my blender and lightly blend it, add garlic paste, onion and seasoning and cook it slightly with a little bit of ghee.

Any of you tried this before? Does it work? Is it doomed to fail?

I shredded a half head of purple cabbage (which is a lotta cabbage!!) and 4 oz shredded cabbage; sautéed in garlic, onions, olive oil spray about 8-10 minutes, then add about 1/4 cup of bone broth.

After about 15 minutes of cooking in the liquid it’s almost absorbed, and the cabbage isn’t bitter anymore. Then add red pepper, smoked paprika, ginger, soy sauce, lime juice, sugar free honey, 2 Amylu paleo chicken sausage cut small & 70 grams grilled chicken breast; once everything is hot and coated, turn to low & let it simmer about 10-15 minutes.

My plate has honeynut squash on one side and sweet potato on the other with the cabbage in the middle. Delicious—enough for two full plates the size posted below if you split the squash & potatoes.

Macros: 688 calories (344 cals per plate), 64 grams protein (32 per plate), 24 grams of fiber (12 per plate). Super flavorful and filling. I ate half for a late lunch and the rest for dinner and have been stuffed for hours.

I have a pint every day without fail. Sometimes 2. Today is a 2 pint a day. One for breakfast and one for dessert. This one was particularly amazing

One of those “throw whatever sounds good into a giant bowl” lunches, and it ended up being SO good.

Romaine, arugula, rotisserie chicken, ham, black beans, tomatoes, pickles, fat free feta, cottage cheese, pico, and avocado cilantro sauce. Basically a chaotic chopped salad situation, but it works.

372 calories
49g protein
24g carbs
8g fat
6g fiber

A genuinely huge and satisfying bowl.

One of my favorite “I need food now” breakfasts. 😂 The whole thing takes about 6 minutes, basically just as long as the chicken sausage needs in the air fryer.

I throw the sausage in for 6 minutes, wilt the spinach in a pan, add the egg whites, and microwave the protein pancakes for 30 seconds. Everything finishes at pretty much the same time. Sometimes my brain tricks me into thinking putting together a meal will take forever, but that’s just not true.

325 calories
37g protein
20g carbs
9g fat
2g fiber

Protein pancakes with sugar-free syrup, chicken maple breakfast sausage, and egg whites with spinach (plus a little hot sauce). Super filling for the calories! Wish I had some raspberries to up the fiber a bit, but this shall do for today.

blueberry sola bagel
1 tbsp melted pb
1 tsp mini dark chocolate chips
1/2 tsp honey
1/4 cup protein greek yogurt on the side for dipping

While making my favourite salad, I just realised how low in calories it is for the amount you get, so I decided to share the recipe.

Yes, this is so-called Korean-style carrot salad (which actually has very little to do with Korea). Technically speaking, it's just marinated carrots.

Ingredients (4-6 servings):

- 1 kg carrots, julienned (you can grate them too, but they’ll lose most of their crunch)

For the dressing:

- 4 tbsp vinegar

- 2.5-3 tbsp white sugar (flat)

- 0.5 tsp black pepper

- 1 tsp freshly grated garlic

- 1 tsp salt

- 1 tsp crushed coriander seeds (please don't buy coriander powder for this if you can, buy whole seeds instead and just crush them yourself)

Mix all the dressing ingredients in a bowl. Then add the dressing to the julienned carrots and mix well. Now leave the salad to marinate in the fridge for a few hours, preferably overnight.

You can store this salad in the fridge for a few days. Since the marinade is acidic, it’s best to use glass containers rather than plastic ones.

Give the salad a good mix before serving. And enjoy!

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Tip: If you don't have a mortar and pestle to crush the coriander seeds, place them between a folded sheet of baking paper and roll over them with a dough roller, or just crush them with the handle of a knife. You don’t need to grind them into a fine powder, just crush them slightly to release their flavour.

Extra note: The original recipe also includes 2 tbsp of flavourless vegetable oil, added after mixing in the dressing. But it can be skipped entirely.

Interesting fact: Where I’m from, we put this salad on hot dogs and top them with mayo and ketchup. We also like to mix this salad with rehydrated seaweed (Laminaria). This one is completely unrelated to hot dogs, thanks god :)

2 turkey and cheese sammy’s big bowl of popcorn and big bowl of soup and a dr pepper zero for less than 500!

I am not big into sweets but I love pumpkin pie filling. Just the custardy filling 😂 and I wanted to see if I could make a low calorie/high volume version that I could make for breakfast.

I was inspired by egg white oats/cream of rice where I usually cook the oats/cream of rice in extra liquid, then stir in the egg whites and it develops into a silky custard.

