If you’ve read my last post, you may have figured out your macronutrient split by now. Some of you may have ended up with relative low carbs and are probably thinking… shit, what can I eat now that won’t take up my entire carb allowance for the day?
Enter high volume food.
High volume food is basically food that is low calorie, can be eaten in relatively huge quantities before it takes up your macros, and therefore fills you up.
Let’s take a look at 4 common of carb options.
Potato vs. Rice vs. Banana vs. Oats
100g of cooked, white, long-grain rice has 26g carb, 2g protein, 112 kcals.
100g of cooked, white, potato, has 20g carb, 2g protein, 88 kcals.
100g of banana, has 23g carb, 1g protein, 96 kcals.
100g of cooked oats in water, has 11g carb, 3g protein, 1g fat, 65 kcals.
However, if you actually weighed out 100g of boiled potatoes, 100g of cooked rice, and 100g of banana, you’ll notice that there is a lot more rice and oats than there are potatoes and banana.
Another beauty of rice is that you can make a volume dense, veggie based sauce to go with it, turning it into a more filling meal. Go to posts under the COOK category.
Oats, similar to rice, can be made even more volume dense by adding grated zucchini/courgette into the pan while you’re cooking it (some call this “zoats”), and by adding liquid egg whites and/or protein powder (a.k.a. “proats” because it becomes protein oats). Go to posts under the COOK category for some oaty inspiration.
Here is a list of my go-to carbohydrates as part of my daily diet
If you follow me on Instagram (@jaynerslo), you’ll see that I like to ‘bulk up’ my meals with lots of low carb veggies by making a sauce out of it. My favourites for this include courgette, tomatoes, aubergine, mushrooms, spinach and kale. Recipes coming soon in the Cook category.
