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
452 kcal · Protein 39 · Fat 9 · Carbs 56
SnackGreek yogurt with berries
170 kcal · Protein 15 · Fat 3 · Carbs 19
DinnerSalad and shrimp with bulgur
390 kcal · Protein 46 · Fat 7 · Carbs 41
Day total1567 · Protein 132 · Fat 33 · Carbs 193