#meal prep(3 recipes)
15 High Volume Meals Under 300 Calories to Keep You Full
High volume eating works by filling the plate with foods that are dense in water, fibre, and protein rather than calories. Every meal in this collection clocks in under 300 calories per serving while delivering enough bulk to keep hunger at bay for 3 to 4 hours. From a 15-minute shrimp cauliflower fried rice to a deeply satisfying spiced lentil soup, there is a meal here for every schedule and skill level.
By Sarah Chen · April 26, 2026
Tuna Pasta Salad
Tuna pasta salad combines shell pasta, oil-packed tuna, sweet peas, and crisp celery in a creamy dill dressing built on a mayo-Greek yogurt base. Cooking the peas directly in the pasta water for the final 2 minutes seasons them and shortens total prep by 8 minutes. Ready in 25 minutes and better after 30 minutes of chilling, it keeps well for 4 days making it the most practical high-protein lunch in the make-ahead rotation.
By Sarah Chen · April 25, 2026
15 Best Pasta Salad Recipes
These 15 pasta salad recipes cover every occasion, from quick 15-minute weeknight sides to protein-packed potluck centerpieces. Each recipe delivers bold dressing, satisfying texture, and make-ahead convenience that keeps well for days.
By Sarah Chen · April 24, 2026