Volumetrics Diet Plan (Printable PDF)

What is the Volumetrics Diet Plan?

Volumetrics Diet plan is a simple eating pattern centered around low consumption of food with high energy density. The diet was conceptualized by Dr Barbara Rolls who is an expert of over 20 years on issues of hunger and obesity as touching nutrition. Followers of this diet plan are required to eat food with low energy density, and they have the freedom to eat whatever they dim fit when necessary. Volume of food and density of what you eat is the key for this diet plan. This diet plan is set-up in a way that makes you feel less hungry while following your diet plan diligently. By energy density food, the diet refers to food and the number of calories they contain. A key proponent of this diet requires from its followers is to exercise daily alongside their diet (say 30-60 minutes per day).


How Does Volumetrics Diet Plan Work?

Facts tell us that obesity or, high-fat content in the body can be traced to a large intake of food with high-calorie content (mostly carbohydrates). Like most diet plans, this diet starves the body of enough energy supply through food so, that fat can be consumed as an alternative source of energy. Consumption of fat as an alternative source of energy translates directly to weight loss. Averagely a man uses 2500 kcal while a woman requires 2000 kcal per day; this diet proposes a weight loss of 1-2 pounds per week if the calorie intake is reduced by 500-1000. The menu covers up for a deficit in calorie, which may result in hunger and fatigue by giving you the freedom to stay full on low energy density food.


Following a Volumetrics Diet Plan

To begin following this diet cut on your calorie intake by 500-1000 calories. Ensure you strictly stick to low energy density foods like fruits, vegetables, low-fat dairy, lean protein, and whole grains. Increase your intake of water to stabilize the body (lots of it); take food containing fiber so, you are full for a long time. Haven, fulfilled all these requirements ensure you exercise a minimum of thirty minutes daily. The volumetrics diet plan requires it, followers, to dwell on low energy foods, and high volume eating plan alongside a lot of water and fiber. Followers have the freedom to eat whatever they so desire as long as it doesn’t break the diet code. Dr Barbara Rolls also recommends a diary for followers to keep track of their progress and note areas to tidy up.


Pros and Cons of Volumetrics Diet Plan


The Pros of this diet plan outweighs the cons. Below is a run-down on the advantages of this diet.

  • It concentrates on a balanced diet of fruits, whole grains and vegetables. This set-up not only makes you feel full but prevents any form of nutrient deficiency.
  • The diet is prestigious among other diets because it doesn’t crash diet. It runs at a pace comfortable for the follower.
  • The diet is backed by scientific facts.
  • It stresses the importance of weight loss as a crucial determinant of weight loss.
  • It is a known fact that this diet is flexible and easy to follow.
  • The diet provides recipes and a guide to managing your calories.
  • The long term effect of following this diet would help a follower to develop a consistent healthy habit.


  • This diet would require you to rely more on home-cooked meals. Eating out would not be a profitable course while following this diet.
  • The flexibility of the diet may not be good for less disciplined followers.


A Day’s Sample-meal Plan


coffee-milk-volumetrics diet plan

volumetrics diet plan PDF – coffee and non fat milk

  • Coffee with Non-fatty milk
  • ½ grapefruit
  • Oatmeal alongside sliced apples, cinnamon with a little brown sugar.


whole wheat pita volumetrics diet

whole wheat pita – volumetrics diet plan PDF

  • Whole-wheat Pita bread
  • Strawberries
  • Grilled chicken, chopped lettuce and pepper
  • 1 teaspoon of mashed blue cheese, dressed with chopped walnuts.


volumetrics diet plan - blueberries

volumetrics diet plan – blueberries

  • Non-fatty milk and blueberries


volumetrics diet plan - steak fajita

volumetrics diet plan – steak fajita

  • Steak Fajita and grilled salad
  • The salad should constitute onions, green pepper, salsa, diced tomato, corn kernels, diced lettuce, and non-fatty milk.
  • Cantaloupe
  • Broth based soup (optional)

Following volumetrics diet plan consistently is a healthy approach to weight loss. It involves intake of balanced diet of fruits, vegetables and whole grain allowing you to feel full on fewer calories.

Printable Volumetrics Diet Plan (PDF)

  Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
Breakfast Oatmeal topped with apple slices, cinnamon and a sprinkle of brown sugar 2 apple oatmeal muffins Berry Parfait Vegetable omelet with side of whole-wheat toast 2 whole-wheat waffles with 1 tbsp maple syrup and 1 small sliced banana Half whole-wheat english muffin with 2 teaspoon peanut butter Oatmeal made with nonfat milk and topped with banana
Calories: 134 Calories: 230 Calories: 265 Calories: 288 Calories: 295 Calories: 125 Calories: 203.5
Lunch Whole-wheat pita bread Mixed greens with strawberries, pears and walnuts Grilled chicken salad chopped with rommaine lettuce and red bell pepper 15 baby carrots with one-quarter cup hummus Lean meat chilli with beans and vegetables 1 bean and cheese burrito Vegetable soup with whole meal bread roll
Calories: 80 Calories: 105 Calories: 233.9 Calories: 155 Calories: 215 Calories: 260 Calories: 263
Snack Cheerios with skim milk and fresh blueberries 1 cup of fat-free milk 1 orange Low-fat greek yogurt with fruit 1 medium apple 1 cup raspberries Hummus and low-fat cottage cheese with carrot and pepper sticks
Calories: 189 Calories: 80 Calories: 70 Calories: 172 Calories: 95 Calories: 65 Calories: 280
Dinner Grilled chicken, small potatoes and steamed vegetables Chilled cucumber and summer vegetable soup Asian salmon in a packet Chili-rubbed steak salad on a deconstructed guacamole salad 1 small oat-wheat tortilla Half cup low-fat frozen yogurt with 5 banana slices and 5 sliced strawberries A piece of fish, steamed veggies and quinoa
Calories: 138 Calories: 135 Calories: 315 Calories: 270 Calories: 75 Calories: 160 Calories: 294
Total calories for the day 541 550 833.9 885 680 610 1040.5

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