High-volume, high-protein foods backed by nutrition research

Low-calorie, high-volume foods increase satiety and reduce total calorie intake (Rolls et al.).

Protein Sources (Lean)

• Turkey breast

• Chicken breast

• Tuna packets

• Greek yogurt

• Cottage cheese

• Egg whites

• Whey isolate

High-Volume Carbs

• Potatoes

• Oats

• Berries

• Brown rice

• Vegetables

• Whole fruit

Healthy Fats (Portioned)

• Avocado

• Olive oil

• Nuts

• Seeds

• Salmon