15 High Volume Meals Under 300 Calories to Keep You Full

High volume eating is the principle of choosing foods with a low calorie density — high water and fibre content relative to their weight — so a large, satisfying portion stays within a tight calorie budget. Every recipe in this collection delivers a full plate of food under 300 calories per serving by building around vegetables, lean proteins, and broth-based foundations rather than grains, oils, or sauces that compress calories into small volumes. The standout of the collection is No. 6, Shrimp Cauliflower Fried Rice, which replicates a takeaway portion of fried rice in both volume and flavour at under 220 calories by swapping white rice for riced cauliflower without changing the cooking method.

1. Zucchini Noodles with Tomato Marinara

15 min · Easy · Best for: weeknight dinners, pasta cravings

Zucchini noodles with tomato marinara replaces a 400-calorie bowl of spaghetti with a 140-calorie plate of equal volume by spiralizing zucchini into long strands and topping with a quick, garlic-forward fresh tomato sauce. The base is two medium zucchini per person, a tin of crushed tomatoes, garlic, olive oil, and fresh basil. Sautéing the zucchini noodles for exactly 2 minutes keeps them al dente rather than waterlogged, and the concentrated marinara clings to every strand without adding more than 1 teaspoon of oil per serving.

• 2 medium zucchini, spiralized
• 1 can (400g) crushed tomatoes
• 2 garlic cloves, minced
• 1 tsp extra-virgin olive oil
• ¼ tsp red pepper flakes
• ½ tsp kosher salt
• Small handful fresh basil leaves

1. Heat olive oil in a skillet over medium heat, add garlic and red pepper flakes, and cook for 60 seconds.
2. Add crushed tomatoes and salt, simmer for 8 minutes until thickened.
3. Add spiralized zucchini to the skillet and toss for 2 minutes until just tender.
4. Plate immediately and top with fresh basil.

2. Chunky Minestrone Soup

35 min · Easy · Best for: meal prep, cold weather, large batches

Chunky minestrone soup is the high volume eating gold standard: a 500ml bowl of broth-based soup with white beans, zucchini, tomatoes, carrots, and celery delivers under 180 calories while filling the stomach with liquid, fibre, and plant protein simultaneously. The base builds on a 1-litre vegetable broth with one tin each of diced tomatoes and white beans, plus four seasonal vegetables. Adding the vegetables in two stages — root vegetables first, then soft vegetables in the final 5 minutes — keeps every component at its intended texture rather than producing a uniform mush.

• 1 litre low-sodium vegetable broth
• 1 can (400g) diced tomatoes
• 1 can (400g) cannellini beans, drained
• 2 medium carrots, diced
• 2 stalks celery, diced
• 1 medium zucchini, diced
• 2 garlic cloves, minced
• 1 tsp dried Italian seasoning
• ½ tsp kosher salt
• Small handful flat-leaf parsley, chopped

1. Sauté garlic, carrot, and celery in a large pot with a spray of olive oil for 4 minutes.
2. Add broth, diced tomatoes, Italian seasoning, and salt, then bring to a boil.
3. Reduce heat and simmer for 15 minutes, then add cannellini beans and zucchini.
4. Simmer for 5 more minutes, taste for salt, and serve topped with parsley.

3. Grilled Chicken Lettuce Wraps

20 min · Easy · Best for: lunch, low-carb meals, meal prep

Grilled chicken lettuce wraps replace bread and tortillas with crisp butter lettuce cups, cutting 150 calories per serving while adding crunch, freshness, and the satisfaction of a handheld meal. Sliced grilled chicken breast seasoned with garlic powder, cumin, and lime juice is the protein base, wrapped with shredded carrot, thin cucumber strips, fresh mint, and a tablespoon of low-sodium soy sauce as the dressing. Two large wraps per person total approximately 240 calories at 28g of protein.

• 200g chicken breast, grilled and thinly sliced
• 6 large butter lettuce leaves
• 1 medium carrot, shredded
• ½ Persian cucumber, cut into thin strips
• Small handful fresh mint leaves
• 1 tbsp low-sodium soy sauce
• 1 tsp lime juice
• ½ tsp garlic powder

1. Season chicken breast with garlic powder, salt, and pepper, then grill for 6 minutes per side until cooked through.
2. Slice chicken thinly and toss with lime juice and soy sauce.
3. Arrange lettuce cups on a board and fill each with chicken, carrot, and cucumber.
4. Top with fresh mint and serve immediately.

