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
218 calories 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.
Cynthia says
I started eating healthier about 1 1/2 yrs. ago, and lost 25 lbs within the first 6 mos., then I decided to become vegetarian, which I have been for a yr, now, but in this past yr. of being vegetarian, I have gained the entire 25 lbs. back! I am so frustrated, but I don't want to go back to eating meat. I'm thinking of becoming vegan in order to give up the dairy, and fish that I've been eating, and might try to give up pasta and breads. I don't want to cut out everything that I love, but I can't figure out why I can't lose weight and keep it off; I'm really thinking it's the dairy, pasta, bread products, and maybe wheat too? Most of the recipes on this page look delicious, and I'm definitely going to be trying them, but I was wondering if they are good for weight loss, and also if you have any suggestions in regards to weight loss, and do you think going vegan will make a real difference in weight loss? (I am a 48 y.o. woman, 5'7" and 204 lbs.). Thank you for any input that you may have. I appreciate your recipes and your website.
Sam Turnbull says
Hi Cynthia, I have good news, on average vegans have a lower BMI than meat eaters or vegetarians, so it's definitely helpful for losing weight. That said, the only way to lose weight is to eat fewer calories than you put out. That's it. It's really that simple. Cutting things like bread and pasta will only help if that helps you eat fewer calories. I would suggest using a calorie counter such as My Fitness Pal. Yes, it's a bit annoying to enter in the info, but it will give you a picture of how many calories you are actually consuming and you can see where you might have some problems. Sneaky ingredients like oil contain a whopping 120 calories per tablespoon whereas you could eat almost an entire head of cauliflower for the same amount! I also highly recommend the book Proteiaholic which really opened up my eyes about weight loss. Hope that helps!
Katty Balle says
Great post. Although I'm not vegan, I would not hesitate to try all of this because they look scrumptious. Your recipes are definitely a 10 out of 10 for me. Thank you so much for sharing your recipes.
Sam Turnbull says
Aww so happy you enjoy my recipes so much, Katty 🙂
Diego Lopes says
I am trying to lose a few pounds, so this is a good place to start.
Sam Turnbull says
Yes! It's all about calories in vs calories out 🙂
Jenn says
Proving yet again that eating healthy doesn't have to feel like deprivation. These all look SO good! Your seitan steak has me drooling, Sam! Thanks for including my Cauliflower Lentil Salad! I'll be sharing this everywhere.
Sam Turnbull says
You're most welcome, Jen!! 🙂
Nicola says
Wow they all look amazing 🙂
Sam Turnbull says
Yay!
Melody says
Hi Sam,
These recipes look great! I'm excited to try them. Just a comment on the weight loss thing: While it is true that consuming less calories than you burn up should lead to weight loss, eating anything you want to lose weight might not be the healthiest way to go. Many of the diets out there are a recipe for diseases, even though a person might lose weight while doing them. I'm sure you know that but it seemed worth mentioning considering what you wrote. Thanks for your blog and for all the healthy recipes you share.
Sam Turnbull says
Hi Melody, yes absolutely. You can totally lose weight eating only cake as long as you eat fewer calories in a day! Haha, but I don't recommend that. That's why all the recipes I included are full of veggies and good stuff. 🙂
Emily K says
Thanks for this post! God some great new weekly recipes 🙂
Emily K says
*Got
Sam Turnbull says
Awesome!
Liz Pardey says
Loving your body is fine but being fat is so unhealthy! Diabetes, heart disease, some cancers, Alzheimer -- well, I'll stop preaching. Recipes all look wonderful. One thing I've found is that so often frying onions is the first step. I have a griddle and instead of pouring oil into a frying pan I spray a bit of oil on my griddle, grill the sliced onions, peppers whatever. They give off enough moisture that you can just put them into the un-oiled frying pan and proceed with the recipe minus a bunch of calories..
