It can take time to get used to the limited carbs that you have to work with on if you are on a cut. The secret to staying fuller longer is by eating volume-filling foods. Volume foods are foods that physically have a lot of volume (or size) to them, but they are typically low in calories. Below are two voluminous dishes that that will keep you satiated and not wreck your macros.





Savory!

Oatmeal Risotto



Macros for the whole recipe: Protein 77g/Fat 31g/Carbs 68g/Calories 848

Ingredients

1 ¼ cup dry old fashioned or steel cut oatmeal

4-5 cups chicken or vegetable broth

1 ½ teaspoons unsalted butter

½ teaspoons salt

½ of a medium onion, chopped

2-3 cloves garlic, minced

½ cup peppers (green, red, or yellow), chopped

fresh black ground pepper to taste

2 teaspoons Italian Seasoning

¼ cup Parmigiano Reggiano

Fresh thyme, 1 sprig

8 oz leftover chicken (I used chicken breast)

1 large egg, poached

1. In medium saucepan with lid, heat stock over medium heat until simmering, then reduce heat to low and keep covered.

2. Meanwhile, melt butter in a large high-sided skillet over medium-high heat. Add onions and salt; cook 2 minutes, stirring frequently. Add peppers, garlic, thyme and Italian seasonings; cook until vegetables are soft, stirring frequently.

3. Reduce heat to medium. Add oatmeal; cook 1 minute, stirring constantly. Add 2 ladles of hot broth, cook until oats have absorbed almost all of the liquid. You’ll just continue adding broth at this point, 1 ladle at a time, and stirring. Unlike risotto made of rice, you won’t have to stand by the pot and stir constantly, but you should stir frequently. The oats should take about 20-25 minutes to cook (it’s done with the oatmeal is soft).

4. Stir in ¼ cup cheese and cooked chicken. Serve in a bowl, top with the optional poached egg









Sweet!

Protein Fluff Soufflé

Macros for whole recipe: Protein 56g/Fat 6g/Carbs 30g/Calories 398



Ingredients



For the Souffle

1 scoop (30g) vanilla whey or casein protein powder

6 large eggs at room temperature, egg whites only (do not use liquid egg whites because it won’t soufflé)

¼ cup Splenda (you can also use sugar but the carbs will be bumped up)

2 teaspoons vanilla extract

Directions:

1. Preheat oven to 350 degrees F (176 C). Spray a round cake pan with some nonstick cooking spray.

2. Separate egg whites (make sure yolks do not get into the egg whites or the soufflé won’t rise). Put egg whites and the rest of the ingredients in the bowl of your stand mixer (or a large bowl if you are using an electric hand mixer).

3. With the whisk attachment, mix on highest speed until you get stiff high peaks.

5. Place batter in cake pan and evenly smooth the top. Bake for 20 minutes or until the top is golden brown. When you take it out, let cool for a few minutes. Once it’s cooled, prepare fluff.

For the fluff

¼ cup COLD non fat milk

½ cup frozen sliced strawberries

½ cup fresh sliced strawberries

Your choice of sweetener (I used 1 tablespoon Splenda)

1 tablespoon chocolate chips

Watch how I make protein fluff here! https://www.youtube.com/watch?v=ktUFlpDkrjU

1. In a stand mixer (or a big bowl with an electric hand mixer), mix protein powder, cold milk and your choice of sweetener on HIGH until mixture gets thick

2. Add frozen fruit and continue mixing on high until fluff gets thicker (about 5-8 minutes).

3. Spread the protein fluff evenly on the top of your soufflé. Top with fresh sliced strawberries and 1 tablespoon chocolate chips.