4. Turkey-Stuffed Bell Peppers

40 min · Easy · Best for: batch cooking, family dinners

Turkey-stuffed bell peppers hollow out the pepper and use it as both the vessel and a significant portion of the meal's volume, keeping the calorie count under 280 per two halves while delivering 26g of protein. Lean ground turkey seasoned with smoked paprika, cumin, garlic, and diced tomatoes fills each pepper half, which bakes at 200°C for 25 minutes until the pepper walls soften and the filling sets. Using 93% lean ground turkey rather than beef saves 80 calories per 100g without altering the recipe structure.

• 2 large bell peppers, halved and seeded
• 200g 93% lean ground turkey
• ½ can (200g) diced tomatoes
• 1 garlic clove, minced
• ½ tsp smoked paprika
• ½ tsp ground cumin
• ¼ tsp kosher salt
• 2 tbsp flat-leaf parsley, chopped

1. Preheat oven to 200°C and place pepper halves cut-side up on a baking tray.
2. Cook ground turkey in a skillet over medium-high heat for 5 minutes, breaking it up, then add garlic, paprika, cumin, and salt.
3. Stir in diced tomatoes and cook for 3 minutes until the mixture thickens.
4. Fill pepper halves with the turkey mixture and bake for 25 minutes until peppers are tender.
5. Top with chopped parsley and serve.

5. Egg White and Vegetable Scramble

12 min · Easy · Best for: breakfast, high-protein starts

An egg white and vegetable scramble swaps whole eggs for egg whites, cutting 45 calories per egg while tripling the protein density of the breakfast, and fills the pan with spinach, mushrooms, and cherry tomatoes that cook down to a fraction of their raw volume but take up significant stomach space. Six egg whites with 100g of mixed vegetables produces a generous two-cup scramble at under 160 calories and 22g of protein. Cooking the vegetables for 3 minutes before adding the egg whites removes excess moisture that would make the scramble watery.

• 6 large egg whites
• 60g baby spinach
• 80g mushrooms, sliced
• 6 cherry tomatoes, halved
• 1 garlic clove, minced
• ¼ tsp kosher salt
• ¼ tsp black pepper
• 1 tbsp fresh chives, chopped

1. Heat a non-stick skillet over medium heat with a spray of cooking oil.
2. Add garlic, mushrooms, and cherry tomatoes and cook for 3 minutes until moisture evaporates.
3. Add spinach and cook for 60 seconds until wilted.
4. Pour in egg whites, season with salt and pepper, and scramble gently for 2 minutes until just set.
5. Plate and top with fresh chives.

6. Shrimp Cauliflower Fried Rice

18 min · Easy · Best for: takeaway cravings, quick weeknight dinners

Shrimp cauliflower fried rice mirrors the volume, texture, and umami of a full portion of Chinese-style fried rice at under 220 calories by replacing white rice grain-for-grain with riced cauliflower, which has 75 percent fewer calories per cup. Large shrimp, egg, peas, diced carrot, green onion, garlic, ginger, and low-sodium soy sauce form the classic fried rice flavour profile without modification. Cooking the cauliflower rice over high heat in a very hot wok or skillet for 4 minutes drives off the excess moisture and produces the slightly charred, separated grain texture that makes fried rice satisfying.

• 300g raw large shrimp, peeled and deveined
• 400g riced cauliflower (fresh or thawed frozen)
• 1 large egg, lightly beaten
• 80g frozen peas
• 1 medium carrot, finely diced
• 3 green onions, sliced
• 2 garlic cloves, minced
• 1 tsp fresh ginger, grated
• 2 tbsp low-sodium soy sauce
• 1 tsp sesame oil

1. Heat a wok or large skillet over high heat until very hot, add shrimp, and cook for 2 minutes per side until pink, then remove and set aside.
2. Add garlic, ginger, carrot, and peas to the wok and stir-fry for 2 minutes.
3. Add riced cauliflower and stir-fry over high heat for 4 minutes until moisture evaporates and edges char slightly.
4. Push cauliflower to the side, add the beaten egg, and scramble for 30 seconds before mixing through.
5. Return shrimp to the wok, add soy sauce and sesame oil, toss everything together, and top with green onions.