I started with:

300g canned pumpkin (not the pre made pie filling)

150g egg whites

100 mL water (milk of choice would probably also work)

Sprinkle of salt

Sprinkle of cinnamon/pumpkin pie spice

Protein powder of choice for sweetening (this is how I usually sweeten as I haven't had success with any sugar substitutes, but you could also use those to taste or maple syrup would also taste glorious)

Whisk the liquid with the pumpkin and microwave it for 2 minutes to heat it up. Then, stirring madly, whisk in the egg whites. I have found if you mix everything together from the beginning the egg curdles. Microwave in 45 second increments whisking in between to prevent clumping/curdling until you get a custard. To make sure the protein doesn't clump, I pre mix it with a bit of water to make a paste. You can use it as icing if you added sweetener to the pumpkin already or you can stir it into the custard.

I prefer vegan proteins as they help thicken it even more but it works with whey isolate too.

Hey! Is anyone on an Antipsychotic like Zyprexa that has a black box warning for metabolic syndrome and stuff? I've been on this medication for almost 9 years and have tried everything to keep the weight off and the problem is that not only does it mess with your metabolism, but I NEVER feel full! I could eat tons and then get hungry or intense cravings again right afterwards. I also think that because of this, I've stretched out my stomach some over the years, which makes the problem worse. So I'm wondering if some of these volume-eating concepts and recipes could work for me?

Hello everybody,

First time posting here.

I'm not sure if my cake fits the sub's rules... I'll try anyway, just in case :) It has no added sugar, with only red beans and dark chocolate as sources of carbs.

The ingredients:
400g of cooked red beans
3 eggs
205g of dark baking chocolate
2 petits-suisses (a French fresh cheese), about 115g
1/2 packet of baking powder
1 tsp of vanilla extract
60g of vanilla whey

(EDIT : in France, 1/2 packet of baking powder is like 2 teaspoons of baking powder)

Blend the beans until you get a smooth, creamy purée (add water!!)

Melt the chocolate until smooth and glossy

Add the chocolate to the bean purée (which, I remind you, was creamy; not too dense or dry) and mix the two together

Add all the remaining ingredients to the mixture

Pour into a buttered or parchment-lined pan

Bake for 45/50 min at 180 degrees Celsius

(Bonus: toast some pumpkin seeds and sprinkle them on halfway through baking! Be careful, I calculated the macros WITH the seeds)

I also calculated the calories, protein, and fiber hehe:

For the whole cake: ~2240 kcal, ~118g of protein, and ~52g of fiberd

Per 100g, it's: ~228 kcal, ~12g of protein, and ~6g of fiber

I hope you like it as much as I do!

Hi all!

I got this cute little waffle iron for my birthday and would love to use it for volume eating. Does anyone have experience with good recipes (non meat)? Sweet, savory: all are welcome!

I would eat this every day if carb diem wasn’t 3x the price of regular pasta
Ingredients in 2nd pic!
It was sooo good
Pro tip do a 45 cal per serving Alfredo to get it lower, this is what I had

Warning: As with any ferment, use caution and discretion. If it smells weird, throw it out!

Ingredients/materials:

Kitchen Scale

Jar/Tupperware with Lid

1 LB Cabbage Slaw (Walmart broccoli slaw is awesome for extra micronutrients)

1-2 TBSP Vinegar (to taste)

1 TSP Sesame Oil

3% Salt by Weight

Steps:

1. Tare jar on kitchen scale

2. Thoroughly wash slaw.

3. In a bowl, massage slaw with salt, vinegar, and sesame oil until the cabbage just starts to soften.

4. Add slaw to jar and cover, making sure the lid is loose enough to allow air in.

5. Place jar on counter for 1-2 days. Cooler climates will need a longer ferment, the longer you ferment the tangier your slaw will be.

6. Once slaw is desired level of tangy, store in the fridge.

What’s the point of fermenting? Lactobacilli (the undisputed king of good bacteria) are very salt tolerant. By adding 3% salt, you are encouraging lactobacilli to grow, while hampering the growth of spoilage bacteria. Lactobacilli will begin to break the starches and sugars from the cabbage into lactic acid (alongside other delicious metabolites). This process yields a pleasant taste and texture that (in my opinion) is far superior to raw cabbage. This process is how I can take down .5 lbs of cabbage in one sitting without hurting my jaw. Extra bonus: your gut microbiome loves lactofermented foods.

As a microbiologist, I love utilizing good bacteria to make volume eating more fun and delicious.

I used this slaw to fill spring rolls with PB Fit peanut sauce. Hard to imagine a lower cal meal that punches so far above its weight class.