Volume Eating: 12 Big, Filling Plates That Feel Like a Feast

Volume eating is a simple idea that a lot of home cooks are falling in love with: instead of eating smaller portions, you fill your plate with foods that take up more room. Think vegetables, broth, fruit, beans and lean protein. The plate looks generous, dinner feels like a real meal, and nobody leaves the table hungry. Mayo Clinic calls this energy density, and it is the same thinking behind the MyPlate advice to make half your plate fruits and vegetables. These comfort food favorites get one smart swap each, so the bowl gets bigger, not smaller. Here are the plates we keep coming back to..

What Volume Eating Really Means

The trick is not eating less food. It is eating more of the foods that take up room on the plate. According to Mayo Clinic, foods with low energy density, like vegetables, fruit and broth based soups, give you a bigger amount of food for fewer calories, which may help you feel full. A plate like this one is half vegetables, a quarter lean protein and a quarter starch. Does your dinner plate look like this most nights? Talk to your doctor or a dietitian before any big diet change..

You will need: 1 lb boneless chicken breast, 1 small spaghetti squash, 1 cup marinara sauce, 1 head broccoli, 2 bell peppers, 4 cups mixed greens, 2 tbsp olive oil, garlic powder, Italian seasoning, salt, pepper, fresh basil.

How to make it: 1. Halve the squash, rub with oil and roast cut side down at 400 F for 35 to 40 minutes. 2. Toss broccoli and sliced peppers with oil and seasoning and roast on a second pan for 20 minutes. 3. Season the chicken and grill or pan sear 6 minutes per side. 4. Scrape the squash into strands and top with warm marinara. 5. Fill half of each plate with vegetables and greens. 6. Add sliced chicken and squash with basil.

Spaghetti Squash Bolognese for Volume Eating

Spaghetti squash is the star of volume eating. One squash gives you a big pile of tender, noodle like strands that soak up meat sauce just like pasta. If your family is not sold yet, go half and half: half squash, half spaghetti in the same bowl. Nobody complains, and the bowl is twice as big. Have you tried it?

You will need: 1 medium spaghetti squash, 1 lb lean ground turkey or beef, 1 onion, 2 cloves garlic, 1 carrot grated, 1 jar (24 oz) marinara, 1 tsp Italian seasoning, Parmesan, basil.

How to make it: 1. Roast the squash halves at 400 F for 35 to 40 minutes. 2. Brown the meat with onion, garlic and carrot. 3. Add marinara and seasoning and simmer 10 minutes. 4. Scrape the squash into strands with a fork. 5. Pile into bowls and spoon sauce over. 6. Finish with Parmesan and basil.

Volume Eating Fried Rice With Cauliflower and Egg

Takeout fried rice gets a lot bigger when half the rice is swapped for riced cauliflower. Eggs, peas, carrots and green onions make every forkful colorful, and leftover rice gives it that real fried rice texture. It is ready in 15 minutes and tastes like Friday night takeout. Which do you add first, the egg or the veggies?

You will need: 2 cups cooked rice (day old), 3 cups riced cauliflower, 3 eggs, 1 cup frozen peas and carrots, 3 green onions, 2 cloves garlic, 3 tbsp low sodium soy sauce, 1 tsp sesame oil, 1 tbsp oil.

How to make it: 1. Heat oil in a large skillet or wok. 2. Scramble the eggs and set aside. 3. Stir fry garlic, peas and carrots 2 minutes. 4. Add cauliflower and cook 4 minutes until tender. 5. Add rice and soy sauce and fry until hot. 6. Fold in eggs, green onions and sesame oil.

Big Veggie Skillet Stir Fry With Chicken

A giant pan of stir fry is the easiest way to clean out the vegetable drawer. Corn, zucchini, peppers, cabbage and greens all cook down fast, and thin slices of chicken make it a full dinner. Volume eating at its best: the pan looks huge, and it all disappears. Serve it on its own or over a small scoop of rice.

You will need: 1 lb chicken breast thinly sliced, 2 cups shredded cabbage, 1 zucchini diced, 1 red bell pepper, 1 cup corn, 2 cups spinach, 2 cloves garlic, 1 tbsp ginger, 3 tbsp soy sauce, 1 tbsp honey, 1 tsp cornstarch, 1 tbsp oil.

