You may have seen talk on social media about ‘high volume low-calorie meals’ and how they can help you lose weight. At Slimming World, we know there’s no big secret behind enjoying high volume, lower-calorie meals as part of a weight loss plan, as it’s been the foundation of Food Optimising for more than 55 years!
What are high volume meals? And how can they help with weight loss?
Carolyn Pallister, registered dietitian and head of nutrition, research and health at Slimming World, looks beyond the buzzword to explain exactly what high volume meals are – and how they play a crucial role in helping our members achieve real weight loss results.
“There’s no big secret or complicated formula to high volume meals – they’re simply dishes made mostly from foods that are nutritious, bulky and low in energy density (or to say it another way, low in calories for their volume) – so you can eat a more satisfying portion for fewer calories.
At Slimming World, we call these Free Foods – and they’ve always been central to the Food Optimising plan. As long as they’re cooked without fat or oil, you can enjoy hundreds of delicious Slimming World Free Foods to suit your appetite.
Our approach – encouraging members to eat unlimited amounts of low energy dense, filling Free Foods – has been shown to be a highly effective way to lose weight while still feeling satisfied. Removing restriction from Free Foods is important as it means our members can lose weight without hunger – and we know from our research that this makes it much easier to stay on track.*
Some Free Foods might surprise you! Before coming to Slimming World, many slimmers are told to avoid carbs – yet carbohydrates such as rice, potatoes and pasta have fantastic filling power, as well as being low in energy density, which is why they’re on our Free Food list. Other foods that can be eaten freely include lean meats (and meat replacements), fish, eggs, rice, beans and pulses, and fruits and vegetables – which can be combined in thousands of delicious ways to suit your own individual tastes and dietary preferences.
The real heroes of high volume eating are fruit and veg. Many of these foods are super-low in calories per gram, so building more of these into your meals – and reaching for them first when you fancy a snack – will give your weight loss an extra boost. At Slimming World, we call them Speed Free Foods – and we encourage our members to fill at least a third of their plate at every meal with these brilliantly bulky foods for more filling power and the very best weight loss results.
By swapping out high‑calorie foods for filling, lower‑calorie options, you’re adding volume to your plate instead of restricting – and that’s how we help you achieve satisfying and sustainable weight loss success.”
Where can I find a list of Slimming World Free Foods and Speed Free Foods?
When you join Slimming World, you’ll find Free Foods and Speed Free Foods listed in your new member book, Essentially Slimming World. You can also look out for the ‘Free’ and ‘S’ (Speed Free Food) symbols when using our Food Search tool on the app.
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High volume lower-calorie meal ideas
As our members can eat Free Foods in unlimited amounts to satisfy their appetite, we wouldn’t necessarily describe our high volume meals as ‘low-calorie’ – as it completely depends on what’s on your plate. What we can say with certainty is that Slimming World meals are generous and will leave you feeling fuller for fewer calories.
When you join Slimming World, you’ll get access to more than 2,400 recipes on our app and website – as well as plenty of slimming-friendly meal ideas and savvy swap suggestions from your group or the Slimming World Online Community.
Whether you love family feasts, fuss-free dinners or vegetarian and vegan recipes, you’ll never run out of ideas for tasty dishes that help you lose weight. Here’s a taster of some of our favourite high volume meals for you to try (fill a third of your plate with Speed Free Foods for the best weight loss results).
Sweet potato and coconut curry
Simmer in the slow cooker for an easy evening meal.
Burger in a bowl
All the taste of a juicy burger (including our special ‘super sauce’!) without the sky-high calories.
Chicken kebabs
A simple tikka marinade brings tons of flavour to these fab kebabs.
Lentil bolognese
It’s packed with protein and keeps you feeling fuller for longer.
Diet cola chicken
Slightly sweet, totally satisfying – this dish is a Slimming World classic!
Sticky tofu noodles
Chopsticks (or forks!) at the ready for this tofu-lly tasty dish.
Spaghetti bolognese
A plateful of pasta with a rich, tangy sauce… what’s not to love?
Chicken tikka and rice
The nation’s favourite dish – and it ‘tikkas’ the ‘slimming’ box, too!
Mushroom risotto
Throw the ingredients in your slow cooker and let the rice soak up the rich, savoury flavour.
Real weight loss results for everyone
If you’d love to discover how you can enjoy the foods you love, make your own choices with powerful personalised support and create new habits that’ll help you reach your dream weight and stay there for life, find out more about Slimming World here.