If you’re searching for high volume low calorie foods, this is your one-stop guide. You’ll learn exactly how volume eating works, how to build satisfying plates with a low energy density, and you’ll get over 100 foods with serving sizes and macros so you can mix, match, and eat big portions while keeping calories in check. We’ll also add practical meal templates, a 7-day starter plan, grocery lists, and cooking tricks that make your meals feel huge without bumping calories.
Quick take: Prioritize foods with high water and/or fiber and minimal added fat. Think non-starchy veggies, watery fruits, broth-based soups, lean protein, light dairy, and special swaps like shirataki noodles. Combine them with bold seasonings so your big plates taste great.
How “volume eating” works (in plain English)
- Energy density means how many calories are packed into a given weight of food. Lower is better for volume.
- Water + fiber = fullness. These add bulk without many calories.
- Fat is calorie-dense. A tablespoon of oil adds ~120 kcal. Use measured amounts.
- Protein satisfies. Keep a lean protein on every plate for fewer cravings.
- Visual volume matters. Bowls, salads, soups, stews, and stir-fries look and feel substantial, which helps you feel content with fewer calories.
How to use this list
- Start meals with a brothy soup or crisp salad.
- Fill half your plate with non-starchy veggies.
- Add a palm-size serving of lean protein.
- Round out with smart carbs (potatoes, whole grains, or swaps like shirataki/cauli-rice).
- Flavor with low-cal sauces and acids (mustard, hot sauce, vinegar, citrus).
Visual: Calories per 100 g (popular high-volume picks)
Use the chart to eyeball what to pile on. Below, you’ll find fuller tables with serving sizes and macros for 100+ foods across categories.
Non-starchy vegetables (the kings of volume)
Use these to “bulk” bowls, stir-fries, omelets, tacos, wraps, soups, and pastas.
| Food (raw unless noted) | Typical Serving | kcal | Protein (g) | Carbs (g) | Fat (g) | Fiber (g) |
|---|---|---|---|---|---|---|
| Cucumber | 100 g | 15 | 0.7 | 3.6 | 0.1 | 0.5 |
| Zucchini | 100 g | 17 | 1.2 | 3.1 | 0.3 | 1.0 |
| Yellow squash | 100 g | 16 | 1.2 | 3.4 | 0.2 | 1.1 |
| Lettuce (Romaine) | 100 g | 17 | 1.2 | 3.3 | 0.3 | 2.1 |
| Iceberg lettuce | 100 g | 14 | 0.9 | 3.0 | 0.1 | 1.2 |
| Spinach | 100 g | 23 | 2.9 | 3.6 | 0.4 | 2.2 |
| Arugula | 100 g | 25 | 2.6 | 3.7 | 0.7 | 1.6 |
| Kale | 100 g | 49 | 4.3 | 8.8 | 0.9 | 3.6 |
| Swiss chard | 100 g | 19 | 1.8 | 3.7 | 0.2 | 1.6 |
| Cabbage (green) | 100 g | 25 | 1.3 | 5.8 | 0.1 | 2.5 |
| Napa cabbage | 100 g | 16 | 1.2 | 3.2 | 0.2 | 1.2 |
| Bok choy | 100 g | 13 | 1.5 | 2.2 | 0.2 | 1.0 |
| Cauliflower | 100 g | 25 | 1.9 | 5.0 | 0.3 | 2.0 |
| Broccoli | 100 g | 34 | 2.8 | 6.6 | 0.4 | 2.6 |
| Broccolini | 100 g | 35 | 3.0 | 6.5 | 0.4 | 2.6 |
