Full Volumetrics Diet Food List (Printable PDF)

Let’s Learn All About the Volumetrics Diet Food List

The Volumetrics Diet encourages awareness of food’s energy density but does not suggest completely ignoring calories; it advocates for making informed food choices that allow for larger, more satisfying portions with fewer calories. Instead, they eat the same amount of food each day.

However, foods with the same amount and less density contain fewer calories.

Vegetables and fruits are ideal for this. In this diet, which was developed to support weight loss in a balanced way, foods are divided into 4 groups;

The first group in the Volumetrics Diet includes very low-density foods like non-starchy fruits and vegetables, non-fat dairy products, and broth-based soups, emphasizing their high water content.

The second group includes starchy fruits, vegetables, cereals, and low-fat meat.

The third group, medium density, includes meat, cheese, pizza, french fries, salad dressing, bread, ice cream and cakes.

The last group comprises high-density crackers, chips, chocolate, cookies, butter, nuts and oil.

The diet is focused on the first and second groups, while attention is paid to the portions of those in the 3rd group, and the 4th group is consumed at the lowest level.

The most important feature of the diet is that it focuses on foods containing water.

The soup contains 85 to 90 percent water, 80 to 95 percent fruits and vegetables, and 75 percent yogurt.

So, does it help you lose weight? The answer is yes! Studies have revealed that diets consuming low-density foods are effective for losing weight.

The Volumetrics diet fits this rule very well. A study conducted in 2007 found that a diet following the Volumetrics diet plan lost about 13.23 lbs after 1 year. (specific weight loss results can vary widely among individuals).

This diet is also heart-healthy. Whole grains, vegetables and fruits protect the heart. Volumetrics also helps protect against diabetes, as being overweight is a risk factor for diabetes.

Is This An Easy Diet to Follow?

Volumetrics diet food list

How is the Volumetrics diet applied?

Since you can consume snacks during the day, you will not be tired and you will not feel hungry.

If you follow the diet, you can also eat out and consume alcohol. However, start with a salad or soup. While moderate alcohol consumption can fit into the Volumetrics Diet, it encourages limiting intake to moderate levels. It is generally defined as one drink per day for women and up to two drinks per day for men, focusing on the overall dietary pattern.

In the non-restrictive Volumetrics diet food list, you can stay healthy by choosing low-fat cheese pasta instead of regular cheese pasta, for example.

30-minute walks are recommended on most days of the week. However, the main point of the diet consists of making a healthy eating plan.

You can eat your pancakes with fruit instead of butter. So you eat more and get fewer calories. Likewise, consume pasta with vegetables instead of cheese and never eat junk food.

The Volumetrics Diet does not involve a point system; it focuses on understanding and choosing foods based on energy density rather than tracking points. The system works as follows:

Point System

The sum of the points you get in each section below equals what you can spend during the day.


Male = 15 points

Female = 7 points


18-20 years old = 5 points

21-35 age = 4 points

36-50 years = 3 points

51-65 age = 2 points

65 years and over = 1 point


Decimals are based on points. For example, someone with 78 kilos gets 7 points, and someone with 105 kilos gets 10 points.


Below 1.60 centimeters 1 point

1.60 centimeters and above 2 points

Daily Activity

Almost all day sitting = 0 points

Both standing and sitting = 2 points

For those who are always standing = 4 points

Tiring and very active workers = 6 points

Volumetrics Diet Food List

What foods does the volumetrics diet food list include?

  • 1 slice of bread = 2
  • 1 slice of toast bread = 1
  • 1 teaspoon of peanut butter = 1
  • 2 teaspoons of jam = 0.5
  • Milky desserts = 2
  • Chocolate pudding = 3
  • 1 teaspoon of butter = 1
  • 1 teaspoon of vegetable oil = 1
  • 300 grams of trout = 6
  • 1 tablespoon of tuna = 1
  • 1 meatball = 6
  • 120 grams skinless chicken wings = 2
  • Vegetables and fruits = 0
  • Coffee without milk = 0
  • 1 portion of pasta = 2
  • 1 egg = 2
  • 1 cheeseburger = 6.5
  • 1 hamburger = 5

Printable (PDF) Volumetrics Diet Food List

1 slice of bread2
1 slice of toast bread1
1 teaspoon of peanut butter1
2 teaspoons of jam0.5
Milky desserts2
Chocolate pudding3
1 teaspoon of butter1
1 teaspoon of vegetable oil1
300 grams of trout6
1 tablespoon of tuna1
1 meatball6
120 grams skinless chicken wings2
Vegetables and fruits0
Coffee without milk0
1 portion of pasta2
1 egg2
1 cheeseburger6.5
1 hamburger5

See Also:

1500 Calorie Meal Plan With Normal Food

BRAT Diet Recipes

Optavia Diet Food List

Vertical Diet Meal Plan with Food List

Pancreatitis Diet Food List (Printable)

Anti Inflammatory Diet Food List PDF