Fibre n volume rich foods

Here’s a list of 20 volume-dense, low-calorie foods (under 150 kcal per serving) that are perfect for your fat loss journey — they help keep you full without adding excess calories. I’ve also included their macros (approximate values for protein, carbs, and fats per serving):

🥗 1. Zucchini (1 medium, ~200g)

• Calories: 33 kcal

• Protein: 2g | Carbs: 6g | Fat: 0.5g✅ Grate or spiralize into noodles for low-cal meals.

🥬 2. Cabbage (1 cup cooked, ~150g)

• Calories: 35 kcal

• Protein: 2g | Carbs: 8g | Fat: 0g✅ Great for stir-fries, soups, or wraps.

🍓 3. Strawberries (1 cup, ~150g)

• Calories: 50 kcal

• Protein: 1g | Carbs: 12g | Fat: 0.5g✅ High volume, low sugar fruit.

🥒 4. Cucumber (1 large, ~300g)

• Calories: 45 kcal

• Protein: 2g | Carbs: 11g | Fat: 0g✅ Slice with lemon and black salt for a refreshing snack.

🥦 5. Broccoli (1 cup cooked, ~150g)

• Calories: 50 kcal

• Protein: 5g | Carbs: 10g | Fat: 0.5g✅ High protein for a veggie — perfect for bulk meals.

🥕 6. Carrots (1 large, ~100g)

• Calories: 40 kcal

• Protein: 1g | Carbs: 9g | Fat: 0g✅ Crunchy, sweet, and great raw or cooked.

🍉 7. Watermelon (1 cup, ~150g)

• Calories: 46 kcal

• Protein: 1g | Carbs: 11g | Fat: 0.2g✅ Hydrating and filling.

🍄 8. Mushrooms (1 cup cooked, ~150g)

• Calories: 35 kcal

• Protein: 4g | Carbs: 6g | Fat: 0g✅ Umami flavor with protein and fiber.

🍅 9. Tomatoes (1 large, ~180g)

• Calories: 33 kcal

• Protein: 2g | Carbs: 7g | Fat: 0.3g✅ Use in curries, salads, or roasted.

🥣 10. Clear Vegetable Soup (1 bowl, ~250ml)

• Calories: ~70 kcal

• Protein: 2g | Carbs: 12g | Fat: 1g✅ Add cabbage, zucchini, mushrooms for volume.

🍎 11. Apple (1 medium, ~150g)

• Calories: 95 kcal

• Protein: 0.5g | Carbs: 25g | Fat: 0.3g✅ Great for fiber and chewing satisfaction.

🥒 12. Bottle Gourd / Lauki (1 cup cooked, ~150g)

• Calories: 40 kcal

• Protein: 1g | Carbs: 9g | Fat: 0.2g✅ Light and great for digestion.

🍑 13. Peach (1 medium, ~150g)

• Calories:You have to mix all the ingredients and store them atleast 3 hours in the fridge

Overnight storage works best

Just have to eat once a day

It also makes a great breakfast