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30+ Vegan Weight Loss Recipes To Drop Pounds EFFORTLESSLY

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Are you looking to lose weight as a vegan while eating healthy delicious meals? Then you have come to the right place!

Studies show that vegans have the lowest BMI (body mass index) when compared to vegetarians and meat eaters which confirms that a vegan diet is the most favorable for natural and effortless weight loss.

However, as with any type of diet or lifestyle, you can also end up eating a vegan diet that doesnt support your weight loss if you are new to veganism, don’t know what types of meals to cook or you resort to vegan junk food.

In this article I am going to share the best vegan recipes for weight loss that are also delicious and easy to prepare.

Let’s get started!

What to look for in a healthy vegan weight loss recipe?

Before I show you all the amazing recipes I found for you, I want to share what makes them ideal to support your weight loss habits. This way, you will be able to spot, create or modify a vegan weight loss recipe whenever you want.

Here are some of the factor that make a vegan recipe ideal for weight loss:

1. Low in calories

The first principle of weight loss is a caloric deficit. Regardless of what type of meals or food you eat, if you eat fewer calories than you burn, you will lose weight. On the contrary, if you eat more calories than you need, you will gain weight.

If you find it hard to lose weight naturally you might be eating more calories than what your body needs on a daily basis. By training yourself to choose meals that are low in calories will help you create a consistent caloric deficit that will inevitably create weight loss.

Vegan meals are naturally low in calories since plants have fewer calories per volume versus animal products so whole foods plant-based meal are usually low in calories.

2. Avoid Oils

Vegetable oils are very caloric dense yet they add no nutrition to your meals.

To keep your recipes weight-loss friendly it is best to avoid using oil for cooking or dressings or to keep it minium if you choose to use it anyway.

3. Be mindful of fats

Plant-based fats such as nuts, seeds, and avocadoes are essential for a healthy diet but they are also very dense in calories.

Luckily, you only need a little bit to get your nutrients covered so try to reduce the number of vegan fats you eat or add to your recipes while you are trying to lose weight.

4. Eat all the veggies

Is not a secret that vegetables are great for your health but they are also key part of any vegan weight loss recipe.

Contrary to fats, vegetables are usually low in calories and high in volume which means you can eat a lot of them while keeping yourself full and your calories low.

Make sure to add veggies to all your vegan weight loss recipes but be mindful to not cook them with lots of oil or add dressings that are high in calories since that kinda defeats the purpose.

5. Modify any recipe for weight loss

If you find a recipe you want to try but it is very high in calories, check out the ingredients and see if they are using a high amount of oil. Most times vegan recipes can be made weight loss friendly by reducing the oil or using a substitute since that will cut down the calories significantly.


Vegan Weight Loss Recipes

Now that you know what are the essential factors of a vegan weight loss recipes, here are some of the most delicious and weight-loss-friendly recipes you’ll find! Enjoy!

Vegan Weight Loss Recipes | Soups

1. Vegan Spicy Pumpkin Carrot Soup

vegan weight loss recipes

This luscious spicy pumpkin carrot soup from The Clever Meal with only 84 calories, is super creamy, healthy, and gently spiced.

The delicious pumpkin and carrot make an irresistible orange creamy soup, while curry, turmeric, and chili flakes are perfect to jazz up that delicate and sweet flavor.

Nutrition: Calories: 84kcal | Carbohydrates: 19g | Protein: 3g | Fat: 1g 


2. Vegan White Bean and Kale Soup

vegan weight loss recipes

This Vegan White Bean And Kale Soup from The Kitchen Girl is packed with flavor, protein, and fiber and only has 46 calories per serving.

It is an easy recipe to have for dinner and can be made in just 30 minutes in an Instant Pot or stove. Not only is it delicious and weightloss friendly but it is also good for your budget and nutrition.

