Expert Tips From A Dietitian
This is a level 1 recipe . Heres something that may be surprising: you can eat overnight oats for weight gain OR for weight loss! Its your overall calorie balance that leads to losing weight or gaining weight, not a specific food.
In this recipe, were using low fat and nonfat dairy, fresh fruit, and sugar-free maple syrup. This gives us low calorie overnight oats with a big volume that fills the pint jar. We get fiber, protein, and fluid volume to help keep us full.
What if I made overnight oats instead with whole milk or cream, whole milk yogurt, dried fruits, and real maple syrup? I could make a jar of overnight oats that is the exact same volume. However, this jar of oats will be at least 200-300 calories more than the low calorie oats.
Would I feel more full eating the higher calorie oats with the full fat dairy, sweetener, and dried fruit? I know I wouldnt, so choosing the low cal oats wont mean Ill just snack more later. Ill feel at least as satisfied choosing oats made with fresh fruit and low fat dairy.
This sort of thing can be a good thing to experiment with if you want to lose weight. Do you find you feel satisfied for longer when you use fresh fruit versus dried? Does it make a difference to your feelings of fullness if you use reduced fat milk versus whole?
Cinnamon Apple Overnight Oats
Another classic flavor combination, these Cinnamon Apple Overnight Oats are incredibly easy to make.
Simply add some shredded apple and cinnamon to a basic batch of overnight oats and allow the flavors to meld together overnight in the fridge.
The next day, top the oats with more apple, some chopped walnuts and more cinnamon!
Intensely Satisfying Vegan Recipes For Weight Loss
by noom | Jun 10, 2022 | Last updated Jun 10, 2022
When you eat the same meals every week, its easy to get bored. And when you get bored, youre more likely to stray from your weight loss goals.
If youre following a vegan diet to lose weight, you might find yourself in this predicament.
You need to add new recipes to your repertoire to keep from burning out on the same meals .
To that end, were sharing 55 vegan recipes for weight loss:
11 each for breakfast, lunch, dinner, snack, and dessert.
Since weight loss requires a calorie deficit, we kept this list to recipes with 500 calories or fewer .
Note: Consult with your health care provider before making any dietary changes
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They Are Also Low In Carbohydrates Making Them Great For Keto Dieters
Another super low calorie plant based noodle is sprout noodles!
This Black Bean Sweet Potato recipe is 100% plant based. Furthermore it contains over 20 grams of protein! Similarly it is high in fiber and vitamin A. It also has hemp seeds. Hemp seeds are a complete proteins. This means they contain all 8 essential amino acids. Hemp seeds are high in proteins, vitamins, minerals, and healthy fats. They contain omega 3 and 6, vitamin E, calcium, iron, and so much more. This plant based superfood is heart healthy, good for digestion, and even influence healthier skin.
How To Eat Oatmeal For Weight Loss
Oatmeal cooked in water, served with fresh fruit and drizzle of maple syrup or other natural sweetener is vegan, plant-based and McDougall-compliant.
In fact, oatmeal is fantastic for weight loss, especially when paired with fresh fruit or a side of veggies.
Serving the starch, the oatmeal, like this reduces the calorie density of the meal.
As a 50/50 plate, I like to eat this oatmeal, along with a plate of lemon pepper asparagus.
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Quinoa Oatmeal: Best Weight Loss Vegan Recipe
Here is a Quinoa Oatmeal vegan porridge you can have in your breakfast as a weight loss diet. There is nothing much complicated about this recipe if you know to prepare regular oatmeal.
This gluten-free breakfast mix with fruits, nuts, seeds, and spices is perfect for thoseon a plant-based diet.
You can use fruits, dried fruits, spices like cinnamon, cardamom, Protein Powder, etc for toppings.
There are varieties of Quinoa breakfast bowl ideas shared byYumna Jawad. Some are mentioned below:
- Blueberries with lemon zest and toasted sliced almonds.
- Apples with pecans, cinnamon, and maple syrup.
- Bananas with walnuts, hemp seeds, cinnamon, and caramel sauce.
Estimated nutrition values: Quinoa Oatmeal
| Nutrient |
How Do You Make Oatmeal
There are SO many ways to cook oats. For real! You can bake them, cook them on the stove top, make them in the slow cooker, make overnight oats or even make oatmeal in the microwave.
For this post, were going to focus on my go-to method for making oatmeal, rolled oats on the stovetop.
Combine ingredients Add ½ cup rolled oats, 1 cup water or milk and a dash of salt to a pot and heat over medium/high heat.
Simmer Bring the mixture to a boil, reduct heat and cook for about 5-7 minutes, stirring occasionally.
Serve The oatmeal is ready when the oats have soaked up most of the liquid and are creamy. See photo above!
Add toppings and enjoy Transfer oats to a bowl and add your favorite toppings.
