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7-Day Volumetric Diet Meal Plan for Weight Loss

If you're looking to lose weight and improve your overall health, you may have heard of the volumetrics diet. This eating plan will keep your calories under control for you!

Luna Morin
7-Day Volumetric Diet Meal Plan for Weight Loss
Table Of Contents

If you're looking to lose weight and improve your overall health, you may have heard of the volumetrics diet. This eating plan focuses on foods that are high in water and fiber, which can help you feel full without eating a lot of calories.

The volumetrics diet is based on the premise that we eat for two reasons: to satisfy our hunger and to get the nutrients our bodies need. And while calories do play a role in weight loss, they're not the only factor to consider. The volumetrics diet emphasizes getting the most bang for your buck when it comes to nutrition, making it an ideal option for those who are looking to lose weight in a healthy way.

The volumetrics diet is easy to follow and doesn't require counting calories or giving up your favorite foods. Instead, you'll focus on eating more whole, unprocessed foods that are rich in water and fiber. These include fruits, vegetables, beans, whole grains, and lean proteins. You'll also want to limit your intake of salt and added sugars.

By focusing on these nutrient-dense foods, you'll be able to fill up on fewer calories while still getting the nutrients your body needs. And because this eating plan is based on portion control, you'll be able to lose weight without feeling deprived.

How Does It Work

The Volumetrics Diet is all about finding the right balance of foods to help you feel satisfied without overeating. The plan categorizes foods into four different groups based on their calorie density:

  • Group one: non-starchy fruits and vegetables, nonfat milk and broth-based soup.
  • Group two: starchy fruits and veggies, grains, breakfast cereal, low-fat meat, legumes, and low-fat mixed dishes like chilli and spaghetti.
  • Group three: meat, cheese, pizza, french fries, salad dressing, bread, pretzels, ice cream and cake.
  • Group four: crackers, chips, chocolate candies, cookies, nuts, butter and oil

The Volumetrics Diet, created by Barbara Rolls, Ph.D., is a weight-loss plan that focuses on foods that are high in water and fiber and low in calories. This type of diet has been shown to help people lose weight and keep it off over the long term.

The idea behind the Volumetrics Diet is that by eating high in water and fiber foods, you will feel full without eating a lot of calories. This is because water and fiber take up space in your stomach, making you feel full.

Foods that are high in water and fiber include fruits, vegetables, broth-based soups, whole grains, and beans. These foods are also low in calories, so you can eat a lot of them without gaining weight. The Volumetrics Diet also includes lean protein sources such as chicken, fish, tofu, and low-fat dairy products.

The goal of the diet is to help you lose weight gradually and keep it off for the long term. To do this, you will need to make sure that you are eating fewer calories than you are burning each day.

How Does It Promote Weight Management?

The volumetrics diet plan specifically revolves around the idea of promoting weight loss. Here are three ways it supports weight management:

Low-Calorie Intake

The Volumetrics Diet is based on the concept of energy density, which simply means that some foods contain a lot of calories while others have very few. The goal of the Volumetrics Diet is to promote low-calorie intake by eating foods that are low in energy density.

These foods include fruits, vegetables, and lean proteins. By filling up on these low-calorie foods, you'll be less likely to overeat later in the day. And, because these foods are also high in water and fiber, they'll help you feel full and satisfied after eating.

A review of 13 research in 3,628 individuals revealed that low-calorie-dense foods aid weight reduction. Similarly, an 8-year study involving over 50,000 women linked high-calorie-density meals with increased weight gain.

Low-calorie foods curb appetite and suppress cravings which boosts weight loss. In a 12-week study of 96 women who were overweight and obese, researchers discovered that meals with a reduced-calorie density suppressed appetite, increased satiation, and lowered hunger.

Regular Exercise

Since weight loss is always successful if you take diet and workout hand in hand, another significant component of the diet is a regular workout. The diet suggests at least 30–60 minutes of exercise per day, which may help you lose weight and fat by boosting your energy expenditure and the number of calories you burn throughout the day.

Do not forget to add the whey protein supplement to your diet for escalated results. This supplement by DMoose will boost your energy and muscle mass.

Restricts Processed Food

The Volumetrics Diet promotes weight loss by restricting the intake of processed foods. This is because processed foods are usually high in calories and low in nutrients, which can lead to weight gain.

Processed foods are also often high in sugar, which can cause blood sugar spikes and promote cravings. By restricting the intake of processed foods, the Volumetrics Diet helps control calorie intake and promote weight loss.

Studies show that constant intake of processed foods can lead to a higher risk of cancer, heart disease and even premature death.

To further enhance weight loss, combine the diet plan with Fat Burner pills. This supplement by DMoose boosts metabolism and curbs appetite to manage weight.

