Full Volumetrics Diet Food List (Printable PDF)
Honest lead: Volumetrics, developed by Penn State nutrition researcher Dr. Barbara Rolls, is one of the few popular diets built on peer-reviewed research.
Volumetrics Diet
Our Volumetrics section covers the low-energy-density approach developed by Dr. Barbara Rolls.
Volumetrics Diet Plan (Printable PDF)
Most diets ask you to eat less. Volumetrics asks you to eat differently. It’s built on a simple idea from decades of research at Penn State: foods with more water and fiber pack fewer calories into the same volume, so…
About this collection
Our Volumetrics section covers the low-energy-density approach developed by Dr. Barbara Rolls. Foods are grouped by calories per gram, and meals are built around high-volume, low-calorie choices (vegetables, broth-based soups, whole fruit, lean protein). Includes a printable full food list and a 7-day meal plan.
Plans sit between 1,200 and 1,800 kcal per day, with roughly 55 percent of calories from carbohydrate, 25 percent from protein, and 20 percent from fat, protein at or above 0.8 g/kg body weight, fiber above 25 g. Nutrition data is calculated per meal against the Nutritionix database and USDA references. Cards flag energy density (kcal per gram) so readers can swap in higher-volume foods, plus sodium in soups and broths, added sugar, and calcium.
Volumetrics plans are written or reviewed by a Registered Dietitian on our team, Brenda Peralta, Kerly Cordova, Marita Radloff, or Karolina Peterova, and medically reviewed by Franco Cuevas, MD. Recipes are developed and tested by our Food Editor Damla Sengul in our Wayne, NJ kitchen. Corrections go to social@dietsmealplan.com.