Vegan Recipes for Weight Loss (2024)

Check out this list of tasty vegan recipes for weight loss - all coming in at less than 350 calories per serving! If you're already vegan or new to a plant-based diet, then these tasty meat-free recipes not only taste great but are a delicious part of a calorie-controlled diet.

Vegan Recipes for Weight Loss (1)

Vegan Recipes for Weight Loss

There are loads of reasons that people start eating plant-based.

Perhaps it's for the environment or for the animals. Others might choose to stop eating meat and meat products for their health.

Going vegan can often result in weight loss, due to eating more high-fibre, nutrient-dense fruit and veggies.

However, there are some pretty tasty vegan foods out there that aren't so great for our waistlines (looking at you there, vegan chocolate cake and plate of fries).

I completely believe in balance, so as long as you usually eat healthy, nutritious foods, then you can have your cake and eat it. And regardless of your size, you should love your body - it's the only one you've got and it does a heck of a lot.

But it's great to have a load of low-calorie vegan recipes for weight loss on hand for dinners. And here it is! Scroll down for delicious and nutritious plant based dinners.

Disclaimer: I am not a certified nutritionist and make no claims to the contrary. Each individual’s dietary needs and restrictions are unique to the individual. You are ultimately responsible for all decisions pertaining to your health.

Vegan Diet for Weight Loss

We all know veggies are healthy, low in fat and calories and good for us. So here's a list of healthy recipes that can help you to lose weight as part of a balanced vegan diet.

Keep in mind that one of the best ways to make your body healthier is to eat a rainbow of healthy foods.

A vegan diet is perfect for putting fruit and veg front and centre on your plate at every meal.

For a final thought, I'll leave you with Michael Pollan's immortal words: "Eat food, not too much, mostly plants."

Vegan Recipes for Weight Loss

Check out this list of tasty vegan recipes for weight loss - all coming in at less than 350 calories per serving!

These recipes are all quite easy to make and are full of flavor.

Note: most calorie counts are given without rice or accompaniments. To keep calories down, you could make cauliflower rice.

This delicious creamy Red Lentil Dahl recipe is ready in just 25 minutes in 1-pot!It’s one of my all-time favourite dishes, and hundreds of readers agree with 5-star ratings. I always make a big batch and stash a few portions in the freezer.

Calories per serving: 293cal.

You’ll love this hearty Vegan Vegetable Stew! It’s warming, comforting and super easy to make in less than 30 minutes.

Calories per serving: 150 cals

Jamaican Jerk Tofu Skewers with vegetables are full of great taste and are super easy to make! Grill them on the barbecue, grill pan, pan fry or bake. This easy vegan recipe is mind-blowingly delicious and ready in just 15 minutes.

Calories per serving: 163 cal.

This delicious Tofu Curry is ready in just 20 minutes with 10 ingredients! It’s a flavorful curry sauce, full of Indian spices and cubes of crispy fried tofu, with spinach.

Calories per serving: 139cal

These Spanish beans with tomatoes and smokey sweet spices are so easy to make in one pot in less than 20 minutes with just 7 ingredients. This Spanish bean stew recipe is perfect as tapas, main meals or a side dish.

Calories per serving: 125

This tasty vegan Pad Thai is ready in just 15 minutes! It’s full of flavour and fresh veggies with a little chilli kick and crunchy peanuts. Made with rice noodles, it’s also gluten free.

Calories per serving: 202cal

This beetroot soup is vibrant, smooth and full of flavour. You only need 6 ingredients for this smooth, creamy and tasty vegan or vegetarian beet soup. It is similar to borscht soup and it’s hearty and filling.

Calories per serving: 139cal

Whole roasted cauliflower is a showstopping healthy baked main or side dish. The garlic and smoked paprika give it a wonderful flavor, while the cauliflower gets soft inside and crispy on the outside. Serve it with a big pile of salad, or steamed veggies.

Calories per serving: 111cal

This slow cooker or stovetop Lentil Stew will warm you up on cold evenings and keep you full for ages. It’s easy, hearty and bursting with vegetables and great taste. Optional harissa paste gives a lovely depth of warm flavor.

Calories per serving: 300cal

This kale soup recipe is quick and easy. You only need 6 ingredients and 20 minutes! It’s vegetarian and gluten-free and easily vegan. This bright green soup is full of nourishing ingredients and tastes delicious.

Calories per serving: 150cal

This vegan lentil soup is velvety smooth, creamy, nourishing and only has 7 ingredients! Ready in less than 25 minutes, it’s a one-pot high-protein, filling and delicious soup recipe.

