Eat like a volume queen 👑

You’re in a fat loss phase, tracking your macros. You’re working out, checking all the boxes… And yet—you’re starving by 3PM and eyeing your kid’s Goldfish crackers like they’re artisan cheddar gems from the local farmers market. Will you ever feel full again?

Here’s the thing: fat loss doesn’t have to mean tiny meals and nonstop cravings.
If you’re hungry all the time, chances are your food choices are too small, too processed, or too calorie-dense for your goals.

Let me introduce you to your new besties: high-volume, single-ingredient foods.

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🥦 What Are “High-Volume” Feel Full Foods?

High-volume foods are foods that give you a lot of physical bulk for a relatively low amount of calories, and essentially help you feel full. They’re packed with fiber and water, take up more space in your stomach, and keep you full longer—all without blowing your calorie budget.

In other words, they let you eat more while consuming less.

And when you’re in a fat loss phase? That’s the dream.

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🥬 Why Single-Ingredient Feel Full Foods Are the Secret Sauce

When you stick to foods that are single ingredient (like “chicken” or “spinach” instead of “protein pancake mix with added everything”), you:

• Control exactly what you’re eating
• Avoid the unwanted fats, sugars, and sodium that add up fast
• Stay fuller thanks to fiber, protein, and water
• Actually see more food on your plate—which satisfies your brain and stomach

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🍽️ Here’s a Side-by-Side Example:

Snack 1: Protein Bar (200 cal)
✔️ 20g protein
❌ Gone in 4 bites
❌ You’re hungry again in 20 minutes

Snack 2: 200-Calorie High-Volume Snack

• 1 cup Greek yogurt (nonfat)
• 1/2 cup fresh berries
• 1 tsp chia seeds
• Handful of cucumber slices

✔️ Protein
✔️ Fiber
✔️ Volume
✔️ Actual chewing time

See the difference?

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🥑 10 High-Volume, Single-Ingredient Foods I Recommend on a Cut:

These are fat loss phase staples for me and my 1:1 and clients:

1. Zucchini – spiralized, sautéed, or chopped—super low calorie and satisfying
2. Egg whites – high protein, low fat, and easy to bulk up your meals
3. Spaghetti squash – swap it for pasta or mix with a bit of rice
4. Cauliflower rice – mix it with actual rice to double your plate size
5. Berries – sweet, fiber-rich, and high in volume
6. Popcorn (air-popped) – yes, it’s a carb, but it’s huge in volume, low in calories
7. Watermelon – mostly water, super satisfying
8. Cabbage – makes a killer slaw or veggie base for salmon, chicken, or tacos
9. Cucumber – crunchy, hydrating, snackable with a little sea salt
10. Chicken breast – lean protein, ultra filling, and totally versatile

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✨ Coach Truth: If your meal fits your macros but leaves you starving, it’s not doing its job.

Volume foods will help you stay stay satisfied and consistent through every fat loss phase. Because no one wants to be cranky, carb-deprived, and dreaming about baguettes all day.

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🍴 Want to Make Fat Loss Meals Easy?

Grab my freebie: “10 High-Volume Meal Ideas for Fat Loss That Don’t Suck”
Every idea hits your macro targets, satisfies your appetite, and doesn’t leave you saying, “That’s it?!”

And if you’re overthinking every bite and wondering if you’re doing it right, you don’t have to guess.

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🧠 TL;DR

Fat loss isn’t about eating less—it’s about eating smarter.
High-volume, single-ingredient foods are the secret to feeling full, energized, and in control during your cut.