5 lightweight high-fat recipes for fat loss and healthy eating without being hungry – Fastest way to lose 20 pounds

It’s time to dump her and move on. Fat loss occurs in the presence of a calorie deficit or the consumption of fewer calories than your body needs to maintain its basic operations. When this happens, your body breaks down body fat and other tissues to create the fuel it needs.

Obtaining a calorie deficit, however, is easier said than done because of hunger, cravings, and such tasty foods. Not many people can go from eating at a current calorie intake to a deficit without feeling hungry or hungry. To make matters worse, if you currently eat high-calorie foods (think: sweets, savory snacks, fast food, etc.) and try to reduce your calorie intake, you will have difficulty eating enough. 1,500 calories can look drastically different and either leave you hungry and lacking, or fill you up to the brim and be satisfied.

The solution to this problem of caloric density is a strategy called large volume of food. In this case, high volume refers to foods that are low in calories but high in quantity, size, weight, etc. Take the burrito bowl below, for example, with coriander, lemon, cauliflower, rice, which is massive and has less than 500 calories without guacamole.

Super simple recipes for pan-fried corn and black beans, as well as rice with lemon cauliflower and coriander, which can be combined with crunchy carnitas for delicious, high-protein, low-calorie burrito bowls.

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Other important moments of high volume consumption:

  • High-volume foods leave your village satisfied
  • High-volume foods are usually rich in nutrients
  • High-volume foods are usually high in protein, which is great for body composition
  • Improves feelings of deprivation or other negative effects of the diet
  • High-volume foods are low in fat, allowing you to choose healthy fat sources wisely
  • The large size of the meals and the necessary chewing help the mental part of the diet for fat loss

Another good example of high-volume foods on display would be something like fat-free popcorn compared to baked Cheetos in the chart below. Cheetos have more calories and you don’t get to eat that many. See more graphics like this in my guide to healthy snacks.

Healthy Snacks: The Ultimate Guide to High-Protein and Low-Calorie Snack Options

Okay, I think you understand the essence of high volume consumption.

One last note before going into recipes: Although I’ve gained some cooking skills on the way to a degree in nutrition, I don’t particularly enjoy spending time in the kitchen. Therefore, most recipes will require minimal cooking and easy-to-prepare ingredients. If you prefer to prepare things like rice / mashed cauliflower or fresh unfrozen green beans, of course, go ahead. My goal with these recipes is to shed light on how healthy eating should not be complicated.

peanut butter chocolate and banana protein ice cream

Protein ice cream

If you have a sweet tooth, protein ice cream is a lifesaver. Frozen bananas offer the best consistency (similar to real ice cream), but have a strong flavor profile. Bananas work well with most recipes, but if you go for a salted caramel or orange sherbet, for example, there may be better options. Other possibilities could be:

  • frozen avocado (higher fat, low carb option)
  • coconut oil or coconut flakes (high in fat)
  • Greek yogurt (high protein, low carb option)
  • pumpkin puree
  • frozen mango or other thicker fruit (mango protein ice cream with blueberries below)
  • ice only (greatly reduces creaminess)
  • Frozen strawberries and vanilla protein powder make an excellent combination

Protein ice cream with 4 ingredients, blueberries, mangoes

This is probably my favorite flavor of protein ice cream so far.

Strawberry Protein Cheesecake Ice Cream

Strawberries work wonders in protein ice cream. And adding a little diet soda (believe me) adds a level of fluff that is super delicious.

protein ice cream recipe

Bonus: Which protein to choose, I recommend Hydrowhey from Optimum Nutrition. Because hydrolyzed whey isolate is its main ingredient, it tends to reduce any digestive problems, such as gas and bloating, which can occur with some protein powders. For someone with a baby stomach like mine, I always feel great using this protein. If you’re lucky and have an iron stomach, choose a cheaper alternative, such as the Gold Standard version.


high volume tables for fat loss mason woodruff

A bro-rito, in case you didn’t know, is simply a burrito without tortillas. In the recipe above, I used very lightly ground turkey and low sodium taco spices (1/2 packet for 1 lb turkey). Alternative protein options could be ground beef, ground chicken, tofu or a bean mixture. Also, low-fat cheese is a great way to add protein and flavor to this dish.

More recipes for protein options:

Consider the image version of this recipe for the basic pattern of bro-ritos. You can spice things up with vegetable fajita, beans, avocado / guacamole, lite cream or other additives. Just make sure you fit the extra ingredients with your lenses. While the version in the picture is simple, it’s a massive portion and a high-volume meal. Cutting too much to add a ton of guacamole and cream could defeat the goal. Be careful and remember the purpose of your meals.

Related: 22 Macro Friendly Recipes with Ground Beef

Spicy cauliflower puree and pork

As you can see below, a food processor or NutriBullet makes it easier to make fauxtatoes cauliflower puree (just make sure you cook the cauliflower before it is puree). I used both butter and coconut oil, and the coconut oil gains in terms of flavor, which is pretty weird. The great thing about cauliflower is its versatility and ability to pick up flavors. A little spice goes a long way with cauliflower. For the spicy version, I use cayenne and black pepper in addition to a sea salt powder.

how to make mashed potatoes with cauliflower

The pork in the picture here was a pre-marinated pork that was slowly cooked with beans. You can also make something like my Ninja Foodi pulled pork or Instant Pot BBQ Pulled Chicken.

Grilled chicken in a bowl

Rotisserie Chickens and Vegetables

high volume tables for fat loss mason woodruff

Don’t sleep on the roast chicks next to the house line. They are an excellent source of protein, taste amazing, have no cooking time, are not cleansed and have an excellent macronutrient / calorie profile. This is another “empty cloth” meal that can be seasoned as you wish, with other vegetables, spices / herbs, etc. Have fun with it!

And if you’re looking for more roast chicken ideas, check out the chart below.

Roast chicken recipes

For more things to do with roast chicken, check out the stuffed bellfish peppers, roast chicken and dumplings or my tour of 10 healthy recipes that use roast chicken.

More combinations of protein + vegetables

Roast chicken is easy, but I think options like beef, chicken and turkey are very easy. Here are a handful of minced meat + vegetable combinations that you can cook in one pan.

ground chicken and broccoli, cheeseburger pan, Greek ground chicken

High-calorie, low-calorie recommendations

  • Cauliflower is one of the most versatile foods with a high volume and can serve as an excellent “basic” or “empty cloth” food.
  • The more food you can eat while keeping your calories low, the more successful you will be at losing fat.
  • Keeping calories low in most high-volume meals means reducing your fat intake. By no means do I want to convey that I recommend for the mother to be inactive. When consuming fat in a weight loss diet, make sure it comes from an excellent source and ideally some of your meals. (Walnut snacking during a fat loss diet is difficult for your overall calorie intake.)
  • Protein ice cream is a must for sweets lovers. Although not mentioned, you can add vegetables such as spinach and kale to increase your portion size and add extra nutrients to your diet. However, I prefer to keep them away from ice cream and food.
  • Frozen fruits and vegetables are harvested at full maturity and you should not be so preoccupied with fresh vs. frozen purchases.
  • You can be as chic as you like in the kitchen, but at the end of the day, being consistent in the kitchen is what will make or destroy your fat loss success.

As always, if you try one of my recipes, I want to see the re-creations Instagram. He tells me that you put healthy recipes into practice and I like to share your recipes to inspire others.

Stop worrying about which foods are best for losing fat or increasing your metabolism and start learning how to stay full and satisfied with a weight loss diet.

Stop worrying about which foods are best for losing fat or increasing your metabolism and start learning how to stay full and satisfied with a weight loss diet.

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