| Brussels sprouts | 100 g | 43 | 3.4 | 9.0 | 0.3 | 3.8 |
| Asparagus | 100 g | 20 | 2.2 | 3.9 | 0.1 | 2.1 |
| Green beans | 100 g | 31 | 1.8 | 7.1 | 0.1 | 3.4 |
| Bell pepper (red) | 100 g | 31 | 1.0 | 6.0 | 0.3 | 2.1 |
| Bell pepper (yellow) | 100 g | 32 | 1.0 | 6.5 | 0.2 | 1.7 |
| Bell pepper (green) | 100 g | 20 | 0.9 | 4.6 | 0.2 | 1.7 |
| Tomato | 100 g | 18 | 0.9 | 3.9 | 0.2 | 1.2 |
| Cherry tomatoes | 100 g | 18 | 0.9 | 3.9 | 0.2 | 1.2 |
| Mushrooms (white) | 100 g | 22 | 3.1 | 3.3 | 0.3 | 1.0 |
| Mushrooms (portobello) | 100 g | 29 | 2.1 | 4.3 | 0.3 | 1.3 |
| Onions (red/yellow) | 100 g | 40 | 1.1 | 9.3 | 0.1 | 1.7 |
| Leeks | 100 g | 61 | 1.5 | 14.0 | 0.3 | 1.6 |
| Carrots | 100 g | 41 | 0.9 | 9.6 | 0.2 | 2.8 |
| Celery | 100 g | 16 | 0.7 | 3.0 | 0.2 | 1.6 |
| Radish | 100 g | 16 | 0.7 | 3.4 | 0.1 | 1.6 |
| Beets (boiled) | 100 g | 44 | 1.7 | 10.0 | 0.2 | 2.0 |
| Turnip | 100 g | 28 | 0.9 | 6.4 | 0.1 | 1.8 |
| Kohlrabi | 100 g | 27 | 1.7 | 6.2 | 0.1 | 3.6 |
| Eggplant | 100 g | 25 | 1.0 | 6.0 | 0.2 | 3.0 |
| Okra | 100 g | 33 | 1.9 | 7.5 | 0.2 | 3.2 |
| Pumpkin (fresh) | 100 g | 26 | 1.0 | 6.5 | 0.1 | 0.5 |
| Spaghetti squash (cooked) | 155 g (1 cup) | 42 | 1.0 | 10.0 | 0.4 | 2.2 |
| Sauerkraut | 100 g | 19 | 0.9 | 4.3 | 0.1 | 2.9 |
| Pickles (dill, drained) | 100 g | 12 | 0.5 | 2.3 | 0.2 | 1.2 |
Watery & fiber-rich fruits
Whole fruit is naturally high-volume. Focus on berries, melons, citrus, and pome fruits.
| Food | Typical Serving | kcal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|---|
| Watermelon | 100 g | 30 | 0.6 | 7.6 | 0.2 | 0.4 |
| Cantaloupe | 100 g | 34 | 0.8 | 8.2 | 0.2 | 0.9 |
| Honeydew | 100 g | 36 | 0.5 | 9.1 | 0.1 | 0.8 |
| Strawberries | 100 g | 32 | 0.7 | 7.7 | 0.3 | 2.0 |
| Blueberries | 100 g | 57 | 0.7 | 14.5 | 0.3 | 2.4 |
| Raspberries | 100 g | 52 | 1.2 | 12.0 | 0.7 | 6.5 |
| Blackberries | 100 g | 43 | 1.4 | 10.2 | 0.5 | 5.3 |
| Orange | 100 g | 47 | 0.9 | 11.8 | 0.1 | 2.4 |
| Grapefruit | 100 g | 42 | 0.8 | 10.7 | 0.1 | 1.6 |
| Tangerine | 100 g | 53 | 0.8 | 13.3 | 0.3 | 1.8 |
| Apple (with skin) | 100 g | 52 | 0.3 | 14.0 | 0.2 | 2.4 |
| Pear | 100 g | 57 | 0.4 | 15.2 | 0.1 | 3.1 |
| Kiwi | 100 g | 61 | 1.1 | 14.7 | 0.5 | 3.0 |
| Plum | 100 g | 46 | 0.7 | 11.4 | 0.3 | 1.4 |
| Peach | 100 g | 39 | 0.9 | 9.5 | 0.3 | 1.5 |
| Nectarine | 100 g | 44 | 1.1 | 10.6 | 0.3 | 1.7 |
| Pineapple | 100 g | 50 | 0.5 | 13.1 | 0.1 | 1.4 |
| Papaya | 100 g | 43 | 0.5 | 11.0 | 0.3 | 1.7 |
| Mango | 100 g | 60 | 0.8 | 15.0 | 0.4 | 1.6 |
| Dragon fruit | 100 g | 57 | 1.2 | 13.0 | 0.1 | 3.0 |
| Pomegranate arils | 100 g | 83 | 1.7 | 19.0 | 1.2 | 4.0 |
| Grapes | 100 g | 69 | 0.6 | 18.1 | 0.2 | 0.9 |
Lean proteins that keep portions big (and cravings low)
Combine a lean protein with a mountain of veg. That combo is both filling and calorie-smart.
