• 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!

Recent Posts

See All

Overcoming Alcohol Pressures

A recent Athlete conversation (question) inspired this post, which is also shared on my IGTV if you want to visually obtain this post. But it’s all the same here or there. I had permission from my Ath

8 tips for addressing emotional hunger

This is the full article that I abbreviated on today’s Instagram post. Emotions are strong these days and a lot of the emotions lead to the cupboard. Unfortunately we aren’t going to find the solution

Overcoming the “fck it” Mindset of Overeating

Sometimes things happen and you may intake more calories than planned, whether it’s at a social event, mis-reading a label, or just being more hungry. Here are a few great tips to remember during thes

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