Have you ever ended the day thinking you’ve been good with food choices, only to find yourself raiding the cupboards at 8pm?
Many of the women I work with, especially those going through perimenopause or over the age of 40, say evenings are when cravings hit the hardest.
That’s where volume eating can make a real difference.
It’s a way of eating more food while still staying within your calorie goals, so you feel full and satisfied rather than restricted.
In this post, I’m going to share:
- What volume eating is
- Why it works, especially for women in perimenopause
- My favorite low-calorie, high volume snack swaps
If you’re trying to lose weight without cutting out the foods you love, volume eating can be a total game changer.
It’s a practical way to reduce cravings, avoid overeating, and make weight loss feel more manageable.
If you want more personalised support with your weight loss goals (without restriction or extremes), drop me a message I’d love to help.
Contact me here.
What Is Volume Eating And Why Does It Work?
If you feel like you’re doing everything right but still constantly hungry, volume eating could be what’s missing.
This approach focuses on eating foods that are lower in calories but higher in volume.
Think vegetables, fruits, lean protein, broth-based meals and high fibre foods that take up more space in your stomach.
You end up feeling fuller without going over your calorie target.
It’s especially helpful for women in perimenopause, when changes in hormones can affect hunger levels, cravings, and fat storage.
Check out this quick video I made on volume eating and how it can transform your approach to satisfying cravings.
Why It Works
Our bodies respond to the volume of food we eat, not just the calories.
The stomach has stretch receptors that send signals to the brain when it’s physically full.
So, if you eat larger portions of foods that are naturally low in calories like vegetables, fruits, or broth based meals you’ll feel fuller sooner, even if you’ve eaten fewer calories overall.
Compare this:
200 calories of crisps = small handful, gone in 30 seconds
200 calories of strawberries = a whole bowl that takes longer to eat and is packed with fibre and water.
How Volume Eating Helps with Cravings
One of the biggest challenges women over 40 face when trying to lose weight is managing cravings, particularly in the evenings.
When you eat enough volume and balance your meals with fibre, protein and water-rich foods, your blood sugar stays more stable.
That means fewer energy crashes and less need for a quick fix like chocolate or crisps.
This approach can help you feel in control rather than falling into the all or nothing trap.
Volume Eating Snack Ideas
Sugar Free Jelly
Almost no calories but gives you that “eating something” sensation.
Great as a base for a volume dessert.
Mix with berries and Greek yogurt.
Frozen Fruit or Blended Banana
Frozen grapes or banana “ice cream” give you a sweet fix without much calorie load.
Blend banana with cocoa powder or berries.
Frozen mango or cherries are also great to snack on slowly.
Watermelon and Honeydew Melon
These are excellent examples of volume eating foods because they’re:
Very low in calories per gram.
High in water content (around 90%).
Naturally sweet, which helps with cravings.
Visually satisfying, you get a big portion for very few calories.
Air-Popped Popcorn
A massive bowl for around 100–150 calories.
Full of fibre, low in fat if you skip the butter.
Great for a crunchy, satisfying snack.
Still Want Chocolate or Crisps?
You don’t have to cut out your favourite foods. Try this simple trick:
Before reaching for chocolate or crisps, have a high volume snack first.
Craving chocolate?
Have a bowl of fruit with Greek yogurt first. It takes the edge off your hunger and makes you less likely to overeat.
Then, enjoy your chocolate mindfully. You’ll probably feel satisfied with a smaller amount.
Want crisps?
Add some protein to the snack. A boiled egg, a few cubes of cheese or some cottage cheese can help you feel fuller for longer.
Protein supports blood sugar control and helps you feel more satisfied, so you’re less likely to go back for more.
It’s not just what you eat, it’s how you eat it.
Pairing treats with fibre, water or protein rich foods makes you feel more in control and reduces guilt.
Have you tried this before? What combos work for you?
Protein Packed Meal Ideas to Complement Your Volume Eating Plan
If you want some delicious, simple meal ideas packed with protein to complement your volume eating snacks, check out my blog on 5 Quick And High Protein Recipes for Women Over 40 Who Want to Lose Weight
These meals are perfect for supporting weight loss and managing cravings during perimenopause.
Summary
Volume eating is a practical way to lose weight without feeling restricted.
It helps you stay full, manage cravings and still enjoy your favourite foods.
You don’t need to eat less, just eat smarter.
Have you tried any of these snacks? I’d love to hear which ones work best for you.
And if evening cravings or emotional eating are something you struggle with regularly, this is exactly the kind of support I offer inside my coaching programmes.
If you’d like personalised help with your weight loss goals, without extreme diets or restrictions, send me a message here.
I’d love to help.
