A dietitian recommends five high-volume, low-calorie meals and snacks to help you feel full and lose fat.

– High-volume foods can help keep you full while in a calorie deficit for fat loss.

– High-volume foods are usually whole foods that are high in fiber too.

A dietitian suggested adding cottage cheese to an omelet, for example 

"Berries, such as strawberries, raspberries, blackberries and blueberries (fresh or frozen), are also great for adding fiber and antioxidants to your meal, while keeping the calories down if you're trying to lose weight," L

1. Fat-free Greek yogurt with berrie

"Cottage cheese is another low-fat, high-protein food to add to a meal to provide volume and bulk,"  

2. Cottage cheese vegetable omelet

"Spinach is a fantastic addition to the diet as it's a good source of vitamin A, folate, and plant-based iron," 

3.Spinach salads, sauces, and smoothie

Stir-fries become high-volume meals when you use lots of vegetables, such as peppers, bok choy, and beansprouts, whether pre-prepared or chopped yourself. 

4. Stir-fry

"Popcorn is a surprisingly good source of fiber too, so why not experiment with using herbs and spices to make your own savory or sweet snack," Ludlam-Raine said. "For example, sweet cinnamon spiced popcorn or spicy paprika and chili." 

5. Popcorn

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