7. Grilled Chicken Greek Salad

20 min · Easy · Best for: lunch, meal prep, Mediterranean eating

A grilled chicken Greek salad is the highest-satiety meal per calorie in this collection: a large bowl of romaine, cucumber, cherry tomatoes, Kalamata olives, red onion, and crumbled feta with sliced grilled chicken breast delivers under 290 calories while providing 32g of protein, 6g of fibre, and enough sodium from the feta and olives to prevent the flat taste common in low-calorie salads. The dressing is simply 1 tablespoon of red wine vinegar and 1 teaspoon of extra-virgin olive oil with dried oregano, which adds full Mediterranean character at only 45 calories.

• 150g chicken breast, grilled and sliced
• 3 cups romaine lettuce, roughly chopped
• ½ Persian cucumber, diced
• 10 cherry tomatoes, halved
• 8 Kalamata olives, pitted
• ¼ small red onion, thinly sliced
• 30g feta cheese, crumbled
• 1 tbsp red wine vinegar
• 1 tsp extra-virgin olive oil
• ½ tsp dried oregano

1. Season chicken breast with salt, pepper, and dried oregano, then grill for 6 minutes per side.
2. Slice chicken and allow to rest for 3 minutes.
3. Combine romaine, cucumber, tomatoes, olives, and red onion in a wide bowl.
4. Whisk together red wine vinegar, olive oil, and oregano, drizzle over the salad, and toss.
5. Top with sliced chicken and crumbled feta.

8. White Bean and Kale Soup

30 min · Easy · Best for: meal prep, cold weather, plant-based eating

White bean and kale soup uses the starch from the cannellini beans to naturally thicken the broth into a satisfying, creamy texture without adding cream or fat, keeping the full bowl under 240 calories while delivering 14g of plant-based protein and 9g of fibre. Tuscan kale (cavolo nero) holds its structure better than curly kale after 10 minutes of simmering and maintains its dark, mineral flavour without becoming bitter. Mashing roughly one-quarter of the beans into the broth before adding the rest creates a velvety base that reads as far richer than the ingredient list suggests.

• 2 cans (400g each) cannellini beans, drained
• 150g Tuscan kale, stems removed and roughly chopped
• 1 litre low-sodium vegetable broth
• 3 garlic cloves, minced
• ½ tsp dried rosemary
• ¼ tsp red pepper flakes
• ½ tsp kosher salt
• 1 tsp extra-virgin olive oil

1. Heat olive oil in a large pot over medium heat, add garlic, rosemary, and red pepper flakes, and cook for 60 seconds.
2. Add beans and broth, bring to a simmer, then remove one cup of beans and mash roughly with a fork.
3. Return mashed beans to the pot and stir to thicken the broth.
4. Add kale and simmer for 10 minutes until tender, then taste for salt and serve.

9. Baked Cod with Roasted Asparagus

25 min · Easy · Best for: quick weeknight dinners, high-protein meals

Baked cod with roasted asparagus is the leanest protein-and-vegetable pairing in the collection: a 180g cod fillet contains only 140 calories and 30g of protein, and pairing it with 200g of roasted asparagus brings the full plate to 230 calories with significant volume, flavour, and micronutrient density. The fish bakes at 200°C for 14 to 16 minutes with lemon zest, garlic powder, paprika, salt, and pepper on top; the asparagus goes into the same pan at the same temperature for 12 minutes, making this a true one-tray meal with no extra washing up.

• 180g cod fillet
• 200g asparagus, woody ends trimmed
• 1 tsp lemon zest
• ½ tsp garlic powder
• ½ tsp smoked paprika
• ¼ tsp kosher salt
• ¼ tsp black pepper
• 1 lemon, cut into wedges

1. Preheat oven to 200°C and line a baking tray with parchment.
2. Arrange asparagus on one half of the tray, spray lightly with cooking oil, and season with salt and pepper.
3. Place cod fillet on the other half and press lemon zest, garlic powder, paprika, salt, and pepper onto the surface.
4. Bake for 14 to 16 minutes until cod flakes easily and asparagus tips are lightly charred.
5. Serve with lemon wedges.