How to make it: 1. Mix soy sauce, honey and cornstarch. 2. Sear chicken in hot oil until cooked, then set aside. 3. Stir fry garlic and ginger 30 seconds. 4. Add cabbage, zucchini, pepper and corn for 5 minutes. 5. Add chicken, spinach and sauce. 6. Toss until glossy and serve.

Giant Chopped Salad With Spiced Chicken

A real dinner salad should be big enough to feel like dinner. Crunchy lettuce, red cabbage and sweet corn make the base, and warm spiced chicken goes on top. Chopping everything small means you get a bit of everything in each bite. Add a can of black beans if you want it even heartier. What is your go to dressing?

You will need: 1 lb chicken breast, 1 tsp smoked paprika, 1 tsp cumin, 1 head romaine chopped, 2 cups shredded red cabbage, 1 cup corn, 1 cup cherry tomatoes, 1 can black beans rinsed, 1/2 cup Greek yogurt, juice of 1 lime, 1 tbsp olive oil, salt.

How to make it: 1. Rub chicken with paprika, cumin and salt. 2. Cook in a hot pan 6 minutes per side and slice. 3. Toss romaine, cabbage, corn, tomatoes and beans in a big bowl. 4. Whisk yogurt, lime juice, olive oil and a splash of water. 5. Top the salad with chicken. 6. Drizzle with dressing and toss.

Zucchini Noodles With Pesto Chicken

Zucchini noodles soak up pesto beautifully, and a little goes a long way. Twirl them with sliced chicken for a big bowl that tastes like summer pasta night. For a heartier bowl, mix in a handful of regular pasta. Volume eating fans love this one because it is ready in about 15 minutes. Zoodles or regular pasta in your house?

You will need: 4 medium zucchini spiralized, 1 lb chicken breast, 1/3 cup basil pesto, 1 cup cherry tomatoes halved, 2 tbsp grated Parmesan, 1 tbsp olive oil, salt, pepper, lemon wedge.

How to make it: 1. Season and cook the chicken in olive oil, then slice. 2. In the same pan, cook zucchini noodles 2 to 3 minutes only. 3. Drain off any liquid. 4. Toss noodles with pesto and tomatoes. 5. Top with chicken and Parmesan. 6. Squeeze lemon over and serve right away.

Mac and Cheese With Butternut Squash and Broccoli

Yes, mac and cheese can be part of volume eating. Pureed butternut squash makes the sauce extra creamy and golden, so you need less cheese, and a pile of broccoli florets stretches every bowl. Kids rarely notice the squash, and grown ups love the color. Would your picky eaters go for it?

You will need: 8 oz elbow macaroni, 3 cups broccoli florets, 1 cup butternut squash cubes, 1 cup cooked butternut squash puree, 1 1/2 cups milk, 1 1/2 cups shredded sharp cheddar, 1 tbsp butter, 1 tbsp flour, 1/2 tsp mustard powder, salt, pepper.

How to make it: 1. Roast squash cubes at 425 F for 20 minutes. 2. Boil pasta, adding broccoli for the last 3 minutes, then drain. 3. Melt butter, whisk in flour, then milk, until thick. 4. Stir in squash puree, mustard and cheese until smooth. 5. Fold in pasta, broccoli and roasted squash. 6. Season and serve.

Volume Eating Fajita Bowls on One Sheet Pan

Fajitas are made for volume eating because the peppers and onions are the main event. Load a sheet pan with three colors of peppers, a big onion and strips of chicken, then roast. Spoon it over lettuce, a little rice or into warm tortillas. Top with salsa and Greek yogurt in place of sour cream. Peppers: all colors or just one?

You will need: 1 1/2 lb chicken breast in strips, 3 bell peppers sliced, 1 large onion sliced, 2 tbsp olive oil, 2 tsp chili powder, 1 tsp cumin, 1 tsp garlic powder, 1 lime, lettuce, salsa, Greek yogurt.

