+ Vegan Weight Loss Recipes To Drop Pounds Effortlessly
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Are you looking to lose weight as a vegan while eating healthy delicious meals? Then you have come to the right place!
Studies show that vegans have the lowest BMI when compared to vegetarians and meat eaters which confirms that a vegan diet is the most favorable for natural and effortless weight loss.
However, as with any type of diet or lifestyle, you can also end up eating a vegan diet that doesnt support your weight loss if you are new to veganism, dont know what types of meals to cook or you resort to vegan junk food.
In this article I am going to share the best vegan recipes for weight loss that are also delicious and easy to prepare.
Lets get started!
Eating Large Portions And Not Enough Protein
Eating more calories than you need can result in weight gain.
Even if youre filling up on nutritious foods on a vegetarian diet, you may be helping yourself to larger portions than necessary.
This is especially common if you skimp on protein intake.
Protein can increase fullness by decreasing levels of ghrelin, a hormone that regulates hunger, which may in turn lower your overall calorie intake and boost weight loss .
If you dont eat enough protein, you might eat more food to feel full hindering your weight loss efforts.
While your protein needs can be met easily on a vegetarian diet, you may encounter difficulties at first as you eliminate meat from your diet.
Focusing On Highly Processed Vegetarian Foods
If youre relying on too many processed foods as part of a vegetarian diet, you may have a hard time losing weight.
Countless products are technically vegetarian but still harbor unnecessary additives and other unhealthy ingredients. Examples include veggie burgers, meat substitutes, freezer meals, baked goods, packaged desserts, and vegan cheese.
These foods are often packed not only with sodium, highly processed compounds, chemical preservatives, and coloring agents but also calories and added sugars.
As a result, they may contribute to weight gain when eaten in excess.
In fact, a review linked the intake of ultra-processed foods to an increased risk of obesity, as well as higher LDL cholesterol and blood pressure levels .
Summary
Some barriers to losing weight on a vegetarian diet include not eating enough protein and relying too heavily on refined carbs, calorie-rich foods, and highly processed items.
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Easy Chia Seed Pudding
Are you looking for a breakfast thats vegan, gluten free, and comes together in minutes? Look no further than chia seed pudding. Mix and match your favorite flavor combinations. Store them in Mason jars for a quick and delicious breakfast on the go. They keep for up to five days to make for easy morning vegetarian meal prep option.
Homemade Beans On Toast
Calories: 360 | Fat: 13.1g per portion
This popular low calorie breakfast is just 360 calories per serving. The beans in this dish are full of protein suitable for vegetarians. Theyre also super low in calories and fat too. Ready in just 20 minutes, this dish is one of our quickest low calorie vegetarian meals. If you like spice, add a pinch of paprika and a few dashes of Tabasco hot sauce a whole bottle of Tabasco sauce is just nine calories, so a splash or two wont impact the calorie count much.
Indulgent creamy spinach and sweetcorn lasagne finished with cheese
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Make Ahead Vegan Breakfast Tacos
Who says you have to wait until dinner time to enjoy Taco Tuesday? Whip up these breakfast tacos over the weekend, pop them in the freezer, and grab one for breakfast whenever you need a satisfying meal on the go. It doesnt even have to be Tuesday! The blend of spices makes for the perfect morning wake-up call for you and the whole family.
Minestrone With Pesto Soup
This healthy minestrone soup recipe is a hodgepodge of veggies that will go a long way in making sure your diet is not lacking in its necessary greenery. Vary the specific vegetables depending on what’s in your fridge and what looks good in the market, but be sure to finish with a spoonful of jarred pesto, which helps tie the whole bowl together.
Get the recipe for Minestrone with Pesto Soup.
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Black Bean Salad With Roasted Sweet Potatoes
This black bean and sweet potato salad is super versatile. You could stuff it into tortillas for tacos, put it on a bed of lettuce for a true salad, or top of a bowl of quinoa to make it a power bowl.
Lots of options and ways to change it up, which makes this an awesome vegetarian meal prep recipe. You could make this meal once and then eat it several different ways.
Vegetarian Weight Loss Recipes
Whether youre looking at the vegetarian diet to lose weight in a month or a year, weve got recipes for everyone.
Vegetarians are in a good place when it comes to weight loss the veggie diet can be surprisingly effective.
Weight loss isnt just about skipping carbs either carbs are not the enemy nor is it about keto, or paleo.
Taking control with healthy but still tasty and satisfying meals is key for effective weight loss.
Weve scoured the web for vegetarian weight loss recipes that match our criteria and weve compiled them all below.
