Introducing high volume foods into your diet is a great way to get more for your calories if you are looking to build muscle mass, fitness and burn fat. Having higher volume foods will help you feel fuller for longer whilst enabling you to get more for your calories by providing the body with nutrients that it needs.

High volume foods are nutrient rich, high in fibre and water. Combine high volume foods with protein rich foods to feel at your best.

High Volume Foods:

All Vegetables.

All Fruit.

High quality starchy carbohydrates such as:

Sweet potatoes.

Buckwheat.

Quinoa.

Brown rice.

Lentils.

Oats.

High quality protein such as:

Red Meat.

Chicken.

Fish.

Milk.

Whey Protein Powder.

Greek Yoghurt.

Here is how you should eat for building muscle mass, strength and fitness:

1. Increase fruit and vegetable intake at meal times and increase portion sizes of starchy carbohydrates.
2. Consume 2g of protein per kg of bodyweight per day.
3. Increase total calorie intake per day.
4. Drink a minimum of 2 litres of fluid per day.
5. Sleep for 7 hours per night.

Meal Plan Example:

Breakfast – 2 portions of fruit with oats and a protein shake.

Lunch – Protein (Red meat/chicken/fish) with mixed vegetables and starchy carbohydrates such as rice. 

Mid afternoon – Fruit mixed with yogurt. Muesli with whole milk and a protein bar.

Dinner – Lean beef mince, chicken or fish with vegetables and starchy carbohydrates such as quinoa, brown rice or sweet potatoes.

Here is how you should eat for fat burn, strength and fitness:

1. Increase fruit and vegetable intake at meal times and decrease portion sizes of starchy carbohydrates.
2. Consume 2g of protein per kg of bodyweight per day.
3. Decrease total calorie intake per day.
4. Drink a minimum of 2 litres of fluid per day. 
5. Sleep for 7 hours per night.

Meal Plan Example:

Breakfast – 2 portions of fruit and a protein shake.

Lunch – Protein (Red meat/chicken/fish) based salad (mixed vegetables).

Mid afternoon – Fruit and a protein bar.

Dinner – Lean beef mince, chicken or fish with vegetables and starchy carbohydrates such as quinoa, brown rice or sweet potatoes.