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Top 10 Weight Loss Vegan Recipes Recipe By Yumna Jawad
Here is the list of Top 10 weight loss vegan recipes at Feel Good Foodie by Yumna Jawad. These recipes are shortlisted based on the different factors like calories, nutrition, ingredients used, and cooking procedure.
Yumna Jawad is the innovative mind behind these healthy and tasty recipes at the Feel Good Foodie recipe website. She puts her heart and pours love preparing these weight-loss-friendly recipes. She never compromises taste, neither the health while preparing her dishes.
So, get ready to add flavor to your diet plan with these healthy weight loss vegan recipes.
Faqs On Vegan Diet Plans
What Are Good Vegan Sources of Protein?
Good vegan sources of protein include tofu, lentils, chickpeas, tempeh, beans, and most nuts and seeds .
Nearly all greens, beans, grains, nuts, and seeds contain some protein.
A common concern of non-vegans is that there arent enough protein options to stay healthy. But its not difficult to consume the recommended daily amount as a vegan.
If you really struggle to get in your target protein intake, I suggest taking a vegan protein powder. Here are some of my favorites.
What Are Foods to Avoid on a Vegan Diet?
Foods to avoid on a vegan diet include any non-plant products, such as meat, poultry, seafood, dairy, and eggs as well as some natural flavorings, gelatin, added colorings, and certain additives.
There are a surprising amount of items that include ingredients or additives created from non-plant sources.
Even things that appear to be healthy vegan choices are actually not, such as breads, refined sugar, and the wax on some produce.
Ask for help at the grocery store or shop at specialty stores to avoid accidentally consuming non-vegan food.
What Can You Drink On A Vegan Diet?
On a vegan diet, you can drink anything without animal products such as 100% juices, milk alternatives such as soy and almond milk, Coca-Cola soda products, and ciders.
When choosing juices, be sure it says 100% juice and that you look carefully at if and how the juice is fortified.
ALSO READ: 8 Best Natural Sleep Supplements For Vegans
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Healthy Overnight Oats/ Do They Help With Weight Loss
Obviously, every oatmeal recipe is different, but those made with natural sweeteners, rolled oats, and other whole-food ingredients, in my opinion would be considered healthy and they can definitely help with weight loss.
When made with whole foods including whole grain rolled oats, chia or flaxseeds, nut butter, and fruit or maple syrup, this popular dish provides an ample amount of complex carbohydrates, filling fiber, healthy fats, protein, vitamins, and minerals.
When trying to lose weight its important to eat enough protein to help stabilize blood sugar levels and curb sugar cravings, and healthy fats also help you to feel more full so you dont over eat later in the day.
Easy & Delicious Recipe For Protein Oatmeal:
Ingredients:
- ½ cup old-fashioned rolled oats
- 1 cup of water
- cup raspberries or other berries
- A pinch of sea salt
- A drizzle of nut butter
Instructions:
1. To a small pot, add oats, a pinch of salt, and enough water , to cover everything. It will be very liquidy at first, but it will become thicker after a bit of cooking.
2. On medium heat, cook the oats for a couple of minutes. Add berries, and keep stirring.
3. Once it gets thicker, add the protein powder and extra milk or water if necessary. Turn off the heat, and mix everything.
4. Move the oats into a bowl, and add your favorite toppings. I added banana, hemp seeds, and hazelnut butter:
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Honey Cinnamon Peanut Butter Oatmeal
Yup, its got it all. Deliciously sweet protein-packed amazingness, in one bowl of heart-healthy gains. Cinnamon is a great addition to any oatmeal recipe as it can help increase inulin sensitivity, decreases blood sugar and boosts metabolism.
- 2 cups water, almond milk, and or oat milk divided
- 1 tbsp Organic Honey or Agave
- 1 dollop of peanut butter or PB2
- 1 dash of cinnamon
Oatmeal Smoothie With Yogurt 753 Calories
If youre in need of a breakfast oatmeal smoothie with yogurt, heres a delicious recipe. One cup of oats can keep you full and going for a long time. Combine it with healthy fats and protein and youve got a perfect healthy breakfast. This oatmeal smoothie has 753 nutrient-rich calories, a good meal replacement smoothie.
To be honest with you, Im not a fan of calorie counting. Never has been, never will be. In my opinion, what counts is not the number of calories you eat, but the quality of those calories. Sure, we might lose weight on a low-quality calorie diet, but eventually, it will catch up to us.
Food for us is what gasoline is to our cars. We want to give our body only the best fuel. It should have all the nutrients it needs to perform at its best. When we fill our bodies with nutrient-rich foods, its difficult to overeat. If we fill our bodies with empty calories, its difficult to ever feel satiated.
Smoothies are an easy and quick way to get high-quality calories into our system. It can help our bodies to function properly, lose weight, and reduce the risk of chronic diseases.
You dont have to make drastic changes overnight. In fact, research shows doing so might hinder your chances to change. Start slow! Making small, incremental changes may help to create new healthy eating habits that stick.
