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    Home » Recipes » Recipes

    July 8, 2018 48 Comments

    30 Vegan Recipes for Weight Loss

    15.3K shares

    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).

    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. Plus tips on how I lost 10 pounds! #itdoesnttastelikechicken #veganrecipes #diet #vegandiet

    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.

    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. Plus tips on how I lost 10 pounds! #itdoesnttastelikechicken #veganrecipes #diet #vegandiet

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

    175 calories per serving.

    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. Plus tips on how I lost 10 pounds! #itdoesnttastelikechicken #veganrecipes #diet #vegandiet

    Rhian's Recipes: Vegan Tofu Rice Noodle Salad

    203 calories per serving.

    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. Plus tips on how I lost 10 pounds! #itdoesnttastelikechicken #veganrecipes #diet #vegandiet

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

    218 calories per stuffed mushroom.

    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. Plus tips on how I lost 10 pounds! #itdoesnttastelikechicken #veganrecipes #diet #vegandiet

    Strenght & Sunshine: Raw Spiralized Thai Salad

    52 calories per serving.

    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. Plus tips on how I lost 10 pounds! #itdoesnttastelikechicken #veganrecipes #diet #vegandiet

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

    110 calories per serving, 8 servings in this dish.

    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. Plus tips on how I lost 10 pounds! #itdoesnttastelikechicken #veganrecipes #diet #vegandiet

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

    295 calories per steak.

    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. Plus tips on how I lost 10 pounds! #itdoesnttastelikechicken #veganrecipes #diet #vegandiet

    Strength & Sunshine: Grilled Ginger Cauliflower Steaks with Tahini Sauce

    203 calories per serving.

    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. Plus tips on how I lost 10 pounds! #itdoesnttastelikechicken #veganrecipes #diet #vegandiet

    Veggie Inspired: ROASTED CAULIFLOWER SALAD W/ LENTILS & GRAPES

    217 calories per serving.

    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. Plus tips on how I lost 10 pounds! #itdoesnttastelikechicken #veganrecipes #diet #vegandiet

    A Virtual Vegan: Healthy No Oil Crispy Roasted Potatoes

    185 calories per serving.

    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. Plus tips on how I lost 10 pounds! #itdoesnttastelikechicken #veganrecipes #diet #vegandiet

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

    240 calories per serving.

    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. Plus tips on how I lost 10 pounds! #itdoesnttastelikechicken #veganrecipes #diet #vegandiet

    VegAnnie: Healthy Fudgy Brownies

    59 calories per brownie.

    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. Plus tips on how I lost 10 pounds! #itdoesnttastelikechicken #veganrecipes #diet #vegandiet

    Veggie Desserts: SPANISH BEANS WITH TOMATOES

    125 calories per serving.

    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. Plus tips on how I lost 10 pounds! #itdoesnttastelikechicken #veganrecipes #diet #vegandiet

    Veggie Desserts: EASY VEGAN PEANUT STEW RECIPE

    164 calories per serving.

    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. Plus tips on how I lost 10 pounds! #itdoesnttastelikechicken #veganrecipes #diet #vegandiet

    Veganosity: GREEN SPRING VEGETABLE BOWL & CREAMY CHIMICHURRI

    168 calories per serving.

    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. Plus tips on how I lost 10 pounds! #itdoesnttastelikechicken #veganrecipes #diet #vegandiet

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

    203 calories per serving.

    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. Plus tips on how I lost 10 pounds! #itdoesnttastelikechicken #veganrecipes #diet #vegandiet

    As Easy As Apple Pie: HEALTHY CAULIFLOWER MASHED POTATOES

    96 calories per serving.

