For now, i’s time for the weekly Friday Faves roundup! This is where I share some of my favorite finds from the week and around the web. I always love hearing about your faves, too, so please shout out something you’re loving in the comments section below.

(Friendly reminder that affiliate links are included in Friday Faves! Thank you so much for supporting the blog)

10.16 Friday Faves

Fashion, beauty, random:

Scoping out some things for fall since the weather has magically cooled down!

Here’s what I have my eye on for a capsule-ish wardrobe:

These booties in espresso.

Love this alternative to a jean jacket.

This silk slip dress.

This silk blouse.

This cardigan.

This burgundy V neck.

This Farm Rio cardigan.

These effortless pants.

Still loving these Ruti jeans:

(Splurge-y but fit like a dream and true to size. I’m wearing a 26P)

This month’s Vivrelle pick!

(used an older pic since the one I took yesterday ended up being horrible when I uploaded it, but it’s the same bag. I’ve rented it twice and eventually, it will be mine haha)

My referral code is GINAHARNEYX4I if you want to give it a try. I used to work with them through ShopMy and even though ShopMy is long gone, I’ve kept my subscription since I love it so much.

Read, watch, listen:

Recap of the books I’ve read lately here. Please let me know if you have any I should add to the list!

Finally posted about the great mold saga.

Enjoying all of the girly picks on Netflix lately while the Pilot is on trips. Watched My Oxford Year and looooved it. Things like this will keep me busy until Halloween is over and we can have Christmas movies on every night

Fitness, health, and good eats:

Obsessed with these beauty gummies. I think it’s still too early to tell if they’re doing anything but they taste DELICIOUS

What I’ve been working on behind the scenes for the past few months is finally live and I’m so excited to share it with you. I have a full post coming, but in the meantime, I want to introduce you to SPARK. 

What is it?

A four month wellness mentorship program including functional labs and designed for a very specific woman.

This program is for the “healthy friend” in the group. The one who gets text messages asking her which protein powder to buy, if she likes a workout class, what leggings she loves, and if collagen powder is worth it. She knows and does SO much… yet still doesn’t feel like herself. She’s not sleeping well at night, wakes up exhausted, her cycle has gotten weird, she’s dealing with food reactions she’s never had before. She’s tried so many different things and is kind of worried that this is what life after 40 is like.

I’m here to tell ya that it doesn’t have to be that way.

Sometimes you need someone in the trenches with you, someone who’s BEEN THERE, and can help you create a personalized plan designed for your body and life. That’s what I’m here to do!!

If you’re reading this and thinking, “this sounds like me,” book a clarity call here. I’ll listen to what you’re struggling with, your goals, what you’ve tried, and share if I think SPARK might be a fit. (If I don’t think it’s a fit, I’ll share that, too.)

Have an amazing weekend and I’ll see ya soon!

xoxo

Gina

The post 10.16 Friday Faves appeared first on The Fitnessista.

Hi friends! How are you? I hope you had an amazing weekend. We just got back from the best Disney cruise on the Treasure (full recap coming soon!) and I’m getting back into the swing of school, work, and life. It’s a real struggle not having twice-daily cleanings and food at our disposal at all times lol.

For today’s post, I wanted to share a roundup of the books I’ve read lately and whether they’re worth adding to your collection. I’ve read some great ones over the past month and am always looking for new additions to the TBR stack. If you’re reading anything you love right now, especially historical fiction or fluffy fiction with witty banter, please send your recommendations my way!

Books I’ve read lately

Dolly All the Time

I read this entire book on the cruise, and it was the perfect cupcake of a book. Not too heavy, just the perfect lil sweet bite.

The story follows Dolly, a single mom who works at her family’s fish market and ends up helping the richest man in town do some damage control by pretending to be his girlfriend. It’s very Cinderella meets Pretty Woman, and I.ate.it.up.