Youll find ideas for breakfast, lunch and dinner some low-carb, certainly, while others are not. Each recipe has something special going for it, and we stand firmly behind our picks.
If you need more help, there is also a FREE full one-week vegetarian weight loss diet plan right over here. It is completely free and available as a downloadable PDF.
Bonus: cheap and simple ingredients, light and nutritious meal231 calories per serving
This worlds simplest pancakes recipe contains just two ingredients and is super quick just minutes from bowl to plate! Simple and tasty.
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Roasted Sweet Potato And Quinoa Salad
If I had to choose a top five of my favorite recipes in this roundup, this would certainly be in it and arguably fighting for number one position!
The last thing you need when youre trying to lose weight are dishes that leave you feeling hungry and unsatisfied.
This recipe is the opposite in every way. Flavors, colors and above all, taste!
Cheap Vegetarian Meal Prep
Dont get me wrong, eating healthy does not require you to spend a lot of money! Yes, fruits and vegetables might get a bit pricey especially if they spoil or dry out too quickly. But again, this is why you should meal prep! When you have readily made meals, you will be more motivated to eat as the only step you need is to reheat your meals.
Here are some quick and easy but also budget-friendly vegetarian meal prep ideas that are perfect for a busy day:
- Healthy Overnight Oats
- Fruit smoothies
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Quick Quorn Lunch Bowl
Calories: 161 | Fat: 2g per portion
This is one of our lowest calorie, meat-free meals with only 161 per portion. It is very easy to customise depending on your preference or what greens you have at home but weve chosen green beans and spinach as our main nutrient providers. If you prefer, try swapping the Quorn for more vegetables like mushrooms or try tofu.
Lightly spiced Thai green vegetable curry
Instant Pot Sweet Potato Lentil And Chickpea Soup
Soups and stews are my favorite ways to make really satisfying vegetarian meal preps. Salads are great, but sometimes you want something that fills you up and makes you feel warm inside. This instant pot recipe looks amazing and like the perfect fall or winter soul-warmer. Itll take you about half an hour to make 6 servings!
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Cheesy Cauliflower Breakfast Egg Cups
Breakfast on a budget is nice, but not if it means eating lunch at 10am. That isnt the case with these egg cups. These savory gems are protein-packed thanks to the eggs. They also get a wallop of flavor thanks to the tomatoes, basil, and cheese. Eat them warm or cold, so theyre perfect to dish up before morning carpool.
Slow Roast Tomatoes With Beans And Pasta
Calories: 421 | Fat: 13g per portion
This meal has very little fat included and therefore is low in calories explains Kim, a nutritional advisor at Bio-Kult. She adds: The addition of broad beans will increase the amount of protein consumed and if you are using wholemeal spaghetti, this will increase the fibre content. Tomatoes are also a good source of vitamins and antioxidants, such as carotenoids and lycopene, these compounds may help to reduce inflammation.
One-pot Quorn lasagne layered with veg and topped with cheese
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Spinach And Sweetcorn Lasagne
Calories: 431 | Fat: 17g per portion
There is a whole range of nutrients in this recipe, exclaims Kim. She continues: Garlic is an excellent natural source of beneficial compounds, which have been suggested to have antioxidant, cardiovascular protective, anti-inflammatory, immunomodulatory, antibacterial properties and many more.
Thin crust and crisp base four cheese pizza
What To Look For In A Healthy Vegan Weight Loss Recipe
Before I show you all the amazing recipes I found for you, I want to share what makes them ideal to support your weight loss habits. This way, you will be able to spot, create or modify a vegan weight loss recipe whenever you want.
Here are some of the factor that make a vegan recipe ideal for weight loss:
1. Low in calories
The first principle of weight loss is a caloric deficit. Regardless of what type of meals or food you eat, if you eat fewer calories than you burn, you will lose weight. On the contrary, if you eat more calories than you need, you will gain weight.
If you find it hard to lose weight naturally you might be eating more calories than what your body needs on a daily basis. By training yourself to choose meals that are low in calories will help you create a consistent caloric deficit that will inevitably create weight loss.
Vegan meals are naturally low in calories since plants have fewer calories per volume versus animal products so whole foods plant-based meal are usually low in calories.
2. Avoid Oils
Vegetable oils are very caloric dense yet they add no nutrition to your meals.
To keep your recipes weight-loss friendly it is best to avoid using oil for cooking or dressings or to keep it minium if you choose to use it anyway.
3. Be mindful of fats
Plant-based fats such as nuts, seeds, and avocadoes are essential for a healthy diet but they are also very dense in calories.
