Healthy Recipes with Large Portion Sizes (2024)

FAQs

Can you eat big portions and still lose weight? ›

If you have a goal of weight loss, volume eating can be a helpful way to manage calories without actually having to count calories. In volume eating, having a large amount of food on your plate doesn't necessarily mean more calories—this is good news if you are trying to maintain a calorie deficit.

Examples of high-volume foods, which are typically rich in fiber and water, include watermelon, lettuce, zucchini, citrus, spinach, egg whites, cucumber, celery, oatmeal and high-fiber fruits, like apples and berries.

Your stomach is constantly expanding and shrinking to accommodate your food. You can't consistently change its physical size by eating differently or in really small amounts. For example, not eating won't cause your stomach to shrink over time. And eating small amounts of food won't “shrink your stomach” either.

For a 3,000-calorie diet, you may want to think about each meal consisting of 700 to 800 calories and snacks providing about 200 to 300 calories. Including adequate balances of protein, fat, and carbohydrates at each meal and for each snack will keep you fuller for longer.

Eating 600 calories per day can lead to serious health issues and muscle loss. Additionally, it is not sustainable in the long-term, and weight loss will likely not be maintained once a person returns to a normal calorie intake. It is not recommended to eat less than 1200 calories per day for women and 1500 for men.

An athlete aiming to consume 5,000 calories per day could have 6 ounces of grilled or roasted chicken breast, 2 cups of whole-wheat pasta topped with 1 cup of tomato sauce, 1 cup of steamed green beans and 1 cup of low-fat milk followed by a dessert of reduced-fat ice cream and chocolate syrup at dinner for a meal ...

The Rule of 3's is made up specifically of these guidelines: Eat at least three meals and up to three snacks a day (you might think of this as a breakfast, lunch, and dinner meal plan) Eat at least three food groups per meal (and two per snack) Allow no more than three hours between eating.

What foods should you eat to feel full and lose weight? ›

Using more fruits and vegetables, along with whole grains, lean meats, nuts, and beans, is a safe and healthy way to lose or maintain weight.

Science says that people who eat more likely move more, and therefore burn more calories. "Research suggests that when subjects were provided too few calories, their NEAT scores dropped," says Kristin Koskinen, a registered dietitian.

Carbohydrates: 1 palm-sized portion, such as rice or beans. Protein: 1 hand-sized portion, such as fish or chicken. Fruit: 1 palm-sized portion. Vegetables: 2 palm-sized portions.

As a result, many experts advise against eating fewer, larger meals a day. Over the years, some studies have supported these findings, suggesting that people who report eating small, frequent meals have better cholesterol levels than those who consume fewer than three meals per day.

Overeating causes the stomach to expand beyond its normal size to adjust to the large amount of food. The expanded stomach pushes against other organs, making you uncomfortable. This discomfort can take the form of feeling tired, sluggish or drowsy. Your clothes also may feel tight, too.