How I Make a Bowl of Oats Twice the Size (My Volume Eating Hacks)

Let me say the thing I say in nearly every video. If you are eating tiny portions and trying to lose weight and you find yourself starving, that is not going to work. It has never worked for anyone I know. You need to eat loads of food. And you totally can.

I am a foodie. My food has to taste good and there has to be a lot of it. So over the years I have collected a load of little tricks for making every meal enormous without making it heavy. These are my favourites.

Blend cauliflower into your oats

I know. Stay with me. Frozen cauliflower, defrosted, blended into your oats with a banana, a splash of soya milk, a bit of vanilla and a pinch of salt. You will not taste it. I promise you will not taste it. What you get is a bowl twice the size, ridiculously creamy, and it keeps you full until lunch.

My aunt hated the texture of porridge for years. I made her blended oats once and now she cannot stop making them. It completely changes the game for oats.

Put beans in your breakfast

Half a tin of chickpeas or butter beans into the blender with those oats. Beans are so fantastic. Full of fibre, full of protein, and they keep you full for ages. I add them to everything. Smoothies, oats, pudding. If you want to be satisfied, beans are the answer, and you can have them in pudding form.

My cookie dough oats are exactly this: oats, cauliflower, butter beans, banana, peanut butter powder, a date. Topped with frozen raspberries. Served in a wine glass, because it makes me feel fancy and gets me excited about breakfast. The way you serve things genuinely changes how you feel about them.

Grate veg into anything saucy

Making tacos, chilli, pasta sauce, curry? Grate a carrot and a courgette into the onions while they soften. Throw in some shredded cabbage, chopped celery, peppers, whatever is knocking about. Then your beans, sweetcorn and tomatoes. The more volume you want, the more veg you add. It disappears into the sauce and suddenly one tin of beans is feeding a family with leftovers.

Roast a whole cauliflower

A whole head, rubbed with salt, garlic granules, smoked paprika and lemon juice, roasted, then finished in the air fryer to crisp it up. When you do cauliflower like this it is so good you will eat the entire head and want more. It is the side dish that turns a normal dinner into a feast.

Make your own wraps

The oil-free wraps you can get in America are much harder to find here in the UK, so I make my own. Soaked quinoa, blended with water, poured thin into a pan. That is it. Fill them with the veggie-loaded bean mix, roll them up, air fry until crispy. Gluten free, oil free, and enormous.

Eat the veg first

This is the one that ties it all together. When my plate has a starchy side and a veg side, I eat the veg first. Every time. It fills me up on the lightest food there is, and then I move on to the starch. And when I am no longer hungry, I stop. Even if there is food left. Especially if there is food left.

Soupier porridge, bigger everything

One last one. Use more water than you think. A cup of oats with three cups of water instead of two gives you a huge, soupy bowl for exactly the same calories. Same with soup, same with curry. Water is free volume.

Watch: I made all of this in one day, including the crispy sushi tacos out of leftover rice, in Meal plan for maximum weight loss, high volume and low calorie. My shopping list looked boring. The food was not.

Loads of food, lovely. Loads. That is the rule.

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Topics

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