Nutrition: Calories: 363kcal | Carbohydrates: 60.2g | Protein: 23.9g | Fat: 4.3g


3. Vegan White Bean and Kale Soup

vegan weight loss recipes

This Healthy Potato Carrot Tomato Soup by The Vegan 8 has only 220 calories but is filling enough to have for lunch or dinner.

This hearty and healthy plant-based soup is full of veggies, naturally gluten-free, oil-free, and low-fat!

Nutrition: Calories: 363kcal | Carbohydrates: 60.2g | Protein: 23.9g | Fat: 4.3g


4. Vegan Creamy Roasted Red Pepper Tomato Soup

vegan weight loss recipes

This Creamy Roasted Red Pepper Tomato Soup by Minimalist Baker with only 181 calories is the perfect combination of comfort and health.

It is perfect for chilly days when you are just craving a bowl of something warm and rich and it only takes 30 minutes to make.

Nutrition: Calories: 161kcal | Carbohydrates: 35.5g | Protein: 7.1g | Fat: 0.4g


5. Vegan Creamy Roasted Red Pepper Tomato Soup

vegan weight loss recipes

This Creamy Butternut Squash Soup by Real And Vibrant has only 77 calories, is perfect for the cooler seasons, and has all the creamyness without the cream and extra calories.

It is flavorful, packed with veggies and fiber and easy to make in your pressure cooker.

Nutrition: Calories: 77kcal | Carbohydrates: 5g | Protein: 1g | Fat: 6g 


6. Vegan Creamy Roasted Red Pepper Tomato Soup

vegan weight loss recipes

This Lentil Quinoa Soup by Profusion Curry is one of the healthiest and tastiest vegetable soups you can whip up in under 30 minutes.

Not only is it healthy but also incredibly comforting and filling! It’s loaded with simple and healthy ingredients, big flavors but low on calories.

Nutrition: Calories: 144kcal | Carbohydrates: 25g | Protein: 5g | Fat: 1g


7. Vegan Creamy Roasted Red Pepper Tomato Soup

vegan weight loss recipes

This Vegan butternut squash soup by Real And Vibrant provides only 132 calories and is one of the best I’ve tried.

It is cozy, comforting, and creamy and without being loaded up with heavy cream. It is also super easy to prepare with the pressure cooker and store for later.

Nutrition: Calories: 132kcal | Carbohydrates: 16g | Protein: 2g | Fat: 6g


Vegan Weight Loss Recipes | Main Course

8. Vegan Mexican Quinoa Salad

vegan weight loss recipes

This vegan mexican quinoa salda by Recipe Runner provides 355 calories of healthy, high-protein, high-fiber deliciousness.

It works great if you meal prep your lunches for the week as a salad that’s hearty and nutrition enough to eat on its own.

Nutrition: Calories: 355kcal | Carbohydrates: 60g | Fat 8g | Protein: 13g


9. Vegan Red Beans and Rice with Smoky Mushrooms

vegan weight loss recipes

This recipe from Cilantro and Citronella for Vegan Red Beans and Rice with Smoky Mushrooms provides only 223 calories yet is a filling meal packed with flavour and made with simple, inexpensive ingredients.

The added marinated oyster mushrooms give this New Orleans classic and upgrade with its smoky flavour and a satisfying texture.

Nutrition: Calories: 223kcal | Carbohydrates: 38g | Fat 3g | Protein: 12g


10. Vegan Quinoa Stuffed Peppers

vegan weight loss recipes

These Santa Fe Quinoa Stuffed Peppers from Vegan Huggs provide 315 calories and are packed with flavors that go from savory and smoky to subtly sweet.

They are not only they are gorgeous to look at but they are super nutritious and satisfying!

You can follow the recipe with the exact ingredients or mix-and-match-it with whatever you have in your pantry.

Nutrition: Calories: 336kcal | Carbohydrates: 57g | Protein: 13g | Fat: 6g 


11. Summer Vegan Quinoa Salad

vegan weight loss recipes

This Summer Quinoa Salad from Recipe Runner is filled with nutritious ingredients like quinoa and chickpeas and only contains 283 calories.