I’ve read a couple of books by Annabel Monaghan, and I highly recommend Nora Goes Off Script, too. If you’re looking for a bit of fluff in the absolute best way, read this one. 9/10

From Amazon:

If they start by pretending, can they end with something real?

Dolly Brick has never met a problem she couldn’t solve. Not when her mom left when she was twelve, and not at thirty-nine when she moves with her son back to Whitfield, Rhode Island, for the summer to keep her dad and brother from losing the family home.

So when she comes across Stewart Whitfield—annoyingly handsome scion of the Whitfield family—with a flat tire and at the wrong end of a very public, very humiliating breakup, it’s in her nature to help. But Stewart’s proposed arrangement ends up being more than either of them bargained for, because as public dinners and high-society benefits turn into sunset boat rides and kisses that hit her bloodstream like a ghost pepper, Dolly starts to feel something more than helpful. She’s never relied on anyone besides herself—can she really start now?

Countdown to Riches

The author of The Secret (an OG!) takes you through 21 days of practices designed to help you shift out of a scarcity mindset and create a more abundant relationship with money.

I’m a huge manifestation fan, and I’ve been working through the audio version of this book. I definitely think it’s worth a listen if you enjoy guided practices and meditations, especially the nighttime meditations. I’m not finished with it yet, but I’m really enjoying it so far. Rating so far: 8/10

From Amazon:

Financial struggle is caused by one thing—our thoughts. To have a rich life, you have to use your mind, the very thing that has previously kept money from you. You must free yourself once and for all of a scarcity mindset, which unfortunately plagues the majority of people. When your mind becomes wealthy, YOU become wealthy.

Countdown to Riches reveals simple, proven wealth-attracting practices that are easily incorporated into daily life, and that will rapidly change the financial circumstances of anyone who applies them.

Daughters of the Sun and Moon

I’ve read so many books by Lisa See, and this one absolutely tops the list.

It follows the stories of three Chinese women who arrive in Los Angeles in 1870 for very different reasons. One is the wife of the only Chinese doctor in town, one is a new bride and prized possession of a wealthy older man, and the other is sold by her family and forced into sex work.

Just like all of Lisa See’s novels, this book is gorgeously written with deep character development. It also contains ALL the triggers, just a heads-up, and it’s basically tragedy after tragedy. I don’t recommend it if you’re looking for something light.

If you’re looking for historical fiction with themes of resilience and the power of friendship among women, I highly recommend it. Many aspects of the story are based on real people and events in Los Angeles during that time, including the horrific anti-Chinese massacre of 1871. I had never learned about this part of history, and while it was devastating to read, I’m glad Lisa See brought these women and their stories to life. 9/10

From Amazon:

In 1870, three Chinese women arrive in the small, dusty, and violent pueblo of Los Angeles. Dove, the bound-footed daughter of an imperial scholar, is entrancing and innocent. These characteristics should bring her great rewards, beginning with her arranged marriage to a much older merchant. Petal, the big-footed daughter of peasants, has grown up hungry and with dirt between her toes. In a moment of desperation, Petal’s father sells her to buy money for rice seed, and she is loaded onto a ship to the Gold Mountain—America—where she is once again sold. Moon is married to a doctor of traditional Chinese medicine. She is educated, speaks fluent English, and has been endowed with a face of great beauty, yet her failed footbinding as a child has left her with a limp that lessens her value in the eyes of many.

Each woman has her own desires. Dove wants to love and be loved, Petal desires freedom, and Moon seeks justice. Together they face a larger society that wishes them not one ounce of good will. Anti-Chinese sentiment is strong in Los Angeles, and this eventually leads to the Night of Horrors during which all three women are challenged in ways they could not have imagined. Brought together by hardship and heartbreak, they must use their bravery, endurance, and ability to “eat bitterness” to discover their voices, find freedom, and connect through solace and friendship. Together they are daughters of the sun and moon.

Never Split the Difference

This book is all about negotiation techniques, which can seem like a strange topic at first… until you realize how much of human interaction involves negotiation.