Calories per serving: 218cal

This simple and flavourful Asian-inspired vegan noodle salad is quick and delicious, especially with pizazz from the easy peanut sauce.

Calories per serving: 280cal

Vegan Shepherds Pie is easy to make in just 30 minutes and is full of nourishing ingredients. This tasty hearty comfort food brings mushrooms and lentils together under a blanket of crushed potatoes. Vegan and gluten-free.

Calories per serving: 313cal

This delicious easy vegan tomato soup recipe only takes 20 minutes to make and 6 simple ingredients. It’s full of flavor, creamy and is vegetarian, vegan and gluten free.

Calories per serving: 127cal

This easy vegan Mexican Bean Soup is a hearty bowl full of flavour. It’s rammed with beans and veggies, and is deliciously spiced and warming. The best thing is you can make this recipe in just 15 minutes!

Calories per serving: 127cal

Beet balls are not only luminously purple, but they are nicely dense and packed with flavour from the toasted walnuts and herbs, which pair beautifully with the earthy beetroot. They’re perfect on top of courgetti (zoodles). Vegan.

Calories per serving: 301cal

This easy vegan laksa is ready in just 15 minutes, and it’s bursting with flavour from the coconut milk, chilli and turmeric. It’s a filling meal full of delicious broth.

Calories per serving: 272cal

This carrot sweet potato soup is rich, creamy and packed with vegetables.It’s really easy to make, vegan, gluten free and freezable.

Calories per serving: 140cal

This easy vegan caesar salad is extra special with creamy cashew dressing, grilled lettuce and homemade herb croutons. It’s simple to make and perfect as a main meal or side dish.

Calories per serving: 256cal

This Thai Tofu Noodle Bowl has air fried tofu to make it lovely and crispy, with rice noodles and veggies plus a delicious Thai peanut sauce for the noodle salad. It’s vegan, gluten free and ready in just 25 minutes!

Calories per serving: 258cal

This tasty Vegan Peanut Stew takes just 25 minutes to make! It is packed with vegetables, kidney beans, spices and flavour. The cumin, turmeric and chilli work well with the creamy peanut butter in this nourishing and vibrant dish.

Calories per serving: 164cal

This super-tasty vegan chickpea curry is easy, healthy and absolutely delicious! The tasty curry sauce is so easy to make and takes just 20 minutes in one pot. Perfect for a midweek meal. Coconut-free. 115 calories per generous portion. Vegan, vegetarian and gluten free.

Calories per serving: 115cal

These juicy and tender grilled portobello mushroom steaks are AMAZING! They’re quick (ready in just 15 minutes!), easy, tasty and have all the best flavours of a smokey grilled steak, but vegan. The charred mushrooms have a lovely dense texture that’s perfect with the flavourful simple marinade.

Calories per serving: 216cal

This kale and ale slow cooker stew is bursting with flavour from fresh thyme and paprika. This vegan stew is hearty and filled with vegetables.

Calories per serving: 149cal

Mushrooms on toast is a quick, easy and flavourful vegetarian or vegan brunch or breakfast recipe. It’s even great as a lunch or supper! The sauteed mushrooms are juicy and succulent, with extra flavor from the garlic and thyme.

Calories per serving: 142cal

Miso mushrooms bring a lovely earthy, umami taste to this dish. The flavors pair beautifully with the dense bite of the spiralized courgette/zucchini noodles. An easy, healthy veg-packed meal that’s ready in just 35 minutes.

Calories per serving: 212cal

Caponata alla Siciliana is a traditional vegan Italian eggplant stew from Sicily. It’s an easy stew that makes the most of late summer vegetables, but is now popular year round.

Calories per serving: 72cal

Green salad doesn’t have to be boring. Nope. I’ve made this recipe extra special with slices of pear and apple, plus a super-easy, tasty pumpkin seed (pepita) dressing. This is my go-to summer salad.

Calories per serving: 288cal

Courgetti /Zoodles (spiralised courgette aka zucchini) is a healthy and easy way to make ‘pasta’. It’s a great way to get extra vegetables into your diet and you can eat it lightly cooked or raw. Here’s I’ve topped it with a tasty simple pea and mint sauce. It’s an all-vegetable meal that’s low calorie, vegan, gluten free, healthy and delicious.

Calories per serving: 96cal

This velvety zucchini courgette soup is a tasty way to use up the summer squash. It’s quick, easy and delicious and you only need 5 ingredients and 15 minutes. Plus, this recipe only has 46 calories and 2 Weight Watchers points!

