Vegan Recipes For Weight Loss

Vegan recipes have incredible benefits — and don’t think you’re avoiding protein. When using the right ones, vegan meals have great complex carb and protein ratios. Meanwhile, vegan recipes for weight loss can be as sensually pleasing as you wish. Nothing beats a delectable meal that looks colorful, smells fresh, and twists your taste buds into submission. Who would know better than vegans eating plant-based foods? Adding super greens, protein sources, and fast-satiety foods might improve your weight loss journey.

Is Vegan Food Good For Weight Loss?

Can you lose weight with vegan meals? Yes! But how?

The Physicians Committee for Responsible Medicine studied a low-fat vegan diet against no diet changes for 18 weeks (2). Vegans consumed less animal fat and lost more weight. Animal fat provides many calories, so vegan diets have already cut out calories. 

Easy Vegan Recipes For Weight Loss

Everyone enjoys an easy recipe on a busy day. Let’s begin with easy vegan weight-loss recipes to ensure you can burn fat and lose weight anywhere. 

Italian Zucchini Stew

Nothing tastes more delicious on a cold evening than an Italian stew. So, why shouldn’t you enjoy one as a vegan? It isn’t all about salads. Try this mouth-watering recipe instead.

• Servings: 4
• Calories: 199
• Protein: 6 g
• Carbs: 38 g
• Fat: 4 g

Ingredients:

• 1 tbsp olive oil
• 1 onion
• 2 celery stalks
• 1 green bell pepper
• 4 chopped garlic cloves
• 1 tsp dried oregano
• ½ tsp dried basil
• ½ tsp chili flakes
• 1 pack tomato paste
• 4 chopped medium zucchini
• 5 freshly peeled and chopped tomatoes
• 1 ½ cups of water
• Salt and pepper to taste

Directions:

1. Warm a Dutch oven with oil over medium heat.
2. Saute the onions, celery, and bell pepper for 8 minutes.
3. Add the garlic, oregano, basil, and chili flakes for 1 minute.
4. Add the paste to cook for another minute.
5. Combine the zucchini, tomatoes, and water before bringing to a boil.
6. Reduce your heat to medium-low to simmer the stew for 10 minutes.
7. Add the salt and pepper to taste.

Read More: Vegan Substitute For Heavy Cream And How To Make Each One

Zesty Vegan Fajitas

Please remember to buy vegan tortillas to use in this recipe. However, it makes an ideal lunchtime meal with color and flavor. 

• Servings: 6
• Calories: 182
• Protein: 4.1 g
• Carbs: 24.8 g
• Fat: 8.1 g

Ingredients:

• 2 minced garlic cloves
• ¼ cup lime juice
• 2 tsp ground cumin
• 1 tsp dried oregano
• 1 tsp chili flakes
• ½ tsp paprika
• ½ tsp salt
• ½ tsp pepper
• 2 tbsp olive oil
• ½ cup chopped portobello mushrooms
• 8 green asparagus spears
• 1 bell pepper
• ½ medium onion
• ¼ cup chopped cilantro
• Guacamole
• 6 vegan tortillas

Directions:

1. Stir the spices and lime juice in a bowl.
2. Warm a skillet with oil over medium heat.
3. Start frying the mushrooms for 4 minutes.
4. Raise the heat to high as you remove the mushrooms.
5. Add the onion, bell pepper, and asparagus to cook for 4 minutes.
6. Lower the heat and bring back the mushrooms.
7. Pour your spicy sauce over the veggies.
8. Keep stirring until the mushroom water dries.
9. Sprinkle the mix with cilantro.
10. Add some guacamole to the tortillas before scooping the mixture into them.

Low-Carb Vegan Recipes For Weight Loss

The Mayo Clinic confirms that a low-carb diet may help you to lose weight (7). A daily limit of 57 grams of carbs is good for losing weight fast. Let’s see some recipes with a few carbs.

Eggplant Stir-Fry

Stir-fry is a vegan’s best friend to skip the salad, and this low-carb choice is delicious. 

