30 Vegan Recipes for Weight Loss (2024)

Check out these amazing Vegan Recipes for Weight Loss! These easy, healthy recipes are low in calories but will help bulk up your plate to make losing weight easier.

But first, I want to start by saying that I think everyone should be whatever size they like as long as it makes them happy. Period. Rock your bod anyway you like it! Second, I want to say that I lost 10 pounds over the last couple of months, plus I'm pretty dang sure I gained muscle while doing it. ~flexes measly bicep~ I was happy with my bod a couple months ago, but I was starting to realize my potato chip to vegetable ratio was a little off, so I thought it was time to do something about it.

On average, vegans have a lower BMI than meat eaters or even vegetarians. The reason? Whole plant foods are low in calories, high in fiber (a calorie-free filler upper), have a high water content (another calorie-free filler upper), and are nutrient dense, so your body will feel nutritionally satisfied (aka no cravings). Whereas animal products, especially meat and cheese, tend to be high in calories, lower in nutrients, and contain zero fiber. So it's definitely easier to stay slim as a vegan, but just because on average vegans weight less, it doesn't mean all vegans are super thin. After all, potato chips are vegan too (as my love handles discovered).

After reading Proteinaholic (I highly recommend this book); where I learned about North America's needless obsession with protein, I learned the simple truth (science-backed): the ONLY way to lose weight is to consume fewer calories than you put out. Period. No matter what the macronutrient ratios you strive for, whether it be low carb, high carb, high fat, low fat, high protein, low protein. No matter what fancy name you give your diet, Paleo, Keto, Weight Watchers, 80/10/10, it doesn't actually matter when it comes to weight loss. The reason you lose weight is because you consume fewer calories than you put out, whether you realize it or not. Don't believe me? Read Proteinaholic.🙂

This is super good news because it makes it so very simple: eat whatever you want, just eat a little less, or find ways to lighten the calorie load a smidge. That's it. Keep doing that and you will lose weight, slowly, but surely. It takes time to put weight on, so don't rush to take it off.

So, what are the best vegan recipes for weight loss? If you are on a similar journey as me then hopefully you find some scrumptious deliciousness here. I've selected vegan recipes that are low in calories but will help bulk up your plate and I've listed the calories per serving for your convenience. To view the full recipe click on the picture or the title of the recipe.

It Doesn't Taste Like Chicken (that's me!): Tofu Scramble

175 calories per serving.

Rhian's Recipes: Vegan Tofu Rice Noodle Salad

203 calories per serving.

It Doesn't Taste Like Chicken (that's me!):VEGAN NACHO STUFFED PORTOBELLOS

218calories per stuffed mushroom.

Strenght & Sunshine: Raw Spiralized Thai Salad

52 calories per serving.

Strength & Sunshine: Quinoa Spring Rolls With Homemade Duck Sauce (Gluten-Free, Vegan)

110 calories per serving, 8 servings in this dish.

It Doesn't Taste Like Chicken (that's me!): Vegan Seitan Steak

295 calories per steak.

Strength & Sunshine: Grilled Ginger Cauliflower Steaks with Tahini Sauce

203 calories per serving.

Veggie Inspired:ROASTED CAULIFLOWER SALAD W/ LENTILS & GRAPES

217 calories per serving.

A Virtual Vegan:Healthy No Oil Crispy Roasted Potatoes

185 calories per serving.

Veggies Save The Day:CHICKPEA STIR FRY (OIL-FREE)

240 calories per serving.

VegAnnie: Healthy Fudgy Brownies

59 calories per brownie.

Veggie Desserts:SPANISH BEANS WITH TOMATOES

125 calories per serving.

Veggie Desserts:EASY VEGAN PEANUT STEW RECIPE

164 calories per serving.

Veganosity:GREEN SPRING VEGETABLE BOWL & CREAMY CHIMICHURRI

168 calories per serving.

Yummy Mummy Kitchen:ONE PAN ZUCCHINI NOODLES WITH ROASTED CHERRY TOMATOES

203 calories per serving.

As Easy As Apple Pie:HEALTHY CAULIFLOWER MASHED POTATOES

96 calories per serving.

It Doesn't Taste Like Chicken (that's me!): Vegan Butter Cauliflower

195 calories per serving. (Doesn't include rice).

Chocolate Covered Katie:Crispy Lemon Cauliflower

114 calories per serving. (Doesn't include rice).