It is filling enoguh to eat on its own over lunch or dinner or you can also add some tofu or seitan for some extra protein,

The dressing is a light lemon vinaigrette that uses honey but it can be swapped for agave to make it vegan friendly.

Nutrition: Calories: 283kcal | Carbohydrates: 45g | Fat 1g | Protein: 14g


12. Vegan Oil-Free Chana Masala

vegan weight loss recipes

This chana masala recipe from Simple Vegan Blog is an oil-free version of the classical Indian dish and only contain 145 calories per serving (without the rice)

If you haven’t tried Chana masala, this is a great chance to add some new delicious flavors and extra protein into your diet.

Nutrition: Calories: 145kcal | Carbohydrates: 21.9g | Fat 7.6g | Protein: 6.9g


13. Vegan Jack Fruit Tacos

vegan weight loss recipes

These vegan tacos from Vegan Hugs are made with jackfruit and only have 202 calories.

If you haven’t tried jackfruit and are wondering how is this a good idea, trust me. Shredded Jackfruit has the perfect texture to be a replacement for traditional pork tacos. So much if you don’t mention it, people won’t even notice it.

They are super easy to make, kid-friendly, and only take 30 minutes to make.

Nutrition: Calories: 202kcal | Carbohydrates: 36g | Protein: 4g | Fat: 8g


14. Pinneaple Stir Fry With Baked Tofu

vegan weight loss recipes

This Pinneaple Stir Fry from Veggie Inspired is the perfect healthy alternative to the store-bought version which usually adds lots of oil.

With only 176 calories, this stir fry has all the flavor and none of the grease and can be made in less than an hour!

Nutrition: Calories: 176kcal | Carbohydrates: 13g | Protein: 11g | Fat: 4g


15. Vegan Easy Vegetable Chili

vegan weight loss recipes

This Easy Vegetable Chili from Simple Veganista contains only 331 calories and is loaded with protein-rich beans and tempeh, corn, carrots, tomatoes, quinoa, and spices.

If you are looking for a rich heart-warming recipe to add to your rotation, this meal makes the BEST and most delicious hearty, vegan chili. It is also Easily customizable with stovetop, slow cooker + Instant Pot options.

Nutrition: Calories: 331kcal | Carbohydrates: 57.8g | Protein: 20g | Fat: 5g


16. Vegan Creamy Pumpkin Sauce w/zucchini noodles

vegan weight loss recipes

This recipe from Simple Veganista for Creamy vegan pumpkin sauce with zucchini noodles is easy to make and a great way to change up the usual pasta sauce routine.

If you’re looking for an alternative to the usual pasta dish, this creamy vegan pumpkin sauce is super easy to make. You can pair it with zucchini noodles for a lower calorie lower carb option or go with your pasta of choice.

Nutrition: Calories: 293kcal | Carbohydrates: 34.7g | Protein: 15.2g | Fat: 13.5g


17. Vegan Creamy Pumpkin Sauce w/zucchini noodles

vegan weight loss recipes

This healthy vegan lentil and potato stew from Occasionally Eggs is great for those cold days when you are craving some starchy yet healthy.

It is full of comfort food goodness ye it only has 265 calories and is very low in fat so you can enjoy it while sticking to your weight loss goals. It is and is also super to easy to make, and very budget-friendly.

Nutrition: Calories: 265kcal | Carbohydrates: 50g | Protein: 12g | Fat: 4g


18. Easy Vegan Eggplant Parmesan Over Quinoa

vegan weight loss recipes

This recipe from SkinnyMs. for Easy Vegan Eggplant Parmesan Over Quinoa is a healthy take on the classic Italian dish so you can enjoy it while staying on track with your weight loss goals.

It only offers 249 calories making it perfect if you want all of the delicious flavor without any of the extra calories.

