A 1-Day 5-Meal Example Of The Volumetrics Diet
The Volumetrics Diet is a unique approach to weight loss that focuses on eating low-calorie, high-volume foods to help people feel full and satisfied while still losing weight. Developed by nutrition researcher Dr. Barbara Rolls, the Volumetrics Diet emphasizes whole, nutrient-dense foods like fruits, vegetables, whole grains, and lean protein sources. Here are five meal examples to show how the Volumetrics Diet can be both satisfying and effective for weight loss.
Breakfast: Oatmeal with Berries and Almonds
Oatmeal is a filling and nutritious breakfast choice that is perfect for the Volumetrics Diet. To make this meal, cook a half-cup of dry oats (2 SmartPoints) with water or skim milk, then top with a cup of mixed berries (1 SmartPoint) and a tablespoon of sliced almonds (2 SmartPoints). The fiber in the oats and berries, combined with the protein and healthy fats in the almonds, will keep you feeling full until lunchtime.
Total SmartPoints: 5
Snack: Apple and Cheese
For a satisfying snack that is both high in volume and flavor, try pairing a medium apple (0 SmartPoints) with an ounce of low-fat cheddar cheese (2 SmartPoints). The fiber in the apple and the protein in the cheese will help keep you feeling full between meals.
Total SmartPoints: 2
Lunch: Chicken and Vegetable Stir-Fry
A stir-fry is a great way to pack in lots of veggies while still enjoying a filling and delicious meal. To make this Volumetrics-friendly stir-fry, start by cooking a cup of mixed veggies, such as broccoli, bell peppers, and onions (0 SmartPoints) in a tablespoon of olive oil (4 SmartPoints) over high heat. Add four ounces of cooked chicken breast (0 SmartPoints) and a tablespoon of low-sodium soy sauce (1 SmartPoint), and serve over a half-cup of cooked brown rice (2 SmartPoints).
Total SmartPoints: 7
Dinner: Grilled Salmon with Roasted Vegetables
Salmon is a great source of protein and healthy fats, and when paired with roasted vegetables, it makes a satisfying and nutritious dinner. To make this meal, season a four-ounce salmon fillet (0 SmartPoints) with your favorite spices and grill until cooked through. Serve with a side of roasted vegetables, such as zucchini, eggplant, and tomatoes (0 SmartPoints). Drizzle a tablespoon of balsamic vinegar (2 SmartPoints) over the veggies for added flavor.
Total SmartPoints: 2
Dessert: Mixed Berry and Yogurt Parfait
For a sweet treat that is both delicious and filling, try making a mixed berry and yogurt parfait. Start with a single-serving container of non-fat Greek yogurt (0 SmartPoints), then layer in a cup of mixed berries (1 SmartPoint) and a tablespoon of granola (2 SmartPoints) or chopped nuts. The fiber in the berries and the protein in the yogurt will help keep you feeling full and satisfied.
Total SmartPoints: 3
In conclusion, the Volumetrics Diet is a satisfying and effective approach to weight loss that emphasizes eating low-calorie, high-volume foods. By choosing nutrient-dense foods like fruits, vegetables, whole grains, and lean protein sources, you can enjoy delicious and filling meals while still achieving your weight loss goals. Try incorporating these five meal examples into your diet to get started on your Volumetrics journey.
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