| Food (cooked unless noted) | Typical Serving | kcal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|---|
| Chicken breast, skinless | 100 g | ~165 | 31.0 | 0.0 | 3.6 | 0 |
| Turkey breast, skinless | 100 g | ~135 | 29.0 | 0.0 | 1.0 | 0 |
| Egg whites | 100 g (~3 whites) | 52 | 11.0 | 0.7 | 0.2 | 0 |
| Cod | 100 g | 82 | 18.0 | 0.0 | 0.7 | 0 |
| Pollock | 100 g | 92 | 19.0 | 0.0 | 1.0 | 0 |
| Shrimp (boiled) | 100 g | 99 | 24.0 | 0.2 | 0.3 | 0 |
| Tuna (in water, drained) | 100 g | ~116 | 26.0 | 0.0 | 0.8 | 0 |
| Salmon (lean cut) | 100 g | 182 | 25.0 | 0.0 | 8.0 | 0 |
| Non-fat Greek yogurt | 170 g | ~100 | 17.0 | 6.0 | 0.0 | 0 |
| Skyr, non-fat | 170 g | ~100 | 17.0 | 6.0 | 0.0 | 0 |
| Cottage cheese 1% | 113 g | ~80 | 14.0 | 4.0 | 1.0 | 0 |
| Firm tofu | 100 g | 76 | 8.0 | 1.9 | 4.8 | 0.3 |
| Silken tofu | 100 g | 55 | 5.0 | 2.0 | 3.0 | 0.2 |
| Tempeh | 100 g | 192 | 20.0 | 7.6 | 11.0 | 1.4 |
| Seitan | 100 g | ~120 | 25.0 | 4.0 | 1.8 | 0 |
| Kefir, non-fat (plain) | 240 ml | ~90 | 9.0 | 12.0 | 0.0 | 0 |
Soups, broths, and light “preload” starters
A warm bowl before the main course lowers the overall energy density of your meal.
| Food | Typical Serving | kcal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|---|
| Vegetable broth | 240 ml | ~12 | 0.5 | 2.0 | 0.2 | 0 |
| Chicken broth | 240 ml | ~13 | 1.1 | 1.1 | 0.5 | 0 |
| Miso soup | 240 ml | ~40 | 3.0 | 5.0 | 1.3 | 0.5 |
| Tomato soup (light) | 240 ml | ~32 | 1.5 | 7.0 | 0.2 | 1.0 |
| Cabbage soup (lean) | 300 ml | ~60 | 3.0 | 12.0 | 1.0 | 3.0 |
| Clear mushroom soup | 300 ml | ~55 | 3.0 | 9.0 | 1.0 | 1.5 |
| Lentil-veg broth (thin) | 300 ml | ~120 | 9.0 | 18.0 | 1.5 | 5.0 |
| Chicken-veg noodle (light) | 300 ml | ~110 | 9.0 | 15.0 | 2.0 | 2.0 |
| Pho-style broth + herbs | 350 ml | ~60 | 2.0 | 10.0 | 1.0 | 0.5 |
| Minestrone (light) | 300 ml | ~95 | 4.0 | 18.0 | 1.5 | 4.0 |
Smart carbs & volume swaps
Mix these into regular carbs to double the portion for the same calories.