Getting a 10-year-old to go to bed. Making plans with your teenager. Working in sales or customer service. Navigating business decisions or dealing with conflicts of any kind. These skills definitely come in handy.

Chris Voss was a lead FBI hostage negotiator, and he teaches his strategies using examples from his career, including high-stakes hostage and kidnapping negotiations. It’s fascinating, practical, and surprisingly applicable to everyday life. This was a great book, and I can already tell I’ll come back to it again.  9/10

From Amazon:

Life is a series of negotiations, and negotiation is at the heart of collaboration—whether you are a business executive, a salesperson, a parent , a community leader, or a spouse. As a former FBI hostage negotiator, Chris Voss gives you the negotiation skills to be effective in any situation: negotiating a business deal, buying (or selling) a car, negotiating a salary, acquiring a home, renegotiating rent, deliberating with your partner, or communicating with your children. Taking the power of persuasion, tactical empathy, active listening, and intuition to the next level, Never Split the Difference gives you the competitive edge in any difficult conversation or challenging situation. This book is a masterclass in influencing others, no matter the circumstances.

After a stint policing the rough streets of Kansas City, Chris Voss joined the FBI, where his career as a hostage negotiator brought him face-to-face with a range of criminals, including bank robbers and terrorists. Reaching the pinnacle of his profession, he became the FBI’s lead international kidnapping negotiator. Never Split the Difference distills the Voss method, revealing the skills that matter most when it comes to achieving your goals in both your professional and personal life.

That’s everything I’ve been reading lately! My recent stack has been a very random mix of rom-com fluff, manifestation, devastating historical fiction, and hostage negotiation. We’re all about balance over here.

What’s the best book you’ve read lately? Please share the goods in the comments! I’m always looking for something new, especially historical fiction or a smart, funny romance that doesn’t make me cringe.

xo

Gina

The post books I’ve read lately appeared first on The Fitnessista.

(boo baskets for my favorite lil cuties! They both got Halloween pajamas, a Halloween glass tumbler, Roblox gift card and candy. P’s had NBA trading cards and some little toys and Liv’s had a lip gloss, candy corn nails, and some bracelets.)

For now, i’s time for the weekly Friday Faves roundup! This is where I share some of my favorite finds from the week and around the web. I always love hearing about your faves, too, so please shout out something you’re loving in the comments section below.

(Friendly reminder that affiliate links are included in Friday Faves! Thank you so much for supporting the blog)

10.2 Friday Faves

Fashion, beauty, random:

September bestsellers! It’s so wild to think that October is already here.

Here are the top things that I shared on the blog last month:

This perfect midi dress.

This jumpsuit on super sale (love it for hot yoga).

This AN hoodie. I packed it for our trip this weekend.

My go-to leggings.

These gorgeous metallic flats.

This exquisite Farm Rio dress.

One of my all-time favorite hair masks.

These jeans are perfection and an amazing price point.

This scoop tank – I have it in three colors.

So glad so many of you stocked up on the beauty gummies! You can check them out here – I think this link auto-applies my FITNESSISTA discount code

The BEST mold-free coffee. It’s my absolute favorite and the Pilot is hooked on it, too. He even travels with it. This link applies my discount code.

OBSESSED with this Revolve dress. I have some conferences coming up next month so I might have to go for it.

A blog post with current hair essentials!

Quince bedding. I got this lovely coverlet and the fabric is a DREAM. (I follow the Australian bedding guy on Instagram who scolds you into doing it right, so I needed to update the bed situation.)

I’ve become a huge fan of Quince over the past year. They use 100% organic cotton, linen, and cashmere in their products and I’ve been blown away by everything I’ve bought.

Went to a fun choir event with the friend this week and wore this dress. True to size and super cute with sneakers or flats.

Read, watch, listen:

I’ve posted a bit on Substack lately! Check out the great Christmas plan and my experience microdosing a GLP.

