High Volume Low Calorie Foods Part II

Get the most bang for your buck with your daily food intake! Here is Part II of some high volume, lower calorie food items…

  • Trader Joe’s Egg white Salads (Spicy Ranchero or Chive) mixed with Pico de Gallo
  • Popchips or Lumberg’s 60 calorie large rice cakes broken into pieces and mixed in with low sodium boxed Roasted Pepper and Tomato soup
  • Melon and berries (1 full cup = only 60 calories!)
  • Add canned pumpkin and cinnamon to bulk up oatmeal/other grains
  • Frozen stir fry vegetable mixes (minus the sauces – add Bragg’s Liquid Aminos for flavor)
  • Raita yogurt dip (generally 25 cals./serving) with celery slices, white mushrooms, persian cucumbers and mini carrots
  • Cabbage salad with shredded carrots and balsamic vinegar
  • Baked eggplant/zucchini/bell pepper wedges mixed with herbs and a spray of olive oil, cooked at 400 degrees for 30 minutes
  • Baked apples with pumpkin pie spices
  • Grilled pineapple, nectarine and pear slices with a sprinkle of stevia for a sweet crust
  • 35 calorie Laughing Cow cheese wedges with cauliflower florets
  • Frozen mango pieces (having them frozen makes you slow down your eating pace)
  • Unsweetened apple sauce mixed with nutmeg and ginger
  • Heated up Unsweetened Vanilla Almond Milk with 1 tablespoon baking cocoa powder for a 50 calorie hot chocolate
  • Angel Hair Tofu Shirataki Noodle pack with ¼ cup marinara sauce and broccoli wedges (less than 100 calorie spaghetti!)
  • Endive leaves filled with tuna (from tuna in water cans/packs) and Dijon mustard
  • Trader Joe’s Citrus Chicken Salad without dressing – sub pineapple salsa – (110 calories for full container of salad)


Jessica Hummel, Nutrition Counselor