| Food | Typical Serving | kcal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|---|
| Shirataki/konjac noodles | 100 g | 10–15 | 0.0 | 3.0 | 0.0 | 2.0 |
| Konjac “rice” | 100 g | 15–30 | 0.0 | 3–7 | 0.0 | 2–5 |
| Cauliflower “rice” | 150 g | ~38 | 2.8 | 7.5 | 0.5 | 3.0 |
| Spaghetti squash (cooked) | 155 g | 42 | 1.0 | 10.0 | 0.4 | 2.2 |
| Boiled potatoes (skin-on) | 100 g | ~87 | 1.9 | 20.0 | 0.1 | 1.8 |
| Air-popped popcorn | 2 cups (~16 g) | ~62 | 2.0 | 12.5 | 0.8 | 2.4 |
| Rice cakes (plain) | 1 cake (~9 g) | ~35 | 0.7 | 7.4 | 0.3 | 0.3 |
| Oatmeal, cooked in water | 100 g | ~71 | 2.5 | 12.0 | 1.5 | 1.7 |
| Whole-wheat pasta, cooked | 100 g | ~124 | 5.0 | 27.0 | 0.9 | 3.8 |
| Chickpea pasta, cooked | 100 g | ~120 | 7.0 | 19.0 | 2.0 | 5.0 |
| Glass noodles (sweet potato) | 100 g | ~70 | 0.1 | 17.0 | 0.0 | 0.3 |
| Vermicelli rice noodles | 100 g | ~109 | 0.9 | 24.9 | 0.2 | 0.4 |
| Barley, cooked | 100 g | ~123 | 2.3 | 28.2 | 0.4 | 3.8 |
| Bulgur, cooked | 100 g | ~83 | 3.1 | 18.6 | 0.2 | 4.5 |
| Quinoa, cooked | 100 g | ~120 | 4.4 | 21.0 | 1.9 | 2.8 |
Dairy, alt-dairy, and creamy add-ins (light versions)
| Food | Typical Serving | kcal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|---|
| Greek yogurt, non-fat (plain) | 170 g | ~100 | 17.0 | 6.0 | 0.0 | 0 |
| Skyr, non-fat | 170 g | ~100 | 17.0 | 6.0 | 0.0 | 0 |
| Cottage cheese 1% | 113 g | ~80 | 14.0 | 4.0 | 1.0 | 0 |
| Kefir, non-fat (plain) | 240 ml | ~90 | 9.0 | 12.0 | 0.0 | 0 |
| Unsweetened almond milk | 240 ml | ~30 | 1.0 | 1.0 | 2.5 | 0.5 |
| Unsweetened soy milk | 240 ml | ~80 | 7.0 | 4.0 | 4.0 | 2.0 |
| Part-skim mozzarella | 28 g | ~70 | 7.0 | 1.0 | 4.5 | 0 |
| Ricotta (part-skim) | 62 g | ~108 | 7.0 | 5.0 | 7.0 | 0 |
| Whey isolate shake in water | 30 g powder | ~110 | 24.0 | 2.0 | 1.0 | 0 |
Crunchy sides, pickles, and ultra-light snacks
| Food | Typical Serving | kcal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|---|
| Baby carrots | 85 g (10 pieces) | ~35 | 0.6 | 8.2 | 0.1 | 2.8 |
| Mixed veg sticks (celery/cuke/pepper) | 150 g | ~45 | 1.5 | 10.0 | 0.3 | 3.0 |
| Dill pickles (sliced) | 100 g | 12 | 0.5 | 2.3 | 0.2 | 1.2 |
| Kimchi | 100 g | 23 | 2.0 | 4.0 | 0.7 | 2.0 |
| Sauerkraut | 100 g | 19 | 0.9 | 4.3 | 0.1 | 2.9 |
| Seaweed snacks (roasted) | 5 g | 25 | 1.0 | 1.0 | 2.0 | 1.0 |
| Salsa (no sugar) | 50 g (3 tbsp) | 10 | 0.5 | 2.0 | 0.1 | 0.6 |
| Sugar-free gelatin | 120 g cup | 10 | 2.0* | 0.0 | 0.0 | 0 |
| Popcorn, air-popped | 1 cup | ~31 | 1.0 | 6.2 | 0.4 | 1.2 |
Flavor boosts: sauces, acids, and seasonings (near-zero)
| Item | Typical Serving | kcal | Notes |
|---|---|---|---|
| Mustard | 1 tsp | ~3 | Big flavor, minimal calories |
| Hot sauce | 1 tsp | <1 | Heat wakes up bland veg |
| Soy sauce (light) | 1 tbsp | ~10 | High sodium; use sparingly |
| Fish sauce | 1 tsp | ~5 | Adds umami to stir-fries |
| Vinegar (all types) | 1 tbsp | ~3 | Cuts richness; brightens |
| Lemon/lime juice | 1 tbsp | ~4 | Fresh acidity |
| Tomato passata | 100 g | ~30 | Base for “diet” pasta sauces |
| Non-fat Greek yogurt | 2 tbsp | ~12 | Swap for mayo/sour cream |
| Stock concentrate | 1 tsp | ~5 | Add to pan sauces & grains |
| Zero-cal sweeteners | as needed | ~0 | For yogurt/oat bowls |
You now have 100+ options across the tables above. Next, let’s turn these foods into real-life meals that keep you full.