Foods to Eat on a Volumetrics Diet Plan

By including these foods in your diet, you can make sure that you are getting the nutrients you need while still staying within your calorie goals.

  • Fresh fruits
  • Fresh or frozen vegetables
  • Beans and legumes
  • Whole grains
  • Fiber-rich cereals
  • Low-fat fish
  • Poultry
  • Lean meats
  • Minimal added sugars
  • Water (rather than sugary drinks)

Foods to Avoid

If you're following a Volumetrics diet plan, you'll want to avoid foods that are high in calories and low in nutrition. This means avoiding processed foods, sugary drinks, and fatty meats. This also means ditching junk food. Here's everything you need to stay a mile away from:

  • Candy
  • Chips
  • Cookies
  • Grain-Based Desserts
  • Ice Cream
  • Cold Cuts
  • Sausage
  • Bacon

Volumetrics Diet Sample Menu Plan

We have prepared a sample volumetrics meal plan for you which is prepared for your guidance and which you can adjust within the diet plan you are currently following as per your weight loss needs. It is worth noting that you must amend the given sample plan according to your own diet plan and calorie requirement.



  • Banana Yogurt Pots: 225g Greek yogurt, 2 sliced bananas, 15g walnuts chopped


  • Cannellini Bean Salad: 3 cups Cannellini beans, 30g cherry tomatoes, ½ red onion, ½ Tbsp. red wine vinegar, and a small bunch of basil


  • Quick Moussaka: 1 Tbsp. olive oil, ½ onion, 1 garlic clove, 250g lean beef, 200g chopped tomatoes, 1 tsp. grounded cinnamon, 200g chickpeas, 100g feta cheese, mint, and brown bread

Protein – 61g

Carbs – 132g

Fat – 34g

Total Calories per Day: 1,078 kcal



  • Tomato and Watermelon Salad: 1 Tbsp. olive oil, 1 Tbsp. red wine vinegar, ¼ tsp. chili flakes, 1 Tbsp. chopped mint, 120g tomatoes, ½ watermelon, 50g feta cheese


  • Edgy Veggie Wraps: 100g cherry tomatoes, 1 cucumber, 6 Kalamata olives, 2 large whole-wheat tortilla wraps, 50g feta cheese, 2 Tbsp. hummus


  • Spicy Tomato Baked Eggs: 1 Tbsp. olive oil, 2 red onions, 1 red chili,1 garlic clove, 800g cherry tomatoes, 4 eggs, chopped coriander, and brown bread

Protein – 35g

Carbs – 97g

Fat – 41g

Total Calories per Day: 897 Kcal



  • Blueberry Oats Bowl: 60g porridge oats, 160g Greek yogurt, 175g blueberries, 1 tsp. honey


  • Carrot, Orange and Avocado Salad: 1 orange, 2 carrots, 35g arugula, 1 avocado, 1 tbsp. olive oil


  • Salmon with Potatoes and Corn Salad: 200g baby new tomatoes, 1 sweetcorn cob, 2 skinless salmon filets, 60g tomatoes, 1 tbsp. red wine vinegar, 1 tbsp. olive oil, 1 tbsp. capers, a bunch of spring onions and basil leaves

Protein – 61g

Carbs – 78g

Fat – 38g

Total Calories per Day: 898 Kcal



  • Banana Yogurt Pots: 225g Greek yogurt, 2 sliced bananas, 15g walnuts chopped


  • Mixed Bean Salad: 145g cups jar artichoke heart, ½ tbsp. sun-dried tomatoes, ½ tsp. red wine vinegar, 200g cannellini beans, 150g tomatoes, 2 spring onions, 100g feta cheese, and a handful of Kalamata olives


  • Spiced Carrot and Lentil Soup: 1 tsp. cumin seeds, 1 tbsp. olive oil, 300g carrots, 70g red lentils, 500ml vegetable stock, 60ml milk, Greek yogurt

Protein – 36g

Carbs – 88g

Fat – 26g

Total Calories per Day: 730 Kcal



  • Tomato and Watermelon Salad: 1 Tbsp. olive oil, 1 Tbsp. red wine vinegar, ¼ tsp. chilli flakes, 1 Tbsp. chopped mint, 120g tomatoes, ½ watermelon, 50g feta cheese


  • Panzanella Salad: 400g tomatoes, 1 garlic clove, 1 tbsp. capers, 1 ripe avocado, 1 small red onion, 2 slices of brown bread, 2 tbsp. olive oil, 1 tbsp. red wine vinegar, a handful of basil leaves