Nutrition: Calories: 249 | Carbohydrates: 42g | Protein: 8g | Total Fat: 6g


19. Vegan Easy Tofu Scramble

vegan weight loss recipes

This Easy Tofu Scramble from Simple Veganista is a simple and nutritious recipe perfect to support your weight loss goals.

It is made with simple seasonings and can be Easily customized with veggies and herbs of your choice. You can this at any time of the day and it will keep you full for long thanks to the high protein content in tofu.

Nutrition: Calories: 93 | Carbohydrates: 2.5g | Protein: 9.9g | Total Fat: 5.6g


20. Healthy Vegan Veggie Burger Recipe

vegan weight loss recipes

This Freezer-Friendly Vegan Veggie Burgers from Cotter Crunch have only 195 calories and are perfect to satisfy any crunchy-fast-food-craving.

They are made with fresh vegetables, herbs, seeds, chickpeas, and spices which means they are also grain-free and can be made soy-free. They are really easy to make and great for meal prep!

Nutrition: Calories: 195 | Carbohydrates: 15.4g | Protein: 7.4g | Total Fat: 13g


21. Healthy Vegan Black Bean and Quinoa Burritos

vegan weight loss recipes

This recipe from Simple Veganista for Vegan burritos with black beans and quinoa is a great option for a protein-packed healthy meal. Plus, it is also filled with veggies and meal-prep friendly.

These Spicy Black Bean and Quinoa Burritos are super easy to make and only have 327 calories so you can stay on track with your weight loss goals.

Nutrition: Calories: 327 | Carbohydrates: 54.1g | Protein: 12g | Total Fat: 7.7g


22. Vegan BBQ Crock Pot Lentil Chili

vegan weight loss recipes

This Crockpot lentil chili from Cotter Crunch provides only 285 calories but is packed with flavor, protein, and fiber, the best combiantion to keep you statisfied and full for hours.

It is very easy to make and you will only need a few simple ingredients. It is also Gluten-free and grain-free so there’ll be nobody who can resist it.

Nutrition: Calories: 285kcal | Carbohydrates: 50g | Protein: 18g | Total Fat: 2g


23. Vegan BBQ Crock Pot Lentil Chili

This Vegan Buddha Bowl recipe from Olive magazine has only 347 calories but will brighten your day with its colorful, nutritious, and weight-loss friendly goodness.

It is super easy to make since most of the ingredients are raw veggies and you can also switch it up by adding a different dressing the next time.

Nutrition: Calories: 347kcal | Carbohydrates: 45.3g | Protein: 10.6g | Total Fat: 11.3g


24. Vegan Morrocan Pumpkin and Chickpea Stew

vegan weight loss recipes

This Moroccan Pumpkin & Chickpea Stew from Simple Veganista contains only 325 calories and is filled with warm spices, heart-healthy produce, and protein-rich chickpeas to keep you full and support your weight loss goals.

It is perfect for a warm, cozy lunch or dinner and can be paired with any grain of choice. The recipe calls for sugar pumpkin, but you can use any winter squash as well.

Nutrition: Calories: 325kcal | Carbohydrates: 64.6g | Protein: 16.3g | Total Fat: 3.7g


25. Quinoa + Lentil Bolognese with Spaghetti Squash

vegan weight loss recipes

This simple lentil bolognese sauce is a vegan version of the Italian classic, made with hearty quinoa, whole peeled tomatoes, and all-natural ingredients.

This simple lentil bolognese sauce is a vegan version of the Italian classic, made with hearty quinoa, whole peeled tomatoes, and all-natural ingredients.

A rich and tasty alternative to the classic pasta dish

Nutrition: Calories: 182kcal | Carbohydrates: 33g | Protein: 7g | Fat: 4g


26. Vegan Brown Rice Stir-Fry with Vegetables

vegan weight loss recipes

This Vegan Brown Rice Stir-Fry with vegtables from Simple Vegan Blog is a great recipe to add to your rotation. It only has 197 calories and is filled with fiber and nutrients.

