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Unlocking the Power of Volumetric Eating for weight loss: A Comparison of Two Delicious 400-Calorie Meals

11th May 2023

As a sports nutritionist with over 12 years of experience, I've helped thousands of people reach their body transformation goals: weight or fat loss, muscle growth, improving their overall health, and more. One of the fundamental principles I advocate for is volumetric eating, which involves incorporating foods low in calories but high in volume, such as leafy greens, colourful vegetables, fruits, and lean proteins. In this article, I will share two delicious and nutritious recipes to incorporate into your diet: a 400-calorie turkey sandwich with avocado and a 400-calorie grilled chicken and avocado salad, and discuss why the salad may be a better option for some people.

Here are the recipes for the 400-calorie turkey sandwich with avocado and the 400-calorie grilled chicken and avocado salad:

400 Calorie Turkey Sandwich with Avocado


Two slices of whole-grain bread

4 oz sliced turkey breast

1/4 avocado, sliced

1/4 cup baby spinach

Two slices of tomato

One slice of red onion

1 tsp mustard 

1 tsp honey ( Optional)



Toast the bread to your liking.

Spread the mustard and honey on one slice of bread.

Layer the turkey, avocado, spinach, tomato, and onion on top of the mustard and honey.

Top with the other slice of bread.

Serve and enjoy!


400 Calorie Grilled Chicken and Avocado Salad


4 oz grilled chicken breast, sliced

2 cups mixed greens (spinach, lettuce, kale, etc.)

1/4 avocado, sliced

1/2 cucumber, sliced

1/2 bell pepper, sliced

1/2 cup cherry tomatoes, halved

1/4 red onion, sliced

2 tbsp balsamic vinaigrette



Grill the chicken breast and slice it.

Combine the mixed greens, avocado, cucumber, bell pepper, cherry tomatoes, and red onion in a large bowl.

Add the sliced grilled chicken on top of the salad.

Drizzle the balsamic vinaigrette on the salad and toss until everything is coated.

Serve and enjoy!

The turkey sandwich and the grilled chicken salad contain a good amount of protein and healthy fats, but some key differences may make the salad a better option for some people. Let's take a closer look.

First, let's compare the macronutrient and fibre content of both meals.

The 400-calorie turkey sandwitch with avocado contains:

Approximately 26 grams of protein.

16 grams of fat.

28 grams of carbohydrates.

7 grams of fibre.


The 400-calorie grilled chicken and avocado salad contains:

Approximately 28 grams of protein.

22 grams of fat.

15 grams of carbohydrates.

11 grams of fibre.

As you can see, the salad has slightly more protein, healthy fats, and fibre, while the sandwich has more carbohydrates.


Next, let's consider the volume of food that each meal provides. The turkey sandwich is made with two slices of whole grain bread and 4 oz of sliced turkey breast, which can be filling but may not give as much volume as the salad. On the other hand, the grilled chicken and avocado salad is made with 2 cups of mixed greens, which can add a lot of bulk to the meal without adding many calories. The salad also contains additional veggies like cucumber, bell pepper, tomato, and red onion, which can help provide a variety of nutrients and flavours.


Another essential consideration is satiety. While both meals contain a good amount of protein and fibre, the salad may be more satiating due to its higher fibre content and larger volume of food. Eating a more significant book of low-calorie, high-fibre foods like vegetables can help fill you up and keep you satisfied for longer, which may help prevent overeating and snacking between meals. Additionally, chewing time may also affect satiety. A study published in the Journal of the Academy of Nutrition and Dietetics found that increasing chews per bite resulted in greater fullness and decreased food intake, which may also support the idea of volumetric eating.


Incorporating various foods into your diet is also essential for overall health. A review article published in the journal Nutrients found that a diet rich in fruits and vegetables, whole grains, and lean proteins was associated with a lower risk of chronic diseases like cardiovascular disease, diabetes, and cancer. The authors also noted that consuming various foods can help ensure you get a wide range of nutrients and phytochemicals that may have protective effects.


In conclusion, the 400-calorie turkey sandwich with avocado and the 400-calorie grilled chicken and avocado salad are nutritious and filling options. However, the salad may be a better choice for those looking for a meal with a larger volume of food, more fibre, and potentially greater satiety. Incorporating volumetric eating principles into your diet can be a great way to help manage your weight, improve your overall health, and stay full and satisfied.



Volumetric eating:

Fiber and satiety :

The effect of green leafy and cruciferous vegetable intake on the incidence of cardiovascular disease: A meta-analysis

Colourful vegetables and health benefits:

Chewing time and satiety: