Breakfast
Vegetable omelet (mostly egg whites) + plenty of tomato and cucumber + whole-grain bread, with fruit.
Volumetrics Recipes
Volumetrics: low energy density, high-volume and filling but low-calorie recipes. Recipes are ranked by their low-calorie, high-satiety fit score.
5480 recipes
Volumetrics guide
Who is this for?
Those who want to cut calories without going hungry and balance weight while keeping a full plate. It targets satiety with low energy-density foods.
What to eat
- Water- and fiber-rich vegetables (cucumber, zucchini, lettuce, tomato)
- Soups (broth-based, no cream)
- Fruit (especially high-water ones)
- Legumes and whole grains (voluminous, filling)
- Lean protein (chicken breast, fish, egg whites)
- Yogurt (low-fat)
What to avoid
- High energy-density snacks (chips, crackers)
- Fried food and fatty sauces
- Sugary drinks and sweets
- Nuts or dried fruit in excess (calorie-dense)
- Fast food and processed ready meals
- Dishes loaded with butter and solid fat
A typical day
Lunch
Broth-based vegetable soup + a big green salad (light dressing) + grilled chicken breast.
Dinner
Plenty of steamed vegetables + lentils + a little rice. High-water fruit for dessert (watermelon, strawberries).
The science behind it
- Rolls et al., Volumetrics and energy density (PubMed)
Research showing low energy-density foods increase satiety and reduce calorie intake.
- CDC, Eating More, Weighing Less (energy density)
The approach of lowering energy density to eat fewer calories at the same volume.
- Harvard T.H. Chan, The Nutrition Source
An evidence-based resource on portions, satiety and energy density.
Not sure which diet suits you?
Try the diet assistantVolumetrics is an eating approach developed by Barbara Rolls at Penn State University, based on the concept of energy density (calories per gram). The core idea is simple: foods that are high in water and fiber and low in calorie density (vegetables, soups, fruit) provide more volume and longer-lasting fullness at the same calorie count. This way, total calorie intake drops without going hungry. High-energy-density foods such as chips, fried items and sugary products are limited. On Tatonia, Volumetrics suitability is calculated by scoring each recipe's calories, satiety (the fullness bar) and fiber.
Frequently Asked Questions
What is the Volumetrics diet?
It is an eating approach that aims to cut calories without going hungry by providing more volume and fullness through low-energy-density foods (few calories per gram).
What does energy density mean?
It is the amount of calories a food contains per gram. Vegetables and soups high in water and fiber have low energy density; fatty and sugary snacks have high energy density.
Do you count calories on Volumetrics?
Strict calorie counting is not required; the focus is on choosing low-energy-density foods and increasing the volume on your plate. This naturally lowers calorie intake.
Karnıyarık
Medium 2 hr 12 min~320 kcal 8/10
Tavuk Sote
Medium 45 min~350 kcal 8/10
Kuru Fasulye
Medium 10 hr 41 min~280 kcal 8/10
Mercimek Köftesi
Easy 55 min~210 kcal 8/10
Ciğer Sote
Easy 35 min~290 kcal 8/10
Nohut Salatası
Easy 15 min~240 kcal 8/10
Mercimekli Karnabahar
Easy 55 min~210 kcal 8/10
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Mujaddara
Easy 1 hr 56 min~310 kcal 8/10
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Loubia
Easy 11 hr 5 min~280 kcal 8/10
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Tutu de Feijao
Easy 45 min~300 kcal 8/10
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Cuban Black Beans
Medium 11 hr 10 min~260 kcal 8/10
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Nikujaga
Easy 1 hr 3 min~350 kcal 8/10
Showing 1–12/5480
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