Started this book but I can tell it’s going to be a slow burn. Is it worth sticking it out?

Maybe my most vulnerable podcast episode ever about the great identity crisis.

Fitness, health, and good eats:

October is here which means it’s time for these flourless pumpkin chocolate chip bars. The girls and I will eat almost an entire batch in one day. It’s that good. If there are any leftover, they also taste amazing cold out of the fridge.

More reasons to love coffee.

After being sick, I’ve been easing back into the workout routines with Sculpt Society. They feel challenging in the moment but don’t leave me drained for the entire day. You can try it for free here.

Have an amazing weekend and I’ll see ya soon!

xoxo

Gina

The post 10.2 Friday Faves appeared first on The Fitnessista.

I’m finally back with a new podcast episode and apparently I had a lot to say.

This one is part honest life update, part behind-the-scenes business plot twist, and part “ok, what am I doing next?”

Listen to the episode:

Listen on Apple Podcasts

Listen on Spotify

After almost 18 years of building this business, the version that had worked for a very long time suddenly wasn’t working the same way anymore. Losing a major income stream I had built on someone else’s platform sent me into a full identity crisis and forced me to ask some uncomfortable questions.

What do you do when the thing you know how to do – and have done successfully for years – stops working?

Who are you when an old version of your business, career, health, or life no longer fits, but the next version isn’t completely clear yet?

In this episode, I’m sharing what has been happening behind the scenes, what this season has taught me, and why I’m going all in on helping women over 40 understand what’s happening in their bodies and feel like themselves again.

We chat about:

• The identity crisis that happened when something I had built for 18 years stopped working the way it used to
• What losing ShopMy forced me to face about building a business on platforms you don’t own
• Why I’m focusing more than ever on the things I do own: my expertise, website, email list, content, and relationships with all of you
• My own health journey—including the eye flares, rashes, joint pain, exhaustion, histamine issues, and positive autoimmune markers that completely changed the way I approach health
• Why treating every symptom like a separate problem kept me stuck
• The moment I realized that functional health wasn’t going to remain a side note in my business
• My new signature health coaching program, SPARK, which is officially launching October 14th
• Who SPARK is designed to help and why I created it specifically for the woman who is still getting everything done but knows it should not feel this hard to live in her body
• What I’ve learned about burnout, reinvention, and making decisions when you absolutely do not have the next 20 years mapped out
• Why you don’t need to know exactly where the new path leads—you just need to identify the next right step

I wish I could wrap this up by telling you I know exactly what the next chapter looks like, but I don’t. I’m still figuring it out as I go.

What I do know is that I feel more excited and hopeful than I did a few months ago. I have a direction again, even if I can’t see the entire path or exactly where it’s headed yet.

If you’re in one of those weird in-between seasons too, I hope this episode makes you feel a little less alone.

I’m also sharing more about SPARK, my new four-month health coaching program for women who feel exhausted, inflamed, foggy, stuck, or just not like themselves anymore.

SPARK is for the woman with a running list of symptoms that have all been treated like separate annoyances, even though she has a feeling they may be connected. We look at the full picture, use testing thoughtfully, figure out what deserves attention first, and build a plan she can actually follow in her real life.

If you’re listening and thinking, “This sounds like me,” send me an email at gina@fitnessista.com with SPARK in the subject line. You can also DM me on Instagram and tell me what you’ve been struggling with.

Thank you for being here through every weird pivot, plot twist, and version of this business. Some of you have been here since the very beginning and it genuinely means the world to me. I’m so grateful for you and excited about where this next chapter is going.

xo

Make sure you’re subscribed to my newsletter.

For my free Autoimmune Healing ebook, click here.

Detailed show notes are available at fitnessista.com/podcast.

Partners

Check out We Feed Raw! Maisey goes crazy for this. I use it as a topper for her kibble or mix it into her pup loaf. You can try the raw version or the raw dehydrated kibble, and they’ll help you customize a plan for your pup. Use FITNESSISTA40 for 40% off your Meal Plan Starter Box here.

