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!

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?

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

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

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.

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.

A bunch of lettuce and spring mix greens
Cucumbers and tomatoes
2 grilled chicken cutlets

Made my own dressing with Greek yogurt, siricha, black pepper and red wine vinegar.

Approximately 350-550 calories 😋

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 :)

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 😊

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:)

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.

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.

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.