Wallflower Kitchen:100 CALORIE CHOCOLATE ORANGE MUFFINS

108 calories per serving. Liar! Teehee... 🙂

Yummy Mummy Kitchen:CHICKPEA VEGETABLE SOUP

211 calories per serving.

Veganosity:SOFRITAS TOFU LETTUCE WRAPS

61 calories per lettuce wrap.

It Doesn't Taste Like Chicken (that's me!):Easy Vegan Potato and Corn Chowder

126 calories per serving.

Cookin' Canuck:SLOW COOKER ITALIAN CHICKPEAS

188 calories per serving.

Eat Yourself Skinny:ZUCCHINI NOODLES WITH CREAMY AVOCADO PESTO

214 calories per serving.

Eat Yourself Skinny:SWEET POTATO & BLACK BEAN QUINOA BAKE

273 calories per serving.

Build Your Bite:BROCCOLI TOFU STIR FRY

309 calories per serving.

Connoisseurus Veg:EGGPLANT BOURGUIGNON

331 calories per serving.

It Doesn't Taste Like Chicken (that's me!):Vegan Irish Stew

233 calories per serving.

Minimalist Baker:SPICY KOREAN-STYLE CAULIFLOWER WINGS

142 calories per serving.

It Doesn't Taste Like Chicken (that's me!):10 Minute Peanut Butter Popcorn

215 calories per serving← I make this recipe on repeat.

I hope you enjoyed this post of vegan recipes for weight loss!

Bon appetegan!

Sam.

FAQs

How to lose 20 pounds on a vegan diet? ›

5 Habits for Easy Vegan Weight Loss: How I Lost 20 lbs

Consuming enough vegan protein. ...
Eat enough Fruit and Vegetables. ...
Make sure your meals are balanced! ...
80/20 Rule. ...
Create a list of easy vegan recipes.

Feb 3, 2024

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How do vegans lose belly fat? ›

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.

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

Eating a vegan diet is associated with a decreased risk of diabetes, heart disease and certain types of cancer. This vegan weight loss meal plan also sets you up to lose a healthy 1 to 2 pounds per week.

Learn More Now ›

What vegan foods are best for weight loss? ›

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.

Tell Me More ›

Why did I lose so much weight going vegan? ›

Generally speaking, vegan diets are associated with a lower calorie intake than other forms of plant-based diets, resulting in more significant weight loss. Lower calorie intake is attributed to plant-based diets with higher fiber content, greater food volume, and lower energy density.

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Why am I losing so much weight on a vegan diet? ›

Summary. There are three main reasons why a vegan diet can result in people losing weight. You tend to eat more fibre, which can help you feel fuller for longer. Vegan diets are also low in calories and high in nutrients, plus, plant foods can promote good gut health that can have a positive impact on weight management ...

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How much weight do vegans lose in a month? ›

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!

Tell Me More ›

What causes visceral belly fat? ›

Visceral fat is caused by eating more calories than you burn and not moving enough. A waist circumference of 80cm or more for females and 94 cm or more for males could mean that you have too much visceral fat. To prevent visceral fat, focus on maintaining a healthy balanced diet and keeping physically active.

Get More Info Here ›

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.

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 do vegans get protein? ›

Some plant-based foods, such as soybean products, seitan, beans, and lentils contain high amounts of protein. You can also find protein in nuts, whole grains like quinoa and amaranth, and hemp seeds. People following a vegan diet may need to plan in order to reach their daily protein goals.

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What are the most filling vegan foods? ›

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.

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How much weight can I lose in a month on a vegan diet? ›

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! In theory, you can lose up to 63 pounds in a year. However, the amount you lose depends on several factors.

Find Out More ›

Is it harder for vegans to lose weight? ›

Going vegan leads to reducing the number of high-calorie foods you eat, because sometimes you end up replacing high-calorie foods with high-fiber foods, which have fewer calories and keep you full longer. Many studies have shown that vegan diets are much more effective for weight loss than other diets.

Is it hard to lose weight on a vegan diet? ›

A new study finds that following a plant-based diet is more associated with weight loss for overweight adults than a standard omnivorous diet. It also concludes that the quality of such a diet makes a difference when it comes to how much weight is lost.

Read The Full Story ›

How much weight can you lose going vegan for a month? ›

You can lose up to 2 to 3 pounds a week and keep it off it you stick to a whole food plant-based –or vegan– diet. For what foods are "on the list" and how much is recommended for each, check out the Vegan Food Pyramid.

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