By now you all know how much I promote a Volumetrics eating plan. Research shows us that people tend to eat the same volume of food each day. However, most Americans “power pack” meaning they pack the most amount of calories into the smallest volume possible. Therefore, they need more food to fill them up. Below is an example of different volumes of foods that have the same amount of calories.(1).jpg)
Each of these have 200 calories. Is 200 calories of butter going to fill you up like 200 calories of apples? Probably not, so this concept blurs the line of the old adage “a calorie is a calorie”. Eat smart and eat more…and, I might add, weigh less. Focus on fruits, veggies, whole grains and lean proteins to take full advantage of volume eating. Ideally, 1/2 of your (smaller!) plate should be fruits and vegetables, 1/4 whole grain and 1/4 lean protein.
Meal Plan #1: 1200 calories (low in calories, low in volume)
Breakfast
1 hard boiled egg (80)
2 slices toast (160)
1 tbsp butter (100)
1 cup orange juice (120)
2 slices pepperoni pizza (500)
1 cup pasta (160)
1/2 cup spaghetti sauce (80)
Breakfast
1/2 cup oatmeal (80)
1 cup skim milk (80)
1 cup mixed berries (60)
– 1 each tuna fish sandwich
2 slices whole wheat bread (160)
2 oz tuna (70)
1 tbsp mustard
1/2 cup lettuce, tomato and onion (25)
3 cups mixed veggie salad (75)
1 tbsp light salad dressing (45)
1 small orange (60)
3 oz grilled chicken breast (105)
1/2 tbsp olive oil (60)
1 small sweet potato (80)
1 1/2 cups steamed mixed veggies (75)
1 cup pudding made with skim milk (160)