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What if the secret to losing weight isn’t eating less, but actually eating more?
After losing 110lbs and keeping it off, I realized the biggest mistake I was making for years: I was starving myself on tiny portions and wondering why I kept failing. In this video, I’m showing you the exact 2lb dinner “blueprint” I used to lose the last 60lbs of my journey—a high-volume, high-fiber, and high-satiety stew that actually keeps you full.
We’re breaking down the science of why your stomach senses volume over calories and how “liquid-based” meals can be a total game-changer for your fat loss goals.
In this video, we cover:
The “Volume Eating” Formula: Why high-fiber, low-calorie-density foods are the key to sustainability.
The Blueprint Stew Recipe: A step-by-step walkthrough of my go-to potato, lentil, and tofu stew (under 400 calories for a massive portion!).
The “Secret” Ingredients: How I use soy sauce for umami and lentils for protein, iron, and texture.
Full Macro Breakdown: I weigh the entire batch and track the calories so you can see exactly how it fits into your day.
Weight loss isn’t about willpower; it’s about eating the right stuff so your brain stops screaming at you to snack. Let’s make it sustainable!
The Ingredients I Used:
Potatoes (Satiety powerhouse!)
Onions, Garlic, Carrots, Celery
Tofu & Lentils (Clean protein & fiber)
Diced Tomatoes & Spinach
Cumin, Smoked Paprika, Low-Sodium Soy Sauce
Join the Community: If you’re on your own health journey, hit that Subscribe button! I’m here to share real food, real health, and real results.
Let’s Chat: What’s your go-to “high volume” meal? Or are you still struggling with feeling hungry all day? Drop a comment below—I’d love to hear your recipes and advice!
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Recipes and More Stache:
For collaborations contact: MarkStache@solaromgmt.com
#MarkStache
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Not food amount that matters. It's calories. That meal makes you full af. Add protein. Make meals tasty. It's almost hard to get up to your requirement. This works so well. Fk keto n fasting
Wish this was true for me. Still feel hunger after these stews.
This is probably the best weight loss soup recipe there is and I been looking! Thank you man, I appreciate this, it's very challenging to lose even 15 pounds let a lone 110, great stuff man, you inspire me.
Meat?
thank you for this stew idea – I will try some variant with quorn and tempeh instead of tofu and maybe some psyllium fiber. It looks great! And lentils are delicious when soaked for two days and then pressure cooked – truly amazing
Stopped the video when I saw tofu. Get some meat.
Made your stew and it’s awsome. Love it! Thank you for this idea❤🎉
really white potatoes are good carbs?? i suppose french fries are also?
Whats the ratio of tofu to protein vs something like chicken breast?
so what do you eat the rest of the day Stache?
You ate that every night and LIKED it?
This is what I have been looking for. I love the feeling of being satiated but don't want to have to balance it out with 20k steps a day.
I'm curious about how your gut handled your lifestyle transitions. I have IBS and adding veg and fiber ruins my life unless I'm super careful
i've been eating a lot of meat lately, but this soup looks amazing for its macros. plus i need to eat more veggies, thank you for the recipe
Potatoes aren’t good for you
I make a big pot of this every week and package it up in food prep trays in the fridge. Now I have no excuse to eat junk by saying I don't feel like cooking.
wash your lentils people.
I lost 170lbs natty. Problem is this won’t fill me up. Lol i burn so much calories now
You look great bro. Healthy. Good for you!
I know what’s for dinner!
Instead of tofu can you use chicken?
This is a calorie deficit diet and you are losing weight by borderline starvation. You could just go on a fast and do it quicker.
😂😂😂"you can do whatever you want!" Everybody's always got an opinion!😂😂😂 Put a little flavorful jalapeno in there… Maybe a little butter and heavy cream… Make it weird and throw in some tomatoes Crushed stewed and paste… Make a nice sourdough out of the oven fresh… What? some homemade butter?
Mmmmmmmmm
I'm stuck on an island with terrible produce…. I'm so sick of fish.
For a family of five what is the ratio.. 5x the ingredients?
Ok it must be the algorythm, i have been cooking and eating a similar recipe last few weeks. And it works 100% for weight loss. Frozen vegetable-potato mix, beans in chili sauce, fried mushrooms, tofu, a table spoon of a seed mix ( flax, sesame, chia…), and lots of water. I eat until full, and I finish the leftover next morning. I am experiencing less hunger throughout the week, even when I only eat this a few times a week.
Use cabbage instead of spinach to stay low oxalate.
I stumbled on this video and was shocked to see this- I literally ate the SAME EXACT THING beginning six months ago for about 4 days of the week ( I still ate different vegetable based meals the other days) and I lost 15 pounds in 4 months. So weird to see this exact same meal with tofu. I didn’t add lentils or spinach though but I’m going to now. Great video!
It looks awful
No meat? No thanks.
Why tofu and not chicken
Good advise.
My cousin taught me how to can a chicken stew recipe. It’s very flavorful. Very satisfying. I love that it’s already cooked. You just warm it up, especially after an exhausting day.
Does anyone know what the calories would go to if you use chicken over tofu?
I use barely instead of lentils
When he says 2,591, what is he talking about? Is that an estimate of calories in the whole stew? If so, then a pound of stew would be one fifth of that or 518.2 calories. Unless he was talking grams of weight or something. I'm not trying to be difficult, just trying to follow what is going on. Thanks