The Real Cost of the Volumetrics Diet: It’s Not What You Think

The cost of the Volumetrics Diet isn’t measured in dollars—it’s measured in how much diet industry nonsense you’re willing to unlearn.

Let’s get one thing straight—Volumetrics isn’t some gimmicky, overpriced diet plan. No one’s selling you meal kits, there’s no exclusive app, and you don’t have to mortgage your house to afford it.  

Newsflash: The best ‘diet’ for weight loss doesn’t come with a subscription fee.

So, what is Volumetrics? At its core, it’s a volumetrics weight control plan that prioritizes foods with low energy density—meaning you eat more low calorie foods with less overall calorie intake. Think big bowls of veggie-loaded soups, fresh fruit, whole grains, and lean proteins that keep you satisfied without the calorie bomb. It’s based on the science of satiety, and—shocker—it actually works.

Now, I get why people assume a structured way of eating must be expensive. The diet industry has spent decades convincing us that losing weight requires shelling out money for shakes, supplements, and meal plans designed to keep us dependent. The more complicated they make it, the more they can charge you. 

Meanwhile, Volumetrics is built on the simple (but powerful) idea that eating real food in the right proportions is enough. No overpriced shakes or magical fat-burning teas—just solid nutritional principles that don’t drain your bank account.

Let’s break down what Volumetrics costs—and why it’s probably way less than whatever diet you tried last.

What Does the Volumetrics Diet Actually Cost?

Nothing. Zip. Zero. There’s no membership fee, no pre-packaged meal kits, and definitely no overpriced “special” foods. The Volumetrics diet is built on real, everyday groceries—stuff you can find at any supermarket without a fancy label or a ridiculous price tag.

But before you celebrate your financial freedom, let’s talk about the real investment: time, groceries, and a mindset shift.

• Time: Yes, you’ll need to spend a little time planning and prepping meals, but let’s be honest—most of that is just basic cooking. We’re talking about steaming some veggies, throwing together a grain bowl, or blending a smoothie. Nothing that requires a culinary degree.
• Groceries: Instead of expensive “diet” foods, you’re stocking up on high-volume, low-calorie foods and staples like fresh produce, whole grains, and lean proteins. And no, eating this way doesn’t have to break the bank (we’ll get into that in the next section).
• Mindset Shift: This might be the biggest adjustment of all. Volumetrics isn’t about restriction—it’s about abundance. You’re not cutting carbs or eating sad little portions; you’re filling your plate with foods that keep you full and help you lose weight. If that sounds too good to be true, science says otherwise.

The Proof: Why Volumetrics Works

Multiple studies confirm that focusing on low-energy-dense foods naturally leads to reducing calorie intake while still feeling satisfied. 

One landmark study published in The American Journal of Clinical Nutrition found that participants who focused on low-energy-dense foods ate more food overall while still consuming fewer calories and losing weight. Another study confirmed that people naturally eat fewer calories when their meals are packed with high-water, high-fiber foods (a.k.a. the backbone of Volumetrics).

So, if you’re tired of diets that leave you hungry, tired, and broke—this is your sign to try something different. More food, better nutrition, no extra cost.

Breaking Down the Costs: Grocery Shopping the Volumetrics Way

Eating well doesn’t have to mean spending a fortune at Whole Foods or falling for whatever “superfood” is trending on Instagram this week. The truth? You can follow the Volumetrics eating plan without spending more than you already do at the grocery store.

Shop Smart, Not Expensive

• Frozen veggies are your best friend. Store-brand frozen vegetables (as long as they’re plain—no sneaky butter sauces) are just as nutritious as fresh ones, and they last forever. They’re perfect for quick meals: steam, season, and boom—instant side dish.
• Stock up on affordable, high-volume foods. Beans, lentils, brown rice, bulgur, and farro are all nutrient-dense, filling, and super budget-friendly.
• Skip the fancy labels. You don’t need “organic, hand-harvested, grown from heirloom seeds” produce to be healthy. Conventional fruits and veggies work just fine, especially when buying in bulk or frozen.

What’s in My Kitchen?