  • Med Chicken, Quinoa and Greek Salad: 100g quinoa, ½ red chilli, 2 chicken breasts, 1 garlic clove, 150g tomatoes, 1 tbsp. olive oil, ½ red onion, 50g feta cheese, a small bunch of mint leaves, lemon zest

Protein – 47g

Carbs – 107g

Fat – 63g

Total Calories per Day: 1,247 Kcal



  • Blueberry Oats Bowl: 60g porridge oats, 160g Greek yogurt, 175g blueberries, 1 tsp. honey


  • Quinoa and Stir-Fried Veg: 100g quinoa, 3 tbsp. olive oil, 1 garlic clove,2 carrots, 150g leek, 1 broccoli head, 50g tomatoes, 100ml vegetable stock, 1 tsp. tomato puree, ½ lemon juice


  • Grilled Vegetables with Bean Mash: 1 pepper, 1 aubergine, 2 courgettes, 2 tbsp. olive oil, 400g haricot beans, 1 garlic clove, 100ml vegetable stock, 1 tbsp. chopped coriander

Protein – 43g

Carbs – 127g

Fat – 45g

Total Calories per Day: 1,085 Kcal



  • Banana Yogurt Pots: 225g Greek yogurt, 2 sliced bananas, 15g walnuts chopped


  • Moroccan Chickpea Soup: 1 tbsp. olive oil, ½ medium onion,1 celery stick, 1 tsp. ground cumin, 300ml vegetable stock, 200g chopped tomatoes, 200g chickpeas, 50g frozen broad beans, ½ lemon zest, coriander


  • Spicy Mediterranean Beet Salad: 8 raw baby beetroots, ½ tbsp. sumac, ½ tbsp. cumin, 400g chickpeas, 2 tbsp. olive oil, ½ tsp. lemon zest, ½ tsp. lemon juice, 200g Greek yogurt, 1 tbsp. harissa paste, 1 tsp. chilli flakes, mint leaves

Protein – 52g

Carbs – 153g

Fat – 38g

Total Calories per Day: 1,282 Kcal


The 7-day volumetric diet meal plan for weight loss is a balanced and healthy eating plan that can help you shed unwanted pounds. The key to success with this plan is to make sure you're getting enough volume of food each day and the right mix of nutrients. This meal plan provides plenty of both and can be easily customized to your own preferences and calorie needs. With a little bit of prep work, the 7-day volumetric diet meal plan can help you reach your weight loss goals in a sustainable and delicious way!

Reading List

Article Sources

  • Ello-Martin, Julia A., et al. “Dietary Energy Density in the Treatment of Obesity: A Year-Long Trial Comparing 2 Weight-Loss Diets.” The American Journal of Clinical Nutrition, vol. 85, no. 6, June 2007, pp. 1465–77. PubMed Central,
  • Stelmach-Mardas, Marta, et al. “Link between Food Energy Density and Body Weight Changes in Obese Adults.” Nutrients, vol. 8, no. 4, Apr. 2016, p. 229. PubMed Central,
  • Bes-Rastrollo, Maira, et al. “Prospective Study of Dietary Energy Density and Weight Gain in Women.” The American Journal of Clinical Nutrition, vol. 88, no. 3, Sept. 2008, pp. 769–77. PubMed,
  • Buckland, Nicola J., et al. “A Low Energy–Dense Diet in the Context of a Weight-Management Program Affects Appetite Control in Overweight and Obese Women.” The Journal of Nutrition, vol. 148, no. 5, May 2018, pp. 798–806. PubMed Central,
  • Donnelly, Joseph E., et al. “Aerobic Exercise Alone Results in Clinically Significant Weight Loss for Men and Women: Midwest Exercise Trial-2.” Obesity (Silver Spring, Md.), vol. 21, no. 3, Mar. 2013, pp. E219–28. PubMed Central,
  • Fiolet, Thibault, et al. “Consumption of Ultra-Processed Foods and Cancer Risk: Results from NutriNet-Santé Prospective Cohort.” BMJ (Clinical Research Ed.), vol. 360, Feb. 2018, p. k322. PubMed,
  • Srour, Bernard, et al. “Ultra-Processed Food Intake and Risk of Cardiovascular Disease: Prospective Cohort Study (NutriNet-Santé).” The BMJ, vol. 365, May 2019, p. l1451. PubMed Central,
  • Schnabel, Laure, et al. “Association Between Ultraprocessed Food Consumption and Risk of Mortality Among Middle-Aged Adults in France.” JAMA Internal Medicine, vol. 179, no. 4, Apr. 2019, pp. 490–98. PubMed,

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Luna Morin

Luna is a freelance writer, passionate about bringing a positive change in people’s lives by producing well-researched content related to health and fitness. She makes sure that her content is relatable to her audience by exploring the latest trends in fitness.

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