4. Eat all the veggies
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Easy Healthy Vegan Recipes For Weight Loss
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Vegetarian Meal Prep Ideas For Dinner
Like I said before Going meatless for dinner is tough for me, especially after a workout. But if youre up for a #meatlessmonday, then this list of vegetarian dinner recipes should help you find some great options! Give them a try and see how you like them.
Personally, I think the recipes with pasta or the classic bean/lentil combination are the most filling and hearty.
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Peanut Butter Protein Balls
Vegan | Total time: 35 minutes
With just eight ingredients and 10 minutes of prep, these peanut butter protein balls make for the perfect easy grab-n-go breakfast. Theyre also naturally sweetened with medjool dates and maple syrup, so you can satisfy your sweet tooth while ditching the refined and added sugars.
Broccoli Cheddar Twice Baked Potatoes
A lighter comfort food side dish.
Broccoli Cheddar Twice Baked Potatoes: A lighter alternative to regular baked potatoes, but just as cheesy and delicious. WW Green 4 points, WW Blue 4 points, WW Purple 2 points. Personal Points may vary.
A flavorful summertime sandwich.
Caprese Sandwich: The most perfect and flavorful vegetarian sandwich made with fresh tomatoes, mozzarella, balsamic glaze, and fresh basil leaves. WW Green 8 points, WW Blue 8 points, WW Purple 8 points. Personal Points may vary.
A crispy, crunchy breakfast with filling high-protein eggs.
Breakfast Tostadas: These beautiful and filling vegetarian breakfast tostadas can be made in about 15 minutes. WW Green 4 points, WW Blue 2 points, WW Purple 2 points. Personal Points may vary.
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Potential Downsides Of A Vegetarian Diet
While animal-based foods definitely arent a requirement for a healthy diet, some key nutrients do tend to be more abundant in meat or dairy, Heaner says. Its all goodyou just need to pay a little extra attention to getting the following from other sources.
- Vitamin B12 is only found in animal products and fortified foods, like some breakfast cereals. If you arent eating dairy or eggs, both of which have B12 in them, aim to include foods fortified with B12 such as nutritional yeast, soy milk, meat substitutes and breakfast cereals in your eating plan. Just be sure to check nutrition labels to ensure the products have been fortified. You may also want to ask your doctor about supplements.
- Calcium is popularly associated with dairy, but vegans can get it in tofu, fortified foods, alternative milks, leafy greens like kale and cruciferous veggies like broccoli. Vitamin D is also important for calcium absorption, so make sure you get your daily dose of sunshine to ensure you are meeting your requirements.
- Omega-3 fatty acids are essential to good health, and are found in fatty fish like salmon, tuna, mackerel and sardines, as well as foods fortified with DHA and EPA, such as eggs, milk and yoghurt. There are plant foods that contain ALA, which is another type of omega-3s. Flaxseeds, chia seeds, walnuts and plant oils such as flaxseed oil, soybean oil and canola oil contain ALA, which your body can convert to EPA and DHA in small amounts.
Tofu Is A Perfect Ingredient For Some Of These 20 Plant Based Recipes I Ate To Lose 60 Lbs
Since becoming vegan tofu has actually grown on me so much. These little nuggets are so easy to make with absolutely no oil required. Tofu is another ingredient that is very low in carbohydrates. Plant based Keto is hard to do but it can be done! Especially with these tofu recipes. This is my absolute favorite way to eat tofu. The Crunchy outside and firm inside is the best tofu nugget. These nuggets are oil free and made with a healthy coating of almond flour with curry spices and other seasoning.
Healthy vegetable curry is another one of my favorite healthy recipes to lose weight. It is full of flavor and nutrition. This all-vegetable curry helps you feel full on less calories. I ate this a lot on my weight loss journey. This recipe helped me lose 60 pounds.
Low fat curry soups are great as one of the 20 Plant Based diet Recipes I ate to lose weight because theyre healthy delicious and filling! Vegetable packed curry is one of my favorite vegan weight loss recipes. They should always be on weight loss food lists!
Before I became vegan I had never heard of tempeh. I had only had tofu before of which I wasnt the biggest fan ever. However Ive come to enjoy tofu over the years. Its grown on me and its plant based protein.
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Sweet Tang Chia Smoothie
Theres nothing like a good smoothie, great recipes are hard to come by. Here we have one of the best.
Chia seeds have natural properties often used to make plant-based puddings.
In this smoothie they give it a smooth and creamy consistency. Add the 3 other ingredients and youre in smoothie heaven!