I keep things simple. Here’s what’s always stocked in my kitchen to make Volumetrics-style meals easy and affordable:

• Avocados – Healthy fats, creamy texture, and perfect for adding to bowls or toast.
• Salad kits (just the greens!) – I grab a huge handful, throw it in a bowl, and build a quick meal around it. No chopping, no washing, no excuses.
• Microwavable frozen veggies – Trader Joe’s has some great options, but most grocery stores carry these. Steam them up, add lemon, garlic, salt, and pepper—voilà, instant veggie boost.
• Hummus – Dip, spread, mix into salads—always a staple.
• Fresh & frozen fruit – Great for smoothies, yogurt, or cereal. Buying frozen means no waste and year-round variety.
• Whole grains like farro and bulgur – Trader Joe’s 10-minute farro is a lifesaver. Cook a batch once, and you have a base for multiple meals all week.

The bottom line? You don’t need a trust fund to eat this way. You just need a plan and a willingness to let go of the myth that healthy foods are always expensive.

Time vs. Convenience: The True “Price” of Eating Well

Let’s talk about the excuse I hear all the time—“I don’t have time to eat healthy.”

Really? You have time to scroll through TikTok, binge your favorite show, or sit in a drive-thru line for 20 minutes, but prepping a few meals is where you draw the line?  

I get it—life is busy. But healthy eating doesn’t have to mean spending hours in the kitchen. In fact, once you get the hang of it, eating the Volumetrics way is actually faster than relying on pre-packaged, ultra-processed foods.

Prepping vs. Pre-Packaged: What’s Actually Worth Your Money?

Pre-packaged “diet” meals might seem convenient, but let’s be real—they’re often overpriced, loaded with sodium, and leave you hungry an hour later. Instead, you can whip up quick, high-volume meals that actually satisfy you:

• Batch cook your grains and proteins. Make a container of farro or brown rice, grill some chicken, roast some veggies—now you’ve got building blocks for easy meals all week.
• Use no-prep ingredients. Microwavable frozen veggies, pre-washed greens, canned beans—these cut down on prep time without sacrificing nutrition.
• Keep it simple. A  big salad with a variety of vegetables with a scoop of hummus and chickpeas? Takes two minutes. A veggie loaded stir-fry using frozen veggies and leftover whole grains? Ten minutes.  

The Biggest Myth in Healthy Eating

Saying “I don’t have time” is usually just code for “I haven’t made this a priority.” And that’s okay—until now. Once you realize that a few small tweaks can make healthy eating as easy as ordering takeout, there’s no turning back.

Making It Mindful: A Free Journal to Help You Stay on Track

Volumetrics isn’t just about what you eat—it’s about how you eat. Learning to recognize hunger, fullness, and satisfaction is key to making this a long-term habit. That’s why I’m sharing a Mindful Eating Journal to help you tune into your body’s signals and reshape your relationship with food. Download it, try it for a week, and see how much easier it becomes to embrace Volumetrics for good.

Eating well doesn’t have to be hard, expensive, or time-consuming. It just takes a little planning—and a whole lot less of the diet industry lies.

Volumetrics in Action: A Simple (and Cheap) Meal Plan

Alright, time to see Volumetrics in the real world. No gimmicks, no overpriced health foods—just real meals, real ingredients, and real satiety without blowing your budget.

The key? Prepping a few basics ahead of time so you can mix and match throughout the week. Set aside an hour (yes, just one) to cook a batch of bulgur, farro or brown rice, grill some chicken, and steam some veggies. Then, all you have to do is assemble meals in minutes.

Here’s a 3-day meal plan to show you how simple—and delicious—this can be. This 3-day plan includes a variety of food groups—fruits, vegetables, whole grains, lean proteins, and healthy fats—to keep you full and nourished.

Day 1

🥣 Breakfast: Greek yogurt with frozen mixed berries, a drizzle of honey, and a sprinkle of granola.
🥗 Lunch: A big salad with arugula, romaine lettuce, black beans, avocado, cherry tomatoes, and a scoop of hummus as dressing.
🍽️ Dinner: Stir-fry using your prepped farro, grilled chicken, and a huge bunch of steamed veggies. Toss with garlic, soy sauce, and a squeeze of lemon.
🍏 Snack: Apple slices with peanut butter.

Day 2

🍳 Breakfast: Scrambled eggs with loads of sautéed spinach and onions and whole grain toast.
🥙 Lunch: A whole grain wrap with hummus, a bunch of different roasted veggies, and a sprinkle of feta cheese, served with a side of grapes.
🍲 Dinner: A big bowl of lentil soup (packed with veggies like tomatoes, greens, carrots and onions) with a side of whole grain crackers.
🥜 Snack: Low fat Greek yogurt and a banana.