Build-a-bowl templates (copy-paste friendly)
The Big Salad (400–600 kcal)
- Base: 150–250 g mixed greens + 100–150 g watery veg
- Protein: 120–180 g chicken breast or 170 g non-fat Greek yogurt + 60 g chickpeas
- Carbs/Volume: 150 g boiled potatoes or 150 g spaghetti squash
- Flavor: 2 tbsp balsamic + 1 tsp mustard + herbs
- Add-ons: 10 g nuts or seeds, optional (measure!)
Stir-Fry Mountain (450–700 kcal)
- Base: 300–400 g mixed veg (broccoli, cabbage, mushrooms, peppers)
- Protein: 150 g shrimp or tofu
- Carb swap: 200 g shirataki noodles, rinsed well
- Sauce: 1 tbsp soy + garlic + chili + 1 tsp cornstarch slurry
- Finish: 1 tsp sesame oil (measure) + scallions
Soup-and-Sandwich (500–700 kcal)
- Soup: 300–400 ml broth-heavy minestrone or tomato-veg
- Sandwich: Whole-grain wrap stuffed with 200 g veg + 90–120 g turkey + yogurt-mustard spread
Breakfast Power Bowl (350–550 kcal)
- 300 g non-fat Greek yogurt + 150 g berries + 20–30 g high-fiber cereal + cinnamon
- Optional: 10–15 g peanut powder for flavor with fewer calories than peanut butter
Low-Cal Noodle Bowl (400–600 kcal)
- 200 g shirataki + 250 g stir-fried veg + 120 g chicken or 150 g tofu
- Sauce: 1 tbsp tomato passata + chili + garlic + splash soy + lime
7-day high-volume starter plan (~1,700–1,900 kcal/day, ~110–130 g protein)
Day 1
Breakfast: Yogurt bowl with berries and high-fiber cereal
Lunch: Soup preload + giant chicken salad with potatoes
Snack: Popcorn + orange
Dinner: Shrimp stir-fry with shirataki, lots of veg
Day 2
Breakfast: Egg-white scramble with spinach, mushrooms, and salsa; side fruit
Lunch: Turkey wrap + salad
Snack: Kefir smoothie (non-fat kefir + frozen berries)
Dinner: Tofu and broccoli in garlic sauce over cauliflower rice
Day 3
Breakfast: Overnight oats (water + almond milk) topped with kiwi and strawberries
Lunch: Minestrone + chickpea-pasta salad bowl
Snack: Baby carrots + yogurt dip
Dinner: Baked cod with lemon; side of green beans and boiled potatoes
Day 4
Breakfast: Skyr parfait with pineapple and crunchy rice cake on the side
Lunch: Veggie omelet + tomato-cucumber salad
Snack: Sugar-free gelatin + mixed berries
Dinner: Chicken pho-style bowl (herbs, bean sprouts, bok choy)
Day 5
Breakfast: Protein shake + apple
Lunch: Sushi-style bowl (cauli-rice, cucumber, edamame, seaweed, shrimp)
Snack: Popcorn
Dinner: Turkey chili (lean, bean-forward, minimal oil) + side salad
Day 6
Breakfast: Cottage cheese bowl with peaches and cinnamon
Lunch: Soup preload + roasted veggie platter + seitan strips
Snack: Grapefruit
Dinner: Stir-fry glass noodles with mushrooms, cabbage, peppers
Day 7
Breakfast: Oatmeal (water/almond milk) topped with raspberries and peanut powder
Lunch: Greek salad with light mozzarella and chickpeas
Snack: Kimchi + rice cake
Dinner: Salmon, asparagus, roasted cauliflower; lemon-yogurt sauce
Grocery list (budget-friendly, high-volume)
- Veg: lettuce mix, cabbage, carrots, cucumber, tomatoes, peppers, mushrooms, cauliflower, broccoli, zucchini, spinach, bok choy, green beans, asparagus, spaghetti squash, onions, garlic.