Calories per serving: 46cal

Photo Credit:moonandspoonandyum

Vegan Instant Pot Butternut Squash Curry

This super quick, easy and flavorful Butternut Squash Curry from Moon and Spoon and Yum can be made in an Instant Pot pressure cooker (in just about 10 minutes!) or the stovetop. This delicious spicy vegan curry dish can be enjoyed on its own, or served over rice or quinoa, for a healthy and comforting autumn meal.

Calories per serving: 123 cals

Photo Credit:happykitchen.rocks

One Pot Vegan Minestrone Soup

This hearty vegan minestrone soup from Happy Kitchen is packed with seasonal vegetables, beans, lentils and whole grains. Perfect comforting vegan winter soup full of flavor and nutrients!

Calories per serving: 106cal

Photo Credit:iheartvegetables.com

Sweet and Sour Tempeh

This sweet and sour tempeh is a healthy twist on your favorite takeout. The homemade sauce is just 5 ingredients, and this recipe is ready in less than 30 minutes.

Calories per serving: 196cal

Tuck into this healthy and delicious broccoli salad with potatoes, peas, spinach and fresh herbs. It’s vegan, gluten free, dairy free and sooo easy and tasty. This salad is a great barbecue side dish or main meal. Ready in just 15 minutes.

Calories per serving: 134cals

Vegan crispy duck? Oh yes! Seasoned roasted cauliflower makes an easy and delicious substitution. I’ve then added easy homemade pancakes and plum sauce.

Calories per serving: 228cal

Photo Credit:eatwithclarity.com

Mediterranean Chickpea Salad

Need a healthy lunch or a side dish for a party in 10 minutes?! This Mediterranean Chickpea Salad is made especially for you! It's loaded with healthy protein and fiber to keep you full and satisfied for hours.

Calories per serving: 329cal

Photo Credit:aplantifulpath.com

Asian Soy Curl Lettuce Wraps

These Asian Soy Curl Lettuce Wraps are quick to make, healthy, and so tasty! They make a perfect light meal.

Calories per serving: 268cal

Photo Credit:profusioncurry.com

Miso Glazed Grilled Veggies

Miso glazed portobello and bok choy are delicious and healthy. These wholesome grilled veggies are low calorie, high flavor and hearty.

Calories per serving: 120cal

Photo Credit:www.staceyhomemaker.com

Vegan Roasted Vegetable Tofu Tacos

These hearty vegetable tofu tacos are easy to make and loaded with perfectly roasted cauliflower, meaty mushrooms, sweet bell peppers, taco-seasoned crumbled tofu, and creamy avocado! This ultra-satisfying, low-carb meal will fill you up but keep you feeling light!

Calories per serving: 166cal

Photo Credit:www.slowcookerclub.com

Slow Cooker Bean Chilli

A super low calorie vegan bean chilli, can be made in a slow cooker or a pan - perfect for filling up but still maintaining a healthy diet!

Calories per serving: 252cals

Vegan Recipes for Weight Loss (2024)

FAQs

What vegan food helps you lose weight? ›

Focus on Whole Foods: Encourage individuals to prioritize whole, unprocessed plant-based foods such as fruits, vegetables, whole grains, legumes, nuts, and seeds. These nutrient-dense options are lower calorie density and rich in fiber, vitamins, and minerals, supporting weight loss and overall health.

How to lose 20 pounds on a vegan diet? ›

5 Habits for Easy Vegan Weight Loss: How I Lost 20 lbs
  1. Consuming enough vegan protein. ...
  2. Eat enough Fruit and Vegetables. ...
  3. Make sure your meals are balanced! ...
  4. 80/20 Rule. ...
  5. Create a list of easy vegan recipes.
Feb 3, 2024

Can you lose weight faster on a vegan diet? ›

From more fiber to limiting processed food, here's what you need to know. According to a study published in the Journal of General Internal Medicine, individuals who follow a vegan diet for approximately 18 weeks shed, on average, four pounds more than those who follow animal-based diets.

How to lose lower belly fat vegan? ›

Maintaining healthy gut bacteria, getting adequate sleep, reducing stress and eating plenty of fiber all help reduce belly fat. Another key factor is weight loss. Reducing overall calorie intake and increasing exercise significantly helps reduce overall body fat.

