High Volume Food Swaps for a Calorie Deficit
Maintaining peak performance while entering a calorie deficit can be a challenging balancing act, especially for athletes.
in a periodized deficit or “cut,” you want to eat as much food as possible while minimizing the total time spent in a calorie deficit.
High volume foods allow you to stay full and satisfied while supporting your performance and composition goals.
What Are “High Volume” Foods?
High volume foods are low in calories but high in fiber and water content, allowing you to reduce total caloric intake without sacrificing satiety.
These foods help you feel full, support digestion, and provide essential nutrients to maintain energy levels and muscle function.
Fiber is crucial for athletes, especially when in a calorie deficit.
➡️ High-fiber foods slow down digestion, helping you feel fuller for longer periods.
➡️ Whole food sources are rich in nutrients, providing the necessary vitamins, minerals and antioxidants to support athletic performance and recovery.
✅ High fiber, whole food sources are more filling than convenience or highly processed foods, aiding in satiety and helping you stick to your nutrition goals. Below are a few examples!
Easy Volume Food Swaps
These swaps can ensure you get the nutrients needs to maintain strength while promoting body composition changes or weight-class goals.
Below are temporary swaps for a periodized caloric deficit:
Egg ➡️ Egg Whites
Rice ➡️ Riced Cauliflower, Broccoli, Sweet Potato
Pasta ➡️ Zucchini Noodles, Spaghetti Squash
Chips ➡️ Homemade Popcorn
Tortillas ➡️ Egg White Tortillas or Mini Corn Tortillas
Ice Cream ➡️ Homemade Banana Ice Cream
For Meat:
When selecting lean cuts of beaf, look for cuts with the words “loin” or “round” in their names, as these typically indicate leaner options.
Chicken Thighs ➡️ Chicken Breast
Higher Fat Cuts of Beef ➡️ Lean Ground Turkey or Lean Cuts of Beef
Sirloin
Flank
Tenderloin
New York Strip
T-Bone
Look for 90%+ fat free meat options.
✅ Trimming any visible fat can further reduce the fat content of these cuts.
✅ Cooking methods such as grilling, broiling, roasting are ideal for adding flavor!
✅ The air fryer is a highly versatile appliance when you are craving traditionally fried foods.
High volume food swaps are a powerful strategy for athletes entering a calorie deficit.
By choosing nutrient-dense, low-calorie foods, you can maintain your performance, enhance body composition, and feel satisfied.
If you are an Olympic Weightlifter or Crossfit athlete looking to optimize your nutrition, consider 1:1 online nutrition coaching for personalized, expert guidance.
Ready to take it to the next level?
Schedule a free discovery call today to learn how to achieve your performance or body composition goals.
1:1 MACRONUTRIENT BASED NUTRITION COACHING FOR PERFORMANCE DRIVEN ATHLETES
hi, I’m katie!
I work with strength and team athletes. As a lifelong athlete myself, I know the difference nutrition makes in athletic performance. After transitioning from collegiate softball to competitive Crossfit, I dove into macro-based nutrition habits and now help other athletes do the same!
Having working with nationally and internationally recognized athletes, I now help competitive and lifestyle athletes learn to fuel for their unique needs.
I would love to connect with you and hear about your specific goals. Schedule a discovery call below and let’s chat!