• Servings: 4
• Calories: 161
• Protein: 2 g
• Carbs: 13 g
• Fat: 12 g

Ingredients:

• 2 large squarely chopped eggplants
• 5 tbsp peanut oil
• 2 tbsp hoisin sauce
• 2 tbsp low-sodium soy sauce
• 1 tbsp plum sauce
• 2 chopped jalapeno peppers
• 1 bell pepper
• 2 tsp minced garlic
• ¼ tsp ground ginger
• ¼ cup chopped basil

Directions:

1. Warm the oil in a large cast-iron skillet.
2. Cook the eggplant for 5  minutes until browned.
3. Whisk the soy, hoisin, and plum sauce together.
4. Remove the eggplant to fry the onion, bell pepper, and jalapenos for 5 minutes.
5. Add the garlic, ginger, and basil for another minute.
6. Return the eggplant and stir well.

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Sauteed Peanut Butter Broccoli

Broccoli is one of the nicest and most versatile ingredients for vegans. Meanwhile, some exotic ingredients add tasty flavors. 

• Servings: 6
• Calories: 154
• Protein: 6 g
• Carbs: 12 g
• Fat: 10 g

Ingredients:

• 8 cups steamed broccoli florets
• 1 cup chopped bell pepper
• 2 tbsp sesame oil
• ½ cup chopped onion
• 3 chopped garlic cloves
• 2 tbsp low-sodium tamari
• 3 tbsp peanut butter
• 2 tbsp rice vinegar
• 1 tbsp maple syrup
• 1 tbsp cornstarch

Directions:

1. Boil an inch of water in a skillet over medium-high heat.
2. Add bell pepper, garlic, and onion to cook for 3 minutes.
3. Add the broccoli to cook for another 3 minutes.
4. Whisk the remaining ingredients together before adding them to the skillet.
5. Stir while cooking until it thickens.

Healthy Vegan Recipes For Weight Loss

For added health benefits, we recommend super greens in your vegan dishes (3). Super greens improve digestion, aid weight loss, and have health benefits. 

Super Green Vegetable Soup

Soup is another way to enjoy delicious vegan dishes while you lose weight. Furthermore, adding super greens will make it healthier. 

• Servings: 4
• Calories: 381
• Protein: 9.9 g
• Carbs: 35 g
• Fat: 24.3 g

Ingredients:

• 3 tbsp avocado oil
• 1 ½ cups chopped leeks
• 3 minced garlic cloves
• 3 diced celery stalks
• 1 diced zucchini
• ¾ cup chopped green beans
• ¾ cup fresh peas
• 3 tbsp cilantro
• ¼ cup parsley
• 1 ½ tsp salt
• ¾ tsp pepper
• 5 cups low-sodium vegetable broth
• 1 tbsp lemon juice
• 4 cups chopped leafy greens
• 1 tsp agave syrup

Directions:

1. Warm a Dutch oven with oil over medium heat.
2. Saute the garlic and leeks for 5 minutes.
3. Add the zucchini, peas, celery, and green beans for another 2 minutes.
4. Add the cilantro, parsley, salt, pepper, and broth after 2 minutes.
5. Lower the heat for a 20-minute simmer.
6. Add the leafy greens to cook for 5 minutes.

Read More: Healthy High Calorie Vegan Foods For Weight Gain

Crispy Tofu And Seaweed Salad Bowl

Vegan seaweed salads are a superfood, and adding some protein helps. This recipe is a tasty one-bowl salad. 

• Servings: 2
• Calories: 290
• Protein: 12 g
• Carbs: 14 g
• Fat: 22 g

Ingredients:

• 3 dried wakame seaweed
• 1 portion crispy air-fried tofu
• 2 diced carrots
• 1 large diced cucumber
• ¼ cup sesame seeds
• ¼ cup shitake mushroom vinegar
• 1 sliced medium avocado
• ¼ cup chopped green onion

Directions:

1. Soak your seaweed for 5 minutes.
2. Drain the seaweed before breaking it into bite-sized pieces.
3. Boil the seaweed for 5 minutes before chilling it in the fridge.
4. Toss the seaweed with your carrots and cucumber.
5. Top the salad with the tofu, sesame seeds, avocado, onion, and vinegar.