Sam Turnbull says
Yeah but I think it's a personal choice. If you are truly happy what does it matter? I'm not talking about people who have actual eating disorders, but if people are a little on the larger side, or they like to drink a little too much, or whatever. It's their body, their choice in my opinion. As long as they are truly happy and mentally healthy, I think people should do what they want. I chose to live a mostly healthy life, but I also chose to eat junk food, eat processed sugary treats, drink too much sometimes, and I'm totally happy and cool with all of my choices. Great onion tip!
Lorna says
Wow amazing recipes thank you, i have not had any luck with cauliflower wings, but will definitely try this recipe
Sam Turnbull says
You're most welcome! I also have my Crispy Buffalo Cauliflower recipe which is my personal fave 😉
Kathryn says
Found so many recipes I want to try! Normally I try not to think of foods in terms of weight loss, but all of these recipes look so tasty and nutritious! I'm especially excited about the butter cauliflower and the nacho portobellos. Thanks for the list!
Sam Turnbull says
You're most welcome, Kathryn! Enjoy!
Wendy says
This post is great timing for me. My vacation is ending and it was an indulgent one .
Also, that book is on my list! And at the risk of sounding creepy, have you seen Dr. Garth Davis? Yum!
Sam Turnbull says
Hahaha! He's a little old for me, but you gotta love a fit doctor 😉
Amy Morris says
These look inspiring AND delicious. Oddly enough, my cholesterol levels go up when I am eating vegan or vegetarian because I compensate by eating too many simple carbs (hello, potato chips!) and my body doesn't like carbs so much. There are lots of healthier carb options here!!!
Sam Turnbull says
Glad you like the post, Amy!
Tasha says
Thank you so much for that! So great to see not only delicious, but healthier options as well. Already tried stuffed portobellos and they turned out amazing. Also added your baked crumbled tofu to large salads and wow- that was game changer. I am hoping that maybe one day you could make a oil free and weight loss recipes book. Would be such a great addition to your current one!
Sam Turnbull says
So happy you enjoy the post and all the recipes, Tasha! I'll add that idea to my list 🙂
Annie Skinner says
I just pinned so many recipes! Thank you! Exactly what I’ve been thinking! Crisps are just too tempting! About to tuck into one of your steaks!
Sam Turnbull says
You're most welcome, Annie! Gah, I'm jealous, those steaks are so yummy!
Carol says
They all look great! Thank you, Sam!
Sam Turnbull says
You're most welcome, Carol!
Linda and Alex from Veganosity says
Calories in - Calories out is such a simple concept, yet it's hidden by all of the fad diets and programs. And yes, we totally get the potato chip dilemma. 🙂 Thanks for including our recipes, Sam! Sharing.
Sam Turnbull says
Yes!! Fad weight loss companies making money when it's truly so simple. You're most welcome, Linda and Alex 🙂
rebecca kenyon says
Love this, thank you!
Sam Turnbull says
You're most welcome!
Regina says
It's sad that many of these links to not have secure connections. It keeps me from getting recipes that I would really like to have.
Sam Turnbull says
Oh sorry to hear that. I didn't have any problem with any of the links on my end!
Hanne says
Thanks Sam,
I will definitely be finding that book Proteinaholic. As Michael Pollen says "Eat food, not too much, mostly plants."
I can't wait to dive into these delicious healthy recipes!
Sam Turnbull says
It's so good! It's written by a surgeon who used to perform bariatric surgery and recommend high-protein diets to his patients until he realized that none of it worked and that his patience would return later only to have gained weight... even the one who got surgery! This led him to read what the science really said! Great read and busts so many myths. I hope you enjoy many recipes 🙂
Karen Flynn says
Thank you thank you thank you! I already have your cook book and I use it constantly! However, since becoming first a vegetarian, several months ago, then deciding the bottom line, ethically, was to become vegan, I’ve gained weight! All the delicious creamy coconut oil and cashews and so forth?! So besides needing to practice portion control, I am so appreciate of new recipes that are fuss-free! Thanks so much! I can’t wait to try them! Yum!
Sam Turnbull says
You're most welcome, Karen! Glad you find this post helpful 🙂