Volumetrics
volume and satietyA free volume and satiety plan from SlimlyMe — with daily menus, recipes and macros.
7 days
Duration
1600
kcal/day
Low energy density: plenty of vegetables, soups, fruit, and lean protein — large, filling portions with fewer calories.
Key principles
- low calories per volume
- vegetables and soup at the start of the meal
- fruit instead of sweets
- protein at every meal
Sample day
BreakfastOatmeal with milk and blueberries
374 kcal · Protein 15 · Fat 7 · Carbs 63
SnackCottage cheese with pear
181 kcal · Protein 17 · Fat 7 · Carbs 14
LunchVegetable soup and cod with potatoes
451 kcal · Protein 40 · Fat 12 · Carbs 48
SnackGreek yogurt with berries
170 kcal · Protein 15 · Fat 4 · Carbs 19
DinnerSalad and shrimp with bulgur
372 kcal · Protein 48 · Fat 7 · Carbs 32
Day total1548 · Protein 135 · Fat 37 · Carbs 176
Other diet plans
General guidance based on public dietary recommendations, not medical advice. If you are pregnant, breastfeeding, managing a chronic condition or taking medication, discuss changes with a doctor first.