High-Volume Eating: How to Eat More While Staying on Track
Feeling hungry while dieting or struggling to eat enough to fuel training? High-volume eating can help. Learn how to stretch your meals when you’re cutting—or sneak in more calories when your training demands it—without sacrificing satisfaction.
BLACK IRON RADIO EP. 277:
High-Volume Eating: How to Eat More While Staying on Track
Feeling hungry while dieting or struggling to eat enough to fuel training? Morgan, Kelly, and Acacia dig into volume eating: how to feel full on fewer calories, how to get enough food down when training loads are sky-high, and why creativity beats willpower every time. Learn how to stretch your meals when you’re cutting or sneak in more calories when your training demands it!
📲 Listen & Subscribe: Apple Podcasts | Spotify
Dieting is often framed as a battle between hunger and willpower, but anyone who has ever been in a calorie deficit—or tried to fuel heavy training—knows it’s not that simple. Hunger is real. Cravings are physiological. And sometimes, the volume of food you eat matters just as much as the calories.
That’s where high-volume eating comes in. Whether you’re cutting calories but don’t want to feel deprived, or you’re in a performance phase trying to take down 600–700 grams of carbs a day, food volume can make or break your success.
Why Volume Matters
When you’re in a deficit, your brain is constantly signaling hunger—even when you’re technically “on track” with your macros. That’s why people find themselves daydreaming about Olive Garden breadsticks or craving desserts they don’t normally even like. A bad coach will say “just push through.” A good coach will give you strategies to make food more satisfying while still honoring your goals.
On the flip side, athletes burning thousands of calories daily often struggle with the opposite problem: too much chewing, not enough appetite. For them, the challenge is sneaking in more calories without feeling stuffed.
Fruits, Veggies, and Creative Swaps
Not all produce is created equal in the food-volume game. Watermelon is going to give you more bites per calorie than grapes. Adding half a head of romaine to a taco bowl doubles the meal size without adding much energy. Leafy greens, broccoli, and cauliflower are MVPs when you want more food for fewer calories.
When you need more calories, flip the script. Blend bananas, berries, and honey into smoothies where chewing won’t slow you down, and let those carbs do their job.
Protein Hacks
Chicken breast is the classic “lean” option, but preparation matters. Citrus, herbs, and spices can make high-volume protein sources taste like actual food instead of punishment. Shrimp is another underrated gem—high protein, almost no fat, and endlessly versatile. For athletes chasing calories, marinades, sauces, and fattier cuts of meat can tip the balance the other way.
Grains, Breads, and Carby Creativity
Rice, quinoa, potatoes, breads—they can be swapped and combined depending on the goal. Mixing cauliflower rice with white rice is an easy way to bulk up your portion without doubling your carbs. Sweet potato “toast” can replace bread for a creative and nutrient-dense swap. Lettuce wraps, stuffed peppers, and even open-faced sandwiches all stretch your bites further.
When the goal is more calories, don’t overcomplicate it: rice, pasta, and whole grains are easier to down than bulky potatoes or dense breads.
Avoiding Common Mistakes
The biggest pitfalls? Leaning too hard on sugar-free or low-carb products, ignoring portion sizes, or denying cravings until they explode into binges. “Veggie” chips aren’t a free pass, and a protein bar isn’t always the best way to fill your stomach when an entire head of romaine weighs the same.
Satisfying cravings in creative ways—like crumbling Oreos into a protein smoothie or drizzling chocolate over apple slices—keeps food enjoyable while still aligning with your goals.
The Takeaway
High-volume eating isn’t about eating “diet food” or forcing yourself to choke down endless bowls of lettuce. It’s about creativity. Swap, mix, and adjust foods so you get more bites when you need them, and make meals calorie-dense when training demands it.
At the end of the day, the goal is the same whether you’re cutting or bulking: feel satisfied, honor your cravings, and hit your targets without feeling miserable.
🎙️ WANT MORE? SUBSCRIBE TO BLACK IRON RADIO!
If you enjoyed this conversation, check out more episodes of Black Iron Radio, where we cut through the noise and give you real, no-BS advice on feeling, performing, and looking your best. Each week we share practical nutrition, training, and wellness strategies and tips to help you succeed.
📲 Listen & Subscribe: Apple Podcasts | Spotify