Check out my new favorite red light device here, and use the code FITNESSISTA for a huge discount.

If any of my fellow health professional friends are looking for another way to help their clients, I highly recommend IHP. You can also use this information to heal yourself and then go on to help others, which I think is a beautiful mission.

You can absolutely join if you don’t currently work in the health or fitness industry; many IHPs don’t begin on this path. They’re people who are passionate about learning more about health and wellness and want to share this information with those they love. You can do this as a passion or start an entirely new career.

You can use my referral link here and the code FITNESSISTA for up to $250 off the Integrative Health Practitioner program. I highly recommend it!

Thank you so much for listening and for all of your support with the podcast! Please be sure to subscribe and leave a rating or review if you enjoyed this episode.

If you leave a rating, head to this page and you’ll get a little thank-you gift from me to you.

The post 209: when what used to work doesn’t anymore appeared first on The Fitnessista.

Hi friends! If you’ve ever finished a “light” meal and felt hungry 30 minutes later, this post is for youuuuuu. High volume low calorie recipes let you eat generous portions that actually fill you up, because they lean on foods with lots of water, fiber and protein (think leafy greens, non-starchy veggies, berries, lean protein and broth-based soups). Below you’ll find my favorite breakfasts, lunches, dinners, soups and even a dessert, plus my easy swaps for making any meal higher volume.

What is volume eating?

Volume eating means choosing foods that take up a lot of space on your plate (and in your stomach) for relatively few calories. Your stomach has stretch receptors that help signal fullness, so a big bowl of veggie-loaded stir fry can feel more satisfying than a small, calorie-dense snack, even if the calories are similar.

The foods that make this work are usually high in water or fiber and low in added fats and sugars. Pair them with protein and you’ve got a meal that keeps you full and helps keep blood sugar steady, which is a big deal for my clients in their 30s and 40s who are dealing with afternoon crashes and cravings.

High volume low calorie foods to keep on hand

These are the staples I lean on to bulk up meals:

• Leafy greens: spinach, romaine, arugula, kale, cabbage
• Non-starchy veggies: zucchini, cauliflower, broccoli, bell peppers, cucumbers, mushrooms, green beans, tomatoes
• Fruit: berries, watermelon, apples, citrus
• Lean protein: chicken breast, ground turkey, shrimp, white fish, eggs and egg whites, Greek yogurt, cottage cheese
• Fiber-rich carbs: lentils, black beans, oats, potatoes and sweet potatoes (more filling than you’d expect!)
• Volume “swaps”: cauliflower rice, zucchini noodles, spaghetti squash, shirataki noodles, broth-based soups

High volume low calorie recipes

Calorie counts are estimates per serving and will change depending on your portions and toppings. I grouped these by meal so you can build a full day.

Breakfast

1. Mediterranean Egg Bites

My make-ahead breakfast for busy mornings. Eggs plus a pile of veggies means you can eat several bites for a filling, protein-packed start to the day. They’re gluten-free and dairy-free, too.

Main ingredients: eggs, spinach, tomatoes, olives, red onion, herbs

Get my Mediterranean egg bites recipe

2. Veggie Scramble with Berries

Scramble 2 eggs plus egg whites with a big handful of spinach, mushrooms and peppers, then serve with a cup of berries. The veggies nearly double the size of the plate for very few extra calories.

Calories per serving: ~250–300

Volume boost: add salsa and a side of sautéed zucchini

Lunch and dinner

3. Egg Roll in a Bowl

This one-pan favorite is a lighter twist on a takeout classic. It’s packed with ground turkey or pork, cabbage, carrots and a dash of garlic and ginger.