Whats equally important as your weight and how you look, is how you feel!
What Youll Need:
How to Prepare:
Also Check: Morning Smoothie Recipes For Weight Loss
Oatmeal And Protein Powder For Weight Loss:
Adding protein powder to your oats may lead to weight loss if thats your goal.
Thats because protein powder doesnt usually have many calories and helps you feel full for longer.
Protein powder can reduce your hunger levels, and because it is low in sugar and fat, it can lead to weight loss.
Additionally, oats contain beta-glucan, a type of soluble fiber that has been shown to promote fat loss, slow digestion, increase satiety and suppress appetite.
When you combine oatmeal with protein powder, you end up with a great filling meal that will keep you full for longer and can help you to lose weight.
Creamy Pumpkin Steel Cut Oats By From The Comfort Of My Bowl
This vegan oatmeal recipe is a cozy breakfast idea for pumpkin lovers. Topped with blueberries, toasted cashews, caramelized bananas, and pumpkin seed butter, it will provide all the comfort you need on a winter morning! Be sure to read the full post on From the Comfort of My Bowl website, because it includes tips and tricks for best results, substitution and topping ideas, as well as three different cooking methods .
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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.
Vegan Oatmeal Morning Fuel For Your Body
An IRONMAN event is a swim of 2.4 miles , followed by a cycle of 112 miles and finished with a marathon of 26.2 miles . There are several around the world every year.
As an IRONMAN Champion, not only do you have to run, cycle, and swim these incredible distances, you have to do it faster than everyone else. And Patrick Lange was the fastest athlete for two years in a row .
This vegan oatmeal will give you energy and boost your performance! But dont get me wrong its also perfectly acceptable to eat it when you are having a lazy day on the couch.
Its tasty, filling and the health benefits are just amazing. And obviously it brings proper results, when combined with the right training.
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Oatmeal For Weight Loss
Eating oatmeal for weight loss is also a great habit thats easy to follow. Not only does it taste great, but the body digests oatmeal at a slower pace, keeping blood sugar levels steady, your energy levels up, and reduces your hunger cravings.
Youll feel more full all morning and will be able to resist the temptation to snack. A good oatmeal breakfast is definitely part of a clean eating diet plan that will help you drop weight easily.
How to cook oatmeal for weight loss:
- Cook the healthy oatmeal in a naturally sweet, low calorie vegan milk like almond milk. It boosts metabolism, adds protein, and eliminates the need for sugar.
- Top the healthy oats with metabolism boosting fruits, like berries, or apples.
- Add zero calorie spices like cinnamon to add flavor, without calories.
More healthy oatmeal tips and low calorie oatmeal recipes below
Quick weight loss can be achieved with a healthy oatmeal breakfast daily.
Find 15 oatmeal recipes for weight loss below
Why We Love This Recipe
Today I am sharing my favorite go-to healthy oatmeal thats both quick and super easy to customize with various toppings! Plus, its 100% vegan using whole food plant-based ingredients!
Although oatmeal is healthy on its own, its nothing to get excited about, and this is where the toppings come in. Adding spices, fruits, nuts, seeds, and a drizzle of maple syrup and non-dairy milk takes it from plain to delicious!
Oatmeal is great all year long, but we love it, especially during the fall and winter. Its warm, filling, and supplies good carbohydrates to keep me going for a good part of the day.
And oatmeal isnt just for breakfast either and is perfectly acceptable for lunch or dinner. In fact, its good for you any time of day!
If you love oats, be sure to take a look at these vegan Healthy Overnight Oats, Overnight Steel Cut Oatmeal, Cinnamon Oatmeal, Pumpkin Oatmeal, or Apple Baked Oatmeal. Or see all the Oatmeal recipes on TSV!
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Keto Berries And Cream Overnight Oats
Overnight oats are a delicious, time-saving morning treat, and you can easily customize the recipe to your liking. To make a keto version of overnight oats, you’ll be skipping the grains and starting with a base of hemp hearts. Hemp hearts are basically shelled hemp seeds, and they’re a perfect low carb alternative. These superfood seeds clock in at 1 gram per 3 tablespoons, making them a power-packed addition to a super nutrition batch of oats.
Or simply make a bowl of oatmeal and try your own combination with these 11 Healthy Oatmeal Toppings That Help You Lose Weight.
The New York TimesEat This, Not That!
Banana And Almond Butter Oatmeal
I love the combination of peanut butter, bananas and honey. When I was little, my mom would combine the three for me in a sandwich, so this banana and almond butter oatmeal combo is one of those nostalgic meals that makes me feel all warm and fuzzy and bring me back to an easier time in my life.
In my quest for new metabolism boosting meals, I came up with this healthy oatmeal breakfast recipe. I recommend almond butter for weight loss vs. peanut butter as it boosts metabolism.
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