    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. Plus tips on how I lost 10 pounds! #itdoesnttastelikechicken #veganrecipes #diet #vegandiet

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

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

    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. Plus tips on how I lost 10 pounds! #itdoesnttastelikechicken #veganrecipes #diet #vegandiet

    Chocolate Covered Katie: Crispy Lemon Cauliflower

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

    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. Plus tips on how I lost 10 pounds! #itdoesnttastelikechicken #veganrecipes #diet #vegandiet

    Wallflower Kitchen: 100 CALORIE CHOCOLATE ORANGE MUFFINS

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

    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. Plus tips on how I lost 10 pounds! #itdoesnttastelikechicken #veganrecipes #diet #vegandiet

    Yummy Mummy Kitchen: CHICKPEA VEGETABLE SOUP

    211 calories per serving.

    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. Plus tips on how I lost 10 pounds! #itdoesnttastelikechicken #veganrecipes #diet #vegandiet

    Veganosity: SOFRITAS TOFU LETTUCE WRAPS

    61 calories per lettuce wrap.

    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. Plus tips on how I lost 10 pounds! #itdoesnttastelikechicken #veganrecipes #diet #vegandiet

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

    126 calories per serving.

    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. Plus tips on how I lost 10 pounds! #itdoesnttastelikechicken #veganrecipes #diet #vegandiet

    Cookin' Canuck: SLOW COOKER ITALIAN CHICKPEAS

    188 calories per serving.

    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. Plus tips on how I lost 10 pounds! #itdoesnttastelikechicken #veganrecipes #diet #vegandiet

    Eat Yourself Skinny: ZUCCHINI NOODLES WITH CREAMY AVOCADO PESTO

    214 calories per serving.

    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. Plus tips on how I lost 10 pounds! #itdoesnttastelikechicken #veganrecipes #diet #vegandiet

    Eat Yourself Skinny: SWEET POTATO & BLACK BEAN QUINOA BAKE

    273 calories per serving.

    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. Plus tips on how I lost 10 pounds! #itdoesnttastelikechicken #veganrecipes #diet #vegandiet

    Build Your Bite: BROCCOLI TOFU STIR FRY

    309 calories per serving.

    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. Plus tips on how I lost 10 pounds! #itdoesnttastelikechicken #veganrecipes #diet #vegandiet

    Connoisseurus Veg: EGGPLANT BOURGUIGNON

    331 calories per serving.

    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. Plus tips on how I lost 10 pounds! #itdoesnttastelikechicken #veganrecipes #diet #vegandiet

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

    233 calories per serving.

    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. Plus tips on how I lost 10 pounds! #itdoesnttastelikechicken #veganrecipes #diet #vegandiet

    Minimalist Baker: SPICY KOREAN-STYLE CAULIFLOWER WINGS

    142 calories per serving.

    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. Plus tips on how I lost 10 pounds! #itdoesnttastelikechicken #veganrecipes #diet #vegandiet

    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.

    « Vegan Caesar Cocktail
    Vegan Korean Bibimbap »

    Reader Interactions

    Comments

    1. Cynthia says

      October 18, 2018 at 5:58 pm

      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.

      Reply
      • Sam Turnbull says

        October 19, 2018 at 7:04 pm

        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!

        Reply
    2. Katty Balle says

      July 25, 2018 at 2:56 am

      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.

      Reply
      • Sam Turnbull says

        July 25, 2018 at 10:22 am

        Aww so happy you enjoy my recipes so much, Katty 🙂

        Reply
    3. Diego Lopes says

      July 18, 2018 at 11:07 am

      I am trying to lose a few pounds, so this is a good place to start.

      Reply
      • Sam Turnbull says

        July 19, 2018 at 10:48 am

        Yes! It's all about calories in vs calories out 🙂

        Reply
    4. Jenn says

      July 11, 2018 at 12:12 pm

      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.

      Reply
      • Sam Turnbull says

        July 11, 2018 at 4:53 pm

        You're most welcome, Jen!! 🙂

        Reply
    5. Nicola says

      July 10, 2018 at 1:05 pm

      Wow they all look amazing 🙂

      Reply
      • Sam Turnbull says

        July 11, 2018 at 4:50 pm

        Yay!