What foods burn fat crazy? ›

12 Metabolism-Boosting Foods to Aid Weight Loss
  • Fish & Shellfish. Metabolism-Boosting Powers: Fish (salmon, tuna, sardines and mackerel) are rich in omega-3 fatty acids and protein. ...
  • Legumes (Also known as beans) ...
  • Chili Peppers. ...
  • Lean Meats. ...
  • Low-Fat Milk. ...
  • Broccoli. ...
  • Lentils. ...
  • Oatmeal.

How to burn fat as a vegan? ›

Tips to lose weight on a vegan diet
  1. Step 1: Set achievable and realistic goals.
  2. Step 2: Create a calorie deficit.
  3. Step 3: Start exercising regularly.
  4. Step 4: Choose whole or less processed foods rather than highly processed foods that contains more calories.
  5. Step 5:Choose nutritious and filling vegan snacks.
Nov 3, 2023

How to get rid of tummy fat? ›

8 Ways to Lose Belly Fat and Live a Healthier Life
  1. Try curbing carbs instead of fats. ...
  2. Think eating plan, not diet. ...
  3. Keep moving. ...
  4. Lift weights. ...
  5. Become a label reader. ...
  6. Move away from processed foods. ...
  7. Focus on the way your clothes fit more than reading a scale. ...
  8. Hang out with health-focused friends.

Is peanut butter vegan? ›

The bottom line. Most types of peanut butter are free of animal products and can be enjoyed as part of a vegan diet. However, some varieties are made in facilities that also process animal products or contain refined sugar that was produced using bone char or non-vegan ingredients like honey or fish oil.

How much weight can you lose in 2 weeks on a vegan diet? ›

Vegan diet to lose weight

Studies have shown that a vegan diet can reduce your weight by an average of 5.6 pounds in 18 weeks, or less or more than a third of a pound per week!

How do vegans get protein? ›

Grains: Grains high in protein include cornmeal, kamut (wheat berries), teff, quinoa, whole-wheat pasta, wild rice, millet, couscous, oatmeal, and buckwheat. Non-dairy milk: Just one cup of soy milk can pack about 7-9 grams of protein.

What happens first week of vegan diet? ›

At the start of a change to a vegan diet, you could experience a variety of differences to your body. These may include being hungrier, getting gassier, a change in your skin or body odor, weight loss or gain, better or worse sleep, headaches, tiredness, or having more energy.

What foods cause lower belly pooch? ›

Worst Foods for Your Belly
  • Doughnuts. 1/21. Can't resist fresh doughnuts? ...
  • Ice Cream. 2/21. You do get some calcium from ice cream. ...
  • Chips. 3/21. A serving of 15 chips has 160 calories. ...
  • Bacontini. 4/21. This cocktail is as fatty as it is trendy. ...
  • Beer. 5/21. ...
  • Hot Dogs. 6/21. ...
  • Fatty Red Meat. 7/21. ...
  • Meat-Topped Pizza. 8/21.
Apr 24, 2022

What is the best diet to lose belly fat? ›

Focusing on plant-based foods, such as fruits, vegetables and whole grains. Choosing lean sources of protein, such as fish and low-fat dairy products. Limiting processed meats, as well as the saturated fat that's found in meat and high-fat dairy products, such as cheese and butter.

How to get shredded vegan? ›

Go Vegan, Get Ripped: How to Make the Switch
  1. You're going to have to count your calories now.
  2. And don't replace everything with carbs.
  3. Stock up on supplements.
  4. Learn to love legumes.
  5. Plan your meals ahead.
  6. Read your non-dairy milk labels.
  7. Find your sources of instant fuel.
  8. Keep protein-intake on the higher side.

What do vegans lose in their diet? ›

For example, animal products are an abundant source of vitamin B12, which helps maintain blood cells and prevent anemia. Researchers have also found that levels of zinc, protein, selenium, and other nutrients are low in vegan diets.

What are low calorie vegan foods that fill you up? ›

Healthful foods that are high in protein, fiber, or both tend to be filling. Rich sources of protein for vegans include foods such as soybeans, pulses, and some nuts and seeds. Oats, vegetables, nuts, seeds, legumes, and fruit are all good sources of fiber.

How do vegans keep weight on? ›

To gain lean weight as a vegan: Prioritize consuming protein-rich plant-based foods like tofu, tempeh, legumes, and quinoa to support muscle growth. Engage in regular strength training exercises to stimulate muscle development and maintain a balanced physique.

Is a vegan diet less fattening? ›

Vegans are more likely to have a lower body mass index (BMI), thanks, in part, to this fibre-rich and naturally satiating way of eating. As a consequence, vegan diets tend to be lower calorie and effective for weight management.

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