10. Turkey and Vegetable Stir-Fry

20 min · Easy · Best for: quick dinners, Asian-inspired cravings

A turkey and vegetable stir-fry replaces the high-calorie rice base of a typical takeaway bowl with a 3:1 ratio of vegetables to protein, keeping total calories under 270 per serving while maintaining the wok-charred flavour and satisfying chew of a full stir-fry portion. Lean ground turkey cooked over high heat with broccoli florets, snap peas, and red bell pepper in a light soy-ginger-garlic sauce produces a bold, umami-forward result at a fraction of the calorie cost of pork or beef stir-fry. The sauce uses cornstarch at half a teaspoon to bind without adding significant calories.

• 200g 93% lean ground turkey
• 150g broccoli florets
• 100g snap peas
• 1 red bell pepper, sliced
• 2 garlic cloves, minced
• 1 tsp fresh ginger, grated
• 2 tbsp low-sodium soy sauce
• 1 tbsp rice vinegar
• ½ tsp cornstarch
• ½ tsp sesame oil
• 2 green onions, sliced

1. Whisk together soy sauce, rice vinegar, cornstarch, and sesame oil in a small bowl and set aside.
2. Cook ground turkey in a hot wok or skillet over high heat for 4 minutes, breaking it up, then push to the side.
3. Add garlic and ginger and cook for 30 seconds, then add broccoli, snap peas, and bell pepper.
4. Stir-fry vegetables for 3 minutes until tender-crisp, then combine with the turkey.
5. Pour the sauce over everything, toss for 60 seconds until coated, and top with green onions.

11. Spiced Lentil Soup

35 min · Easy · Best for: batch cooking, plant-based protein, cold days

Spiced lentil soup is the most calorie-efficient plant-based protein source in this collection: red lentils dissolve as they cook into a thick, creamy soup that reads as rich and substantial at under 200 calories per serving, providing 13g of plant protein and 11g of fibre. Turmeric, cumin, coriander, and a pinch of cayenne build a deeply warm, complex flavour without fat. Blooming the dry spices in a teaspoon of olive oil for 60 seconds before adding the lentils and broth releases the fat-soluble aromatic compounds that make the finished soup taste far more layered than its short ingredient list suggests.

• 200g red lentils, rinsed
• 1 litre low-sodium vegetable broth
• 1 can (400g) diced tomatoes
• 1 medium onion, diced
• 3 garlic cloves, minced
• 1 tsp ground cumin
• 1 tsp ground turmeric
• ½ tsp ground coriander
• ¼ tsp cayenne pepper
• 1 tsp extra-virgin olive oil
• ½ tsp kosher salt
• Small handful fresh cilantro, for serving

1. Heat olive oil in a large pot over medium heat, add onion, and cook for 4 minutes until softened.
2. Add garlic, cumin, turmeric, coriander, and cayenne and stir for 60 seconds until fragrant.
3. Add lentils, broth, diced tomatoes, and salt, then bring to a boil.
4. Reduce heat and simmer for 20 minutes until lentils dissolve into a thick soup, stirring occasionally.
5. Taste for salt and serve topped with fresh cilantro.

12. Caprese Stuffed Portobello Mushrooms

25 min · Easy · Best for: vegetarian dinners, elegant low-calorie meals

Caprese stuffed portobello mushrooms use the large, meaty portobello cap as a low-calorie plate that replaces bread, pasta, or rice as the base of the meal, delivering a satisfying, knife-and-fork dinner at under 180 calories per two caps. Each cap is filled with sliced fresh mozzarella, halved cherry tomatoes, and fresh basil, then baked at 200°C for 15 minutes until the mozzarella melts and the mushroom releases its juices. A balsamic drizzle adds acidity and perceived richness at only 15 calories per teaspoon.

• 4 large portobello mushrooms, stems removed
• 80g fresh mozzarella, thinly sliced
• 12 cherry tomatoes, halved
• Small handful fresh basil leaves
• 1 tsp balsamic glaze
• ¼ tsp kosher salt
• ¼ tsp black pepper

1. Preheat oven to 200°C and place mushroom caps gill-side up on a baking tray.
2. Season the inside of each cap with salt and pepper, then layer with mozzarella slices and cherry tomatoes.
3. Bake for 15 minutes until mushrooms are tender and mozzarella is melted and lightly golden.
4. Remove from oven, top with fresh basil, and drizzle with balsamic glaze.