- Fruit: berries (fresh/frozen), apples, oranges, melons, kiwi, pineapple.
- Protein: chicken breast, turkey breast, cans of tuna, shrimp, eggs/egg whites, Greek yogurt, skyr, cottage cheese, tofu, tempeh, seitan.
- Smart carbs & swaps: potatoes, chickpea pasta, whole-grain wraps, oats, barley, bulgur, quinoa, shirataki noodles, cauliflower rice.
- Flavor: mustard, hot sauce, soy sauce, vinegar, lemon/lime, tomato passata, herbs and spices, stock cubes or concentrate.
- Snacks: air-popped popcorn kernels, rice cakes, pickles, kimchi, sugar-free gelatin, seaweed snacks.
Meal-prep blueprint (2 hours on the weekend)
- Roast two trays of mixed veg (cauliflower, broccoli, peppers, onions).
- Boil a kilo of potatoes; chill for salads and sides.
- Cook a lean protein in bulk (chicken breasts or tofu slabs).
- Make a big pot of broth-heavy soup (minestrone/tomato-veg).
- Rinse and portion shirataki noodles; store for quick stir-fries.
- Batch-prep sauces: yogurt-mustard, chili-garlic, balsamic vinaigrette (low-oil).
- Portion snacks: berries, popcorn kernels, carrots, pickles.
Cooking methods that preserve volume (and flavor)
- Water-based methods: steam, simmer, poach, pressure cook—great for soups and stews.
- Dry-heat methods: roast and air-fry veg at high heat to concentrate flavor without much oil.
- Stir-fries: use a non-stick pan, a mist of oil, and finish with a measured teaspoon of flavorful oil.
- Noodles & cauli-rice: rinse shirataki well and dry-sauté briefly to remove any odor; flash-stir cauli-rice so it stays fluffy.
- Acids and umami: splash vinegar/citrus at the end, add soy/fish sauce, and layer herbs for brightness.
Portioning & tracking tips (keep it simple)
- Weigh 1–2 times to learn your eye for 100–150 g of veg and 120–180 g of protein.
- Use bowls and big plates to create visual volume without extra calories.
- Measure oils with a teaspoon; free-pouring is where calories sneak in.
- Front-load veg in the day’s first two meals to stay ahead of hunger.
- Hydrate: about 2–3 liters/day helps appetite, digestion, and performance.
Common mistakes (and easy fixes)
- “Healthy” but dense add-ons (oils, nuts, cheese) without measuring. Fix: measure, sprinkle, enjoy.
- Only veg, not enough protein. Fix: add 100–200 g lean protein per main meal.
- Sauces with hidden sugar/fat. Fix: make your own quick sauces with yogurt, mustard, vinegar, spices.
- Skipping carbs entirely. Fix: include smart carbs or swaps to keep meals satisfying and performance steady.
- Tiny portions because of fear. Fix: this approach wants big portions—just built from low-density foods.
FAQs
Is fruit okay if I’m trying to lose fat?
Yes—whole fruit is mostly water and fiber. Dried fruit and fruit juice are the dense versions; keep those minimal.
Are potatoes “bad”?
Boiled or air-fried potatoes are surprisingly filling for the calories. Pair with veg and protein and they work great.
Do shirataki noodles really help?
They’re a fantastic volume swap: almost all water and fiber, so you get a big bowl for very few calories.
Do I need to count calories?
Not necessarily. If you build plates using the templates here, you’ll naturally reduce calorie density. Counting is optional.
Will I get enough nutrients on a low-density diet?
Yes, if you include variety: dark leafy greens, cruciferous veg, colorful fruits, lean proteins, and a few measured healthy fats.
Final takeaways (skim this if you’re busy)
- Build meals around non-starchy veg + lean protein + smart carbs/swaps.
- Use brothy soups and big salads to lower meal energy density.
- Measure fats and use bold, low-cal flavor to keep calories in check.
- Keep fruit whole, enjoy potatoes boiled/air-fried, and don’t fear big portions of low-density foods.
- Prep in bulk on weekends so your weekday plates are fast, huge, and satisfying.
