If you’ve ever tried to lose weight by eating small meals or constantly cutting calories, you know how draining it can be. Hunger makes things harder, your mood drops, cravings increase, and sticking to a plan becomes a daily battle. That’s why bulk foods are a game-changer.
These foods allow you to eat more and still lose weight because they’re low in calories but high in water, fiber, or both. They fill your stomach, keep you fuller for longer, and help you naturally reduce your calorie intake without feeling deprived.
What foods can you eat more of while losing weight?
Here are the best bulky foods to add to your meals if you want to feel full, energized, and still make progress on your weight loss journey:
1. Leafy greens
Spinach, kale, romaine lettuce, arugula, Swiss chard
These greens are some of the lowest-calorie foods on the planet, but they take up a lot of space on your plate. They’re packed with vitamins, fiber, antioxidants, and water.
Try adding them to:
- Large salads
- Smoothies
- Bowls and wraps
- Omelettes
They fill up any meal without adding calories.
2. Cruciferous vegetables
Broccoli, cauliflower, cabbage, Brussels sprouts
These veggies are bulky, high in fiber, and surprisingly filling. Because they’re so nutritious, they take longer to chew and digest, keeping you fuller for longer.
Bake, steam, or use them as a base for low-calorie meals.
3. Watery vegetables
Cucumbers, zucchini, celery, bell peppers, tomatoes
These vegetables are more than 90% water, so you can eat large portions with almost no calories. They are great for snacking or adding nutrition to meals.
Try:
- Cucumber slices with hummus
- Zucchini noodles
- Crunchy celery as a low-calorie snack
4. Watery fruits
Berries, watermelon, oranges, strawberries
Fruit sometimes gets a bad rap, but it is one of the best bulk food groups for weight loss. It satisfies sweet cravings and provides fiber and water.
Berries, in particular, are low in calories and extremely filling.
5. Popcorn
Popcorn is one of the most filling snacks you can eat because of its spongy texture. Three cups of air-popped popcorn only contain about 90 calories, but it feels like a lot.
Stay away from the buttery movie version. Air-popping is key.
6. Oats
Oats absorb liquid and expand, making a small portion a big bowl.
Because they contain soluble fiber, oats help keep you full and control blood sugar, both of which are essential for weight loss.
7. Soups and broth-based meals
A bowl of soup made from vegetable or chicken broth adds volume without adding many calories.
Research has even shown that starting a meal with soup can help reduce total calorie intake by 20–30%.
8. Beans and lentils
These foods are rich in fiber. Just half a cup can help you stay full for a long time thanks to its combination of protein + fiber + volume.
They’re perfect in salads, soups, bowls, or as a side dish.
9. Potatoes (especially boiled potatoes)
Potatoes often get a “bad” label, but boiled potatoes are actually one of the most filling foods you can eat.
They’re bulky, watery, and naturally filling, especially when eaten plain and without butter or heavy toppings.
10. Greek yogurt
Greek yogurt is thick, creamy, low in calories, and high in protein, providing bulk and keeping hunger at bay.
Add fruit or chia seeds for even more bulk.
How to Use Bulk Foods for Weight Loss
To get the most out of them:
- Fill half your plate with bulky vegetables at lunch and dinner.
- Add fruit to your breakfast or use it to replace sugary snacks.
- Use broth, greens, and vegetables to “stretch” your meal without adding calories.
- Pair bulky foods with protein for the best satiety effect.
This approach helps you feel like you’re eating more, not less, while still losing weight naturally.
In short, bulky foods make weight loss easier because they allow you to enjoy generous portions without adding calories. When you fill your plate with foods that are naturally filling, you can eat more, stay full longer, and still stay on track. Small changes like these add up to real progress over the long term.
