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 deem fit when necessary.

The volume of food and the density of what you eat is the key to 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 that requires 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 calories, 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 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 a 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 outweigh 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


Volumetrics diet plan

Volumetrics diet plan – Coffee and nonfat milk

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


Volumetrics diet plan

Volumetrics diet plan – Whole wheat pita

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


Volumetrics diet plan

Volumetrics diet plan – Blueberries

  • Non-fatty milk and blueberries


Volumetrics diet plan

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

Printable Volumetrics Diet Plan (PDF)

Day 1Day 2Day 3Day 4Day 5Day 6Day 7
BreakfastOatmeal topped with apple slices, cinnamon and a sprinkle of brown sugar2 apple oatmeal muffinsBerry ParfaitVegetable omelet with side of whole-wheat toast2 whole-wheat waffles with 1 tbsp maple syrup and 1 small sliced bananaHalf whole-wheat english muffin with 2 teaspoon peanut butterOatmeal made with nonfat milk and topped with banana
Calories: 134Calories: 230Calories: 265Calories: 288Calories: 295Calories: 125Calories: 203.5
LunchWhole-wheat pita breadMixed greens with strawberries, pears and walnutsGrilled chicken salad chopped with rommaine lettuce and red bell pepper15 baby carrots with one-quarter cup hummusLean meat chilli with beans and vegetables1 bean and cheese burritoVegetable soup with whole meal bread roll
Calories: 80Calories: 105Calories: 233.9Calories: 155Calories: 215Calories: 260Calories: 263
SnackCheerios with skim milk and fresh blueberries1 cup of fat-free milk1 orangeLow-fat greek yogurt with fruit1 medium apple1 cup raspberriesHummus and low-fat cottage cheese with carrot and pepper sticks
Calories: 189Calories: 80Calories: 70Calories: 172Calories: 95Calories: 65Calories: 280
DinnerGrilled chicken, small potatoes and steamed vegetablesChilled cucumber and summer vegetable soupAsian salmon in a packetChili-rubbed steak salad on a deconstructed guacamole salad1 small oat-wheat tortillaHalf cup low-fat frozen yogurt with 5 banana slices and 5 sliced strawberriesA piece of fish, steamed veggies and quinoa
Calories: 138Calories: 135Calories: 315Calories: 270Calories: 75Calories: 160Calories: 294
Total calories for the day541550833.98856806101040.5

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