The "Specialist" Buffalo Chicken Volume Bowl

This recipe uses the "Volume Eating" trick by "bulking" the meal with fiber-rich cabbage and cucumbers so you can eat a massive portion for very few calories.

• Prep time: 10 mins

• Protein per serving: ~35-40g

• Calories per serving: ~350-400 kcal

Ingredients

• The Protein: 5–6 oz Pre-cooked Rotisserie Chicken breast (shredded) or canned chicken (drained).

• The Volume Base: 2 cups shredded cabbage (coleslaw mix works great) or Romaine lettuce.

• The Crunch: ½ cup diced cucumbers and ¼ cup shredded carrots.

• The Flavor: 2 tbsp Buffalo Wing Sauce (Frank’s Red Hot is 0 calories!).

• The Creamy "Specialist" Hack: 2 tbsp Plain Non-fat Greek Yogurt (replaces Ranch/Blue Cheese dressing).

• Optional: 1 oz crumbled blue cheese or feta for a hit of healthy fats.

Instructions

1. The Mix: In a small bowl, whisk together the Greek Yogurt and Buffalo sauce. This creates a high-protein, creamy dressing without the inflammatory oils found in store-bought Ranch.

2. The Build: Toss your shredded chicken in half of the sauce.

3. The Volume: In a large bowl (the bigger the better!), layer your cabbage/lettuce, cucumbers, and carrots.

4. The Assembly: Top the veggies with the buffalo chicken. Drizzle the remaining sauce over the top.

5. Enjoy: Eat the entire bowl. Because it’s packed with fiber and protein, you’ll feel full for hours.

The Specialist’s Breakdown: Why This Recipe Works

When you look at a recipe like the Buffalo Chicken Volume Bowl, don't just see a meal—see a metabolic tool. Here is why I recommend this specific combination for your fat loss goals:

• The Protein-to-Calorie Ratio: With 42g of protein at only 365 calories, this is an incredibly "efficient" meal. It hits nearly 50% of the average woman's per-meal protein goal while leaving plenty of room in her daily calorie "budget" for other snacks or a larger dinner.

• The Fiber Content: The 5g of fiber from the cabbage and cucumbers is what triggers those "stretch receptors" in the stomach we talked about in the Volume Eating section. This creates physical fullness without the heavy calorie tag.

• The "Secret" Carb Count: Most of the 12g of carbs come from fibrous vegetables, meaning the impact on blood sugar and insulin is minimal. This prevents that dreaded "afternoon crash" and keeps your energy stable until dinner.

💡 Quick Specialist Tip: If you want to add more energy for a heavy lifting day (to fuel that muscle growth we discussed!), add 1/2 cup of cooked quinoa or a small sweet potato to this bowl. This adds roughly 25g of complex carbs to fuel your muscles without ruining your progress!

Nutritional Profile (Per Serving)

Nutrient	Amount
Calories	365 kcal
Protein	42g
Net Carbs	12g
Fat	11g
Fiber	5g