Vegan Smoothie Recipes For Weight Loss

Smoothies are the breakfast hero of weight loss enthusiasts. Spine and Pain Clinics of North America confirms how smoothies can help you consume more fiber (12). 

Banana Spinach Smoothie

Bananas and spinach are some of the smoothie ingredients. You’ll find them in many vegan recipes because they taste amazing. 

• Servings: 1
• Calories: 310
• Protein: 15 g
• Carbs: 37 g
• Fat: 14 g

What to blend until smooth:

• 1 banana
• ¾ cup chopped spinach
• 1 ¼ cup soy milk
• 1 tbsp peanut butter

Oats And Blackberry Smoothie

Vegan oats and blackberry smoothies have more calories, so remember to drink them moderately. However, the taste is a welcomed treat on occasion. 

• Servings: 1
• Calories: 482
• Protein: 22 g
• Carbs: 56 g
• Fat: 22 g

What to blend until smooth:

• 1 ½ cup coconut milk
• 1 cup frozen blackberries
• 2 tbsp oats
• ½ medium mango
• 1 tbsp flax seeds
• 2 ice cubes

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Vegan Protein Shake Recipes For Weight Loss

Did you know that plant-based protein may help you lose weight? Your body spends more energy consuming heat-releasing protein. As a result, you burn a few more calories.. Maastricht University discusses thermogenesis-inducing protein (4).

Vegan Protein Powders

Plant-based protein powders can be made from the following ingredients:: 

• Chickpea protein
• Hemp protein
• Pea protein
• Pumpkin seed protein
• Rice protein
• Vegan protein blends

Turmeric Mint Protein Smoothie

This vegan protein smoothie makes 2 servings. It has a refreshing taste and includes hemp seeds. Alternatively, replace the seeds with 2 tablespoons of powder. 

• Servings: 2
• Calories: 277
• Protein: 23 g
• Carbs: 3 g
• Fat: 22 g

What to blend until smooth:

• 2 small turmeric roots peeled
• ½ tsp ground ginger
• ½ cup hemp seeds
• 1 tbsp mint leaves
• 3 cups unsweetened almond milk

Raw Green Protein Smoothie

Simplicity is the best choice to lose weight. It uses hemp hearts instead of seeds, which you can replace with 2 tablespoons of protein powder. The recipe makes 1 serving. 

• Servings: 1
• Calories: 365
• Protein: 16 g
• Carbs: 41 g
• Fat: 17 g

What to blend until smooth:

• 1 dried fig
• 1 freshly chopped pear
• 1 cup chopped spinach
• ½ tsp vanilla extract
• 1 cup almond milk

FAQs

Is A Vegan Diet Good For Weight Loss?

Yes! The Physicians Committee for Responsible Medicine compared veganism to no diet changes over 4 months (2). Vegans consumed less animal fat and lost more weight. So, you’ll lose weight on a vegan diet. 

How Do Vegans Lose Weight Fast?

Vegans tend to eat more fiber, which can make you feel full faster. Italy’s University Magna Grecia realized how plant-based fat might boost the metabolism of vegans and vegetarians (5). The George Washington University School of Medicine also found that a low-fat vegan diet was associated with significant weight loss in overweight postmenopausal women (11). 

How Much Weight Can You Lose By Going Vegan For A Month?

Kyung Hee University confirmed that a month’s vegan diet resulted in weight loss and improved metabolic disease risk factors (10). However, everyone’s different. Having goals for how much you want to lose in a month is better. WebMD suggests losing 1-2 pounds weekly or 4-8 monthly is a safe, sustainable pace (6). 

What Are The Best Veggie Salad Recipes For Weight Loss?

Super greens include veggies like kale, barley grass, broccoli, oat grass, and chlorella. Super greens include herbs, seaweed, algae, grass, and dark leafy vegetables. Any super greens recipe is a winning weight-loss choice with added benefits (3).

The Bottom Line

Eating vegan meals will aid weight loss and help you achieve your goals. You don’t even have to be a vegan. We have a 30-Day vegan diet plan that works, and you can use these recipes (1). Go vegan for a month to try this incredible weight-loss hack.