Day 3

🥣 Breakfast: Oatmeal topped with frozen blueberries and strawberries, a sprinkle of flaxseeds.
🥗 Lunch: Quinoa and black bean salad made with diced bell peppers, tomatoes, onions, cilantro, and a squeeze of lime.
🍽️ Dinner: Baked cod or flounder with roasted sweet potatoes and a load of steamed broccoli and cauliflower.
🍓 Snack: A cup of raw veggies and hummus.

Meal Prep = Less Stress, More Success

See the pattern here? You’re using the same core ingredients (grains, proteins, veggies) in different ways to keep things interesting without a ton of effort.

• Make a big batch of grains (farro, quinoa, or brown rice) at the start of the week.
• Steam or roast a variety of veggies so they’re ready to throw into meals.
• Have proteins prepped—grilled chicken, hard-boiled eggs, canned tuna, or tofu.
• Keep snacks simple and nutrient-dense (fruit, veggies, hummus, yogurt).

With just a little planning, healthy eating stops being a struggle and becomes second nature.

The Hidden Cost of NOT Eating This Way

Let’s flip the script for a second. We’ve talked about how affordable the Volumetrics Diet is—but what about the cost of not eating this way?

Spoiler alert: It’s way more expensive—and I’m not just talking about money.

Ultra-Processed Foods: A Drain on Your Wallet & Your Health

The modern food industry has convinced us that fast, cheap, and packaged is the way to go. But have you actually looked at what you’re paying for?

• A frozen “diet” meal? $7 for a tiny portion that leaves you starving.
• A drive-thru combo meal? Easily $15+ for a blood sugar crash two hours later.
• Fancy protein bars and shakes? Most of them might as well be candy bars in disguise.

Now, let’s talk about the real cost—your health.

Ultra-processed foods (think: chips, sugary cereals, frozen dinners, fried foods, fast food) are designed to be hyper-palatable and addictive while offering little to no real nutrition. Research shows that a diet high in these foods contributes to:

• Inflammation (a major risk factor for heart disease, diabetes, and joint pain)
• Weight gain and metabolic dysfunction (ultra-processed foods mess with your hunger cues, making you eat more)
• Increased risk of depression and cognitive decline (your brain needs real nutrients to function properly!)

The Volumetrics Advantage: Eating More, Feeling Better

Now, contrast that with what happens when you focus on high-volume, nutrient-dense foods like fruits, veggies, whole grains, and lean proteins:

• Anti-inflammatory benefits – Fiber-rich, plant-based foods help fight chronic inflammation and support heart health.
• Natural weight regulation – You feel full on fewer calories, making weight management easier (no crash diets required).
• More energy, better digestion, and long-term disease prevention – Because your body is actually getting the nutrients it needs.You are also eating more fiber because you are eating more fruits and vegetables which ultimately helps keep you more regular. Win, win!

At the end of the day, you’re paying for your food one way or another—either with money spent on real, whole foods or with the long-term health consequences of a processed-food-heavy diet.

So tell me—which cost sounds better to you?

Final Thoughts: Weight Loss Without the Expense

At this point, it should be crystal clear—Volumetrics is about eating smarter, not spending more. It’s a healthy diet based on real food instead of an overpriced plan that profits off confusion.

No overpriced meal plans. No trendy “superfoods” that cost a fortune. No companies profiting off your frustration. Just real food you can buy at any grocery store, prepared in ways that keep you full, satisfied, and actually enjoying your meals.

The diet industry thrives on making things complicated so you feel like you need their products. But here’s the truth: You don’t. You need knowledge, consistency, and a little bit of planning. That’s it.

So, here’s my challenge for you: Try it for a week. Fill your plate with high-volume, low-energy-dense foods. See how you feel. Notice how much easier it is to eat in a way that supports your goals without feeling deprived. 

You deserve a way of eating that works for you—not the other way around.

Ready to Make Volumetrics Work for YOU? Let’s Talk!

Look, I get it—everybody’s lifestyle, schedule, and food preferences are different. That’s why there’s no one-size-fits-all approach to eating well. But there is a way to make Volumetrics fit seamlessly into your life, and I’d love to help you figure it out.

Let’s chat. Book a call with me, and we’ll go over simple, realistic ways you can integrate Volumetrics into your routine—no gimmicks, no pressure, just real talk.

Because sustainable, enjoyable weight loss? It starts with the right approach. And that’s exactly what I’m here to help you build.