        Reply
    6. Melody says

      July 09, 2018 at 11:22 am

      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.

      Reply
      • Sam Turnbull says

        July 11, 2018 at 4:41 pm

        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. 🙂

        Reply
    7. Emily K says

      July 09, 2018 at 11:11 am

      Thanks for this post! God some great new weekly recipes 🙂

      Reply
      • Emily K says

        July 09, 2018 at 11:12 am

        *Got

        Reply
      • Sam Turnbull says

        July 11, 2018 at 4:39 pm

        Awesome!

        Reply
    8. Liz Pardey says

      July 09, 2018 at 12:51 am

      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..

      Reply
      • Sam Turnbull says

        July 11, 2018 at 4:38 pm

        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!

        Reply
    9. Lorna says

      July 09, 2018 at 12:34 am

      Wow amazing recipes thank you, i have not had any luck with cauliflower wings, but will definitely try this recipe

      Reply
      • Sam Turnbull says

        July 11, 2018 at 4:31 pm

        You're most welcome! I also have my Crispy Buffalo Cauliflower recipe which is my personal fave 😉

        Reply
    10. Kathryn says

      July 08, 2018 at 10:15 pm

      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!

      Reply
      • Sam Turnbull says

        July 11, 2018 at 4:28 pm

        You're most welcome, Kathryn! Enjoy!

        Reply
    11. Wendy says

      July 08, 2018 at 7:54 pm

      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!

      Reply
      • Sam Turnbull says

        July 11, 2018 at 4:27 pm

        Hahaha! He's a little old for me, but you gotta love a fit doctor 😉

        Reply
    12. Amy Morris says

      July 08, 2018 at 6:09 pm

      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!!!

      Reply
      • Sam Turnbull says

        July 11, 2018 at 4:27 pm

        Glad you like the post, Amy!

        Reply
    13. Tasha says

      July 08, 2018 at 3:42 pm

      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!

      Reply
      • Sam Turnbull says

        July 08, 2018 at 4:56 pm

        So happy you enjoy the post and all the recipes, Tasha! I'll add that idea to my list 🙂

        Reply
    14. Annie Skinner says

      July 08, 2018 at 2:47 pm

      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!

      Reply
      • Sam Turnbull says

        July 08, 2018 at 4:55 pm

        You're most welcome, Annie! Gah, I'm jealous, those steaks are so yummy!

        Reply
    15. Carol says

      July 08, 2018 at 1:43 pm

      They all look great! Thank you, Sam!

      Reply
      • Sam Turnbull says

        July 08, 2018 at 4:45 pm

        You're most welcome, Carol!

        Reply
    16. Linda and Alex from Veganosity says

      July 08, 2018 at 1:40 pm

      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.

      Reply
      • Sam Turnbull says

        July 08, 2018 at 4:45 pm

        Yes!! Fad weight loss companies making money when it's truly so simple. You're most welcome, Linda and Alex 🙂

        Reply
    17. rebecca kenyon says

      July 08, 2018 at 1:08 pm

      Love this, thank you!

      Reply
      • Sam Turnbull says

        July 08, 2018 at 4:43 pm

        You're most welcome!

        Reply
    18. Regina says

      July 08, 2018 at 11:42 am

      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.

      Reply
      • Sam Turnbull says

        July 08, 2018 at 1:03 pm

        Oh sorry to hear that. I didn't have any problem with any of the links on my end!

        Reply
    19. Hanne says

      July 08, 2018 at 11:34 am

      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!

      Reply
      • Sam Turnbull says

        July 08, 2018 at 1:03 pm

        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 🙂

        Reply
    20. Karen Flynn says

      July 08, 2018 at 11:30 am

      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!

      Reply
      • Sam Turnbull says

        July 08, 2018 at 1:01 pm

        You're most welcome, Karen! Glad you find this post helpful 🙂

        Reply
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