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).

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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.

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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.

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Strenght & Sunshine: Raw Spiralized Thai Salad

52 calories per serving.

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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.

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Strength & Sunshine: Grilled Ginger Cauliflower Steaks with Tahini Sauce

203 calories per serving.

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Veggie Inspired:ROASTED CAULIFLOWER SALAD W/ LENTILS & GRAPES

217 calories per serving.

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A Virtual Vegan:Healthy No Oil Crispy Roasted Potatoes

185 calories per serving.

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

240 calories per serving.

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VegAnnie: Healthy Fudgy Brownies

59 calories per brownie.

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Veggie Desserts:SPANISH BEANS WITH TOMATOES

125 calories per serving.

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Veggie Desserts:EASY VEGAN PEANUT STEW RECIPE

164 calories per serving.

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Veganosity:GREEN SPRING VEGETABLE BOWL & CREAMY CHIMICHURRI

168 calories per serving.

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

203 calories per serving.

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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).

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Chocolate Covered Katie:Crispy Lemon Cauliflower

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

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Wallflower Kitchen:100 CALORIE CHOCOLATE ORANGE MUFFINS

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

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Yummy Mummy Kitchen:CHICKPEA VEGETABLE SOUP

211 calories per serving.

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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.

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Cookin' Canuck:SLOW COOKER ITALIAN CHICKPEAS

188 calories per serving.

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Eat Yourself Skinny:ZUCCHINI NOODLES WITH CREAMY AVOCADO PESTO

214 calories per serving.

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Eat Yourself Skinny:SWEET POTATO & BLACK BEAN QUINOA BAKE

273 calories per serving.

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Build Your Bite:BROCCOLI TOFU STIR FRY

309 calories per serving.

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Connoisseurus Veg:EGGPLANT BOURGUIGNON

331 calories per serving.

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

233 calories per serving.

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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.

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30 Vegan Recipes for Weight Loss (2024)

FAQs

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

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.

What is the 28 day vegan challenge? ›

“Hansen's 28-day plan is a thoughtfully crafted diet and exercise regimen for those starting a plant-based diet. Hansen explains the logistics behind weight loss or weight gain, and what to expect from one's body when it transitions to performing on plant-based fuel.

What happens to your body when you stop eating meat for 30 days? ›

Many studies have shown that if you cut meat out of your diet for just 30 days, your cholesterol levels can drop dramatically. A study conducted during the Netflix film, Game Changers, demonstrated the benefits following vegan diet on lowering cholesterol levels.

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.

What happens when you go vegan for 30 days? ›

You'll probably think this in the next 30 days… “Wow, I feel so much lighter.” You're no longer bogging down your digestive system with heavy, greasy, cholesterol-filled meats, dairy products, and eggs. Instead, you're fueling your system with nutrient and antioxidant-rich produce and fiber-filled grains.

What is the downside of a plant-based diet? ›

Some studies have shown that those on a plant-based diet are found to have lower plasma vitamin B12 levels and higher levels of vitamin B12 deficiency than those who consume animal products. Vitamin B12 is an important cofactor in DNA synthesis, and deficiency can lead to anemia and severe neurological dysfunction.

What is the 7 day vegan challenge? ›

How does it work? No meat, poultry, seafood, dairy or eggs for 7 days (any 7 straight days). Announce to your friends, family, followers that you're doing the challenge. Add your name to the list of Challengers.

Which is better for weight loss, vegan or keto? ›

Both keto and plant-based have been shown to help with weight loss and in the short-term, keto wins for overall pounds lost. However, when it comes to fat loss, sustainable weight loss and compliance, nutrient-density, and overall health benefits, a plant-based diet comes out on top.

What is the dirty vegan trend? ›

In essence, dirty vegans are vegans looking for comfort food with a vegan twist: things like cauliflower fried chicken, dairy-free ice cream, and plant-based hamburgers. They are trying to make ribs out of seitan and buffalo wings out of eggplant or zucchini.

Why I quit vegan? ›

One of the main reasons people quit veganism is the struggle to find satisfying and flavourful alternatives for their beloved meat and dairy favourites. Whether it's the craving for a juicy burger or the comfort of warm mac 'n cheese, these staples can be hard to replace.

What is the Netflix movie about the vegan diet? ›

Watch The Game Changers | Netflix.

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

How much weight you lose depends on where you're at on your journey. It's normal to lose 5-20 pounds within the month of eating raw. I lost 9.5 pounds during my 30-day challenge. Remember, going raw is to encourage you to consume more fruit, vegetables, and nutrient-dense foods to help your body function at its best.

Do vegans lose weight faster? ›

In this study, the people who switched to a plant-based diet lost 5 pounds more than people who did not change their diet(4). Other studies have found similar results, wherein adopting an energy-restricted, plant-based diet for nine weeks resulted in 10 pounds more weight loss than in the control group (4,5).

How to lose 10 pounds in a month vegetarian? ›

How to lose weight on a vegetarian diet
  1. Eat mostly whole foods. By eating whole foods, you get the maximum amount of original nutrients.
  2. Limit how often you eat highly processed foods. Limit these to one to two times per week.
  3. Add protein to your snacks. ...
  4. Fill your plate with vegetables.

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