• Courtney Ustrzycki

Volume Food FTW

For those who know me and my food habits, know that I'm a volume eater. I haven't gotten to the point where I can eat 200+ grams of carbs so I make the absolute most out of what I have to work with. This post is inspired by my love of volume foods, and by clients always struggling to find the best macro-friendly food choices. I've compiled a list of foods that I like to opt for when I'm struggling on hungry days.


Cereals:

Nature's Path Kamut puffs (30g: 94cals, 4P 21C 0F)

Nature's Path Rice puffs (30g: 94cals, 2P 26C 0F)


Rice cakes:

Suzie's Kamut cakes (1 cake: 20cals, 1P 4C 0F)

Hot-Kid Mum-Mum Rice Rusks, original or vegetable - yes, these are baby foods! (2 rusks: 15cals, 0P 4C 0F)


Chips: Simply 7 Quinoa chips, BBQ flavour (1oz: 130cals, 8P 13C 6F)


English Muffin: Rudi's Organic Bakery, Spelt English muffin (1 muffin: 160cals, 2P 15C 1.5F)


Pop:

Zevia (1 can: 0P 4C 0F)

Steaz (most cans: 4cals, 0P 1C 0F)


Vegetables:

Cucumber, peeled, raw (200g: 24cals, 0P 4.5C 0F)

(See other options below)


Yogurt: Liberte Organic plain Greek yogurt, no fat (100g: 40cals, 6P 3.5C 0F)

* add stevia for flavouring instead of buying a fruit-bottom/vanilla yogurt


Craving spaghetti? Try something like a combination of these:

Shiritaki (yam) noodles (virtually 0cals for a bag!)

Spaghetti squash (200g: 54cals, 1.5P 13C .5F)

Spiralized zucchini, raw (200g: 32cals, 2.5P 7C 0F)

Spiralized carrots, raw (200g: 88cals, 2P 19C .5F)


Baking:always add baking powder to fluff it up!


Blending: always add xanthan gum (only a teensy bit!) to fluff it up! Or lots and lots of ice. Check out my YouTube channel for my how-to video of my super massive smoothie bowls that I consume on a daily basis.


Of course there's so many more options that you can choose, but this is a list of some of the things that I commonly consume that are quite macro-friendly and I can eat a lot of. This list will be added to when I find additional options!

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© 2019 by Courtney Ustrzycki. Photos credit of Georges Schemagin (video) & Workout Magazine Mexico. All rights reserved.