Calories per serving: ~250–300

Main ingredients: ground turkey, cabbage, carrots, garlic, coconut aminos

Gluten-free and great for meal prep! Try this version from Skinnytaste

4. Sushi Roll in a Bowl

A deconstructed sushi roll that’s quick, fresh and totally customizable. Use cauliflower rice (or half rice, half cauliflower rice) for a lighter option. It’s also packed with omega-3s if you use salmon. I’ve made it with chicken breast when I’m out of salmon, and it’s still so good.

Calories per serving: ~350

Main ingredients: rice or cauliflower rice, cucumber, avocado, nori, salmon, shrimp or crab, coconut aminos

Check out my version here

5. High Protein Chipotle Bowl

My homemade take on a Chipotle bowl. Load it with lettuce, fajita veggies and salsa for volume, and keep the protein front and center.

Main ingredients: chicken, romaine, fajita peppers and onions, pico de gallo, a little guac

Get my high protein Chipotle bowl recipe

6. Chicken Crust Pizza

Pizza night meets protein power. A high-protein crust made from chicken and egg is topped with marinara, veggies and cheese for a comforting low-carb meal.

Calories per serving: ~300–350

Main ingredients: ground chicken, egg, mozzarella, marinara, bell peppers, mushrooms

Try this recipe from The Big Man’s World

7. Burger in a Bowl

All the burger flavors, none of the bun. Loaded with seasoned beef or turkey, pickles, tomatoes and a tangy sauce.

Calories per serving: ~400

Main ingredients: ground beef or turkey, romaine, pickles, tomatoes, mustard, Greek yogurt sauce. I also like to add roasted sweet potatoes.

This version from Eating Bird Food is great

8. Mediterranean Bowl

Fresh, bright and full of flavor. This bowl combines lean protein with lots of veggies, olives, hummus and a creamy dressing. My Buddha bowl dressing is delicious on it, too.

Calories per serving: ~400

Main ingredients: chicken, spinach or romaine, tomatoes, cucumbers, tzatziki, hummus, olives

Try this version from The Big Man’s World

9. High Volume Veggie Stir Fry

A rainbow of veggies stir-fried in a garlicky coconut aminos sauce. Add tofu or shrimp and serve over cauliflower rice or shirataki noodles.

Calories per serving: ~300

Main ingredients: bell peppers, broccoli, snap peas, tofu or shrimp, garlic, ginger, coconut aminos

This stir fry from Cookie and Kate is great inspo

10. Zoodle Pasta with Turkey Meatballs

Classic comfort food with a lighter twist. Zucchini noodles stand in for pasta (or go half zoodles, half pasta) and get topped with juicy turkey meatballs and marinara.

Calories per serving: ~280

Main ingredients: zucchini noodles, ground turkey, egg, marinara, herbs, garlic

Try a version like this from Healthy Fitness Meals

11. Turkey Barbacoa Lettuce Wraps

Make a big batch of slow cooker turkey barbacoa, then pile it into crunchy butter lettuce cups with pickled onions and salsa. You get a huge plate of food, and leftovers are perfect for bowls all week.

Main ingredients: turkey, lime, garlic, spices, plus butter lettuce for wrapping

Get my slow cooker turkey barbacoa recipe

12. Shrimp Ceviche

Bright, zesty and so refreshing. Cooked shrimp tossed with tomatoes, cucumber, onion, cilantro and lime makes a big, satisfying bowl that’s naturally low in calories and high in protein. Serve it with cucumber slices or a few tortilla chips.

Main ingredients: cooked shrimp, tomato, cucumber, red onion, cilantro, lime, avocado

Get my shrimp ceviche recipe

13. Mason Jar Salad

The easiest way to make sure a big salad actually happens on busy days. Layer dressing on the bottom, sturdy veggies and protein in the middle and greens on top.

Main ingredients: greens, cucumbers, peppers, chickpeas, chicken or eggs, your favorite dressing

Here’s how I make a mason jar salad

Soups

Broth-based soups are one of the best volume eating tricks out there. They’re warm, filling and full of veggies, and they’re perfect for meal prep.