How to make it: 1. Heat oven to 425 F. 2. Toss chicken, peppers and onion with oil and spices on a sheet pan. 3. Roast 20 to 22 minutes, stirring once. 4. Squeeze lime over the pan. 5. Spoon over lettuce or rice in bowls. 6. Top with salsa and yogurt.

Big Bowl Minestrone, a Volume Eating Classic

Broth based soups are one of the best volume eating tricks. A big pot of minestrone is full of carrots, celery, zucchini, beans, tomatoes and a little pasta, so one bowl is huge and cozy. It freezes well, so make a double batch for busy weeknights. Do you add Parmesan rind to your pot? Want more cozy ideas? Our Buddha bowls are packed with easy dinners.

You will need: 1 onion, 2 carrots, 2 celery ribs, 1 zucchini, 3 cloves garlic, 1 can (28 oz) diced tomatoes, 6 cups vegetable broth, 1 can cannellini beans, 1 can kidney beans, 1/2 cup small pasta, 2 cups spinach, 1 tsp Italian seasoning, Parmesan rind optional.

How to make it: 1. Soften onion, carrots and celery in olive oil. 2. Add garlic and zucchini for 2 minutes. 3. Add tomatoes, broth, seasoning and Parmesan rind. 4. Simmer 15 minutes. 5. Add beans and pasta and cook until tender. 6. Stir in spinach and remove the rind.

Stuffed Bell Peppers With Lean Beef and Rice

Stuffed peppers are a full meal in a vegetable bowl. A mix of lean beef, rice, tomatoes and extra diced vegetables fills each pepper, and it bakes until tender. Use a mix of colors so the pan looks like a holiday platter. One pepper looks impressive on the plate and feels like a feast. Red, yellow or green?

You will need: 6 bell peppers, 1 lb 93% lean ground beef, 1 cup cooked rice, 1 zucchini diced, 1 onion diced, 1 can (15 oz) diced tomatoes, 1 cup tomato sauce, 1 tsp Italian seasoning, 1/2 cup shredded mozzarella.

How to make it: 1. Heat oven to 375 F. 2. Cut tops off peppers and remove seeds. 3. Brown beef with onion and zucchini. 4. Stir in rice, diced tomatoes and seasoning. 5. Fill peppers, set in a dish and pour tomato sauce around them. 6. Cover and bake 35 minutes, add cheese and bake 10 more.

Stuffed Cabbage Rolls in Tomato Sauce

Grandma knew all about volume eating. Tender cabbage leaves wrapped around a beef and rice filling stretch a pound of meat to feed a whole family. Baked in tangy tomato sauce, they taste even better the next day. It is a little project, but a pan of these feels like Sunday dinner. Did someone in your family make these?

You will need: 1 large head green cabbage, 1 lb lean ground beef or turkey, 3/4 cup cooked rice, 1 onion grated, 1 egg, 2 cloves garlic, 1 tsp paprika, 1 can (28 oz) crushed tomatoes, 1 tbsp brown sugar, 1 tbsp vinegar, salt, pepper.

How to make it: 1. Boil the cabbage head and peel off 12 soft leaves. 2. Mix meat, rice, onion, egg, garlic, paprika, salt and pepper. 3. Roll a scoop of filling in each leaf. 4. Mix tomatoes, sugar and vinegar. 5. Layer rolls in a baking dish and cover with sauce. 6. Cover and bake at 350 F for 1 hour.

Volume Eating Dessert: A Big Berry Yogurt Parfait

Dessert counts too. A tall glass layered with thick Greek yogurt, a pile of berries and a sprinkle of granola looks like something from a cafe. Frozen berries thawed overnight make a juicy sauce on their own. It is a great after dinner treat or a quick breakfast. Volume eating does not mean giving up sweets. Layers or all mixed up?

You will need: 1 1/2 cups plain Greek yogurt, 1 tsp vanilla, 1 tbsp honey or maple syrup, 2 cups mixed berries fresh or frozen, 1/4 cup granola, mint leaves.

How to make it: 1. Stir vanilla and honey into the yogurt. 2. Thaw frozen berries in a bowl for a juicy layer. 3. Spoon berries into the bottom of 2 tall glasses. 4. Add a layer of yogurt. 5. Repeat the layers. 6. Top with granola and mint just before serving.