13. Sesame Cucumber Noodle Salad with Chicken

15 min · Easy · Best for: no-cook lunches, summer meals, meal prep

Sesame cucumber noodle salad with chicken requires no cooking beyond shredding a pre-cooked chicken breast, replacing noodles with spiralized or peeled cucumber ribbons for a cold, crunchy, Asian-inspired bowl at under 200 calories. The dressing balances low-sodium soy sauce, rice vinegar, a teaspoon of sesame oil, garlic, and ginger into a deeply savoury sauce that coats every cucumber ribbon. Toasted sesame seeds add a nutty crunch at only 15 calories per teaspoon and are the finishing detail that makes the salad feel complete rather than stripped back.

• 150g cooked chicken breast, shredded
• 2 large cucumbers, spiralized or peeled into ribbons
• 1 tbsp low-sodium soy sauce
• 1 tbsp rice vinegar
• 1 tsp sesame oil
• 1 garlic clove, finely grated
• ½ tsp fresh ginger, grated
• 1 tsp toasted sesame seeds
• 2 green onions, thinly sliced

1. Spiralize or peel cucumbers into long ribbons and pat dry with paper towels to remove excess moisture.
2. Whisk together soy sauce, rice vinegar, sesame oil, garlic, and ginger in a bowl.
3. Toss cucumber ribbons and shredded chicken with the dressing until evenly coated.
4. Top with toasted sesame seeds and sliced green onions and serve immediately.

14. Tomato Basil Egg White Frittata

25 min · Easy · Best for: breakfast meal prep, high-protein starts, brunch

A tomato basil egg white frittata baked in a cast iron skillet produces six slices at under 90 calories each, making it the lowest-calorie entry in the collection and the most practical for a week of high-protein breakfasts prepared in a single 25-minute session. Ten egg whites, halved cherry tomatoes, fresh basil, and a tablespoon of grated Parmesan form the entire ingredient list. Starting the frittata on the stovetop for 3 minutes to set the base before transferring to the oven at 180°C for 12 minutes produces a fully set, lightly golden top without rubber or dryness.

• 10 large egg whites
• 16 cherry tomatoes, halved
• Small handful fresh basil leaves
• 1 tbsp Parmesan, finely grated
• ¼ tsp kosher salt
• ¼ tsp black pepper

1. Preheat oven to 180°C and heat an oven-safe 24cm skillet over medium heat with a spray of cooking oil.
2. Whisk egg whites with salt and pepper until lightly frothy, then pour into the skillet.
3. Press cherry tomatoes and basil leaves into the surface and sprinkle Parmesan on top.
4. Cook on the stovetop for 3 minutes until the base sets, then transfer to the oven for 12 minutes until the top is golden and the centre is firm.
5. Slice into 6 wedges and serve warm or store for up to 4 days.

15. Spicy Black Bean and Corn Salad

10 min · Easy · Best for: no-cook meals, sides, meal prep

Spicy black bean and corn salad is the fastest recipe in the collection: a 10-minute assembly of pantry staples that delivers 15g of plant protein, 10g of fibre, and a full bowl of colour and flavour at under 260 calories per generous serving. Black beans, sweet corn, diced red bell pepper, red onion, jalapeño, lime juice, cumin, and fresh cilantro require no cooking; the acid from the lime juice marinates the ingredients as the salad sits, deepening the flavour for up to 4 days in the fridge. A quarter of an avocado adds healthy fat and creaminess at only 60 additional calories.

• 1 can (400g) black beans, drained and rinsed
• 1 cup sweet corn kernels, drained
• 1 red bell pepper, diced small
• ¼ small red onion, finely diced
• 1 jalapeño, seeded and finely diced
• 2 tbsp fresh lime juice
• ½ tsp ground cumin
• ¼ tsp kosher salt
• Small handful fresh cilantro, chopped
• ¼ avocado, sliced, for serving

1. Combine black beans, corn, red bell pepper, red onion, and jalapeño in a large bowl.
2. Add lime juice, cumin, and salt and toss until evenly mixed.
3. Fold through fresh cilantro and taste for salt and lime.
4. Serve immediately topped with avocado slices, or refrigerate for up to 4 days.

Every recipe in this collection proves that eating under 300 calories does not require eating a small amount of food. The meals listed here work because they prioritise physical volume first and calorie count second, using water content, fibre, and protein to create fullness without relying on calorie-dense fats or refined carbohydrates. For the fastest entry point, start with No. 15, the Spicy Black Bean and Corn Salad, which requires no cooking at all. Browse Recipe Dairy's Healthy Eating collection for more meals built on the same principles.