14. Red Lentil Dal Soup

My copycat of the Whole Foods red lentil dal soup. Lentils give you plant protein and lots of fiber, which keeps you full for hours.

Main ingredients: red lentils, onion, garlic, ginger, turmeric, cumin, tomatoes, broth

Get my red lentil dal soup recipe. If you want a fall favorite, my Panera copycat autumn soup is another cozy option.

Dessert

15. Homemade Protein Ice Cream

Yes, dessert can be high volume! Blending frozen fruit with protein powder and milk makes a big, fluffy bowl of “ice cream” that satisfies a sweet tooth and adds protein to your day.

Main ingredients: frozen banana or berries, protein powder, milk of choice

Get my homemade protein ice cream recipe

How to make any meal higher volume

You don’t need special recipes to eat this way. These simple swaps work with the meals you already make:

• Go half and half: mix pasta with zucchini noodles, or rice with cauliflower rice. You keep the flavor and texture you love and double the portion.
• Start with a salad or broth-based soup. It takes the edge off hunger before the main meal.
• Add a veggie to everything: spinach in eggs, peppers in tacos, shredded zucchini in oats or meatballs.
• Lead with protein. Aim for a palm-to-a-palm-and-a-half of protein at each meal. Protein is the most filling macronutrient, and it supports muscle, which matters more and more as we get older.
• Swap the sauce: use salsa, Greek yogurt sauces, mustard, lemon and herbs instead of heavy creamy dressings.
• Choose whole fruit over juice and air-popped popcorn over chips for snacks.

If you like to prep ahead, check out my high protein meal prep recipes and my guide to meal prepping for a week on a budget. And for the nights you don’t want to cook at all, here are my lazy high-protein dinners.

A quick note on volume eating

Volume eating is a tool, not a rulebook. It works best when your meals still include enough protein, healthy fats and carbs to fuel your workouts and keep your hormones happy. If you’re eating huge salads but you’re still hungry, cranky or craving sugar every afternoon, you probably need more protein or fat, not more lettuce.

If you’re increasing your fiber, go slowly and drink plenty of water so your digestion can adjust.

If you want a plan built around your labs, your goals and your real life, here’s how to work with me.

For more on this, check out this podcast episode on healthy weight loss and how to approach it with long-term success in mind. If you’re exploring more freedom with your meals, this episode on intuitive eating is a must-listen.

High volume low calorie recipes FAQ

Is volume eating good for weight loss?

It can be a helpful tool. Filling your plate with foods that are high in fiber, water and protein helps you feel satisfied on fewer calories, which makes a calorie deficit easier to stick with. The key is to keep meals balanced so you’re not under-eating protein or healthy fats.

What foods are high volume and low calorie?

Leafy greens, cabbage, zucchini, cauliflower, broccoli, cucumbers, peppers, mushrooms, berries, watermelon, broth-based soups, egg whites, Greek yogurt, shrimp, white fish and chicken breast are some of the best options.

Can you eat high volume and still get enough protein?

Definitely. Build each meal around a lean protein first (chicken, turkey, shrimp, eggs, Greek yogurt, cottage cheese or lentils), then add veggies for volume. Every recipe in this post has a solid protein source.

Are high volume low calorie meals good for meal prep?

Yes! Soups, egg bites, stir fries, egg roll in a bowl and turkey barbacoa all keep well in the fridge for 3–4 days. Store greens and dressings separately so salads don’t get soggy.

Can volume eating cause bloating?

It can if you add a lot of fiber at once. Increase fiber gradually, drink plenty of water and cook your veggies if raw ones bother your stomach.

What’s your favorite high volume meal? Drop it in the comments. I’m always looking for new ideas! And if you’re looking for more meal inspo, check out the family friendly meals printable I shared recently.

xoxo

Gina

The post High Volume Low Calorie Recipes (15 Filling Meals I Actually Make) appeared first on The Fitnessista.