You can add any veggies that you have at home and switch them up so you never get tired of it.

Nutrition: Calories: 197kcal | Carbohydrates: 33g | Protein: 7g | Fat: 4g


27. Vegan Seitan Steak

vegan weight loss recipes

If you are tired of your friend asking where do you get your protein from, share thhis Vegan Seitan Steak from It Doesn’t Taste Like Chicken with them and they’ll never be the same.

If you are unfamiliar with it, seitan is made out of wheat protein and is a great protein source that will keep you full for longer while helping you achieve your weight loss goals.

Nutrition: Calories: 295kcal | Carbohydrates: 4g | Protein: 42g | Fat: 4g


28. Vegan Easy Enchilada Tofu Burrito Bowls

vegan weight loss recipes

This easy enchilada tofu burrito bowls recipe from Build Your Bite is a healthy and weight-loss alternative for Mexican night.

The fresh salsa and guacamole make all the difference in this Tex-mex recipe. It contains only 313 calories, is high in protein, low in fat and it’s great for meal prep

Nutrition: Calories: 313kcal | Carbohydrates: 4g | Protein: 42g | Fat: 6g


Vegan Weight Loss Recipes | Desserts

29. Oat Flour Almond Butter Banana Muffin

vegan weight loss recipes

These Oat Flour Vegan Banana Muffins from Running with Spoons are so light, tender, and loaded with flavor, you’d never know they were made without flour, oil, eggs, or refined sugar.

They contain just 153 calories, are also gluten-free, and make a delicious breakfast or snack!

Nutrition: Calories: 153kcal | Carbohydrates: 24.2g | Protein: 3.9g | Fat: 4.3g


30. Healthy Vegan Chocolate Avocado Muffin

vegan weight loss recipes

You read that right! these Vegan Chocolate Muffins are made with avocado and they are not only healthy but also delicious and irresistibly moist. The avocado serves as a replacement for oil making them weightloss approved!

This recipe from I heart vegetables contains only 121 calories and is the best use to give some use to those avocados who got too ripped too fast.

Nutrition: Calories: 121kcal | Carbohydrates: 17g | Protein: 1.7g | Fat: 6.5g


31. Healthy Whole Wheat Vegan Pancakes

vegan weight loss recipes

These whole wheat fluffy vegan pancakes from Running On Real Food take just minutes to make and are oil-free and sugar-free for a healthy vegan pancake that will make any morning feel like a Sunday.

They provide on 276 calories and you can try them with the toppings of your choice like blueberries, banana, and maple syrup for a delicious plant-based breakfast that keeps you on track with your weight loss goals.

Nutrition: Calories: 276kcal | Carbohydrates: 57.4g | Protein: 8.7g | Fat: 3g


Vegan Weight Loss Recipes | FAQ

1. How do vegans lose weight fast?

Vegan whole foods are naturally lower in calories than meats and dairy products so people who transition to a vegan diet of mostly whole foods tend to lose weight naturally and fast due to the calorie deficit.

If you are struggling to lose weight on a vegan diet the best way to achieve your weight loss goals is to find recipes that use a lot of vegetables, legumes, and whole grains, reduce plant-based fats and avoid processed foods. This will help you create a caloric deficit without the need to track your calories.

2. Can you lose belly fat on a vegan diet?

While spot-reducing body fat is not possible, if you follow a diet focused on weight loss with a caloric deficit and recipes like the ones shown in this article, you will also lose belly fat.

For my favorite ways of losing belly fat make sure to check out this article on how to get rid of a muffin top.

3. Why am I gaining weight on a vegan diet?

The answer for this question in 99% of cases is that you are eating more calories than you are burning. When you are more calories than your body need on a daily basis, it will store the excess as fat.

If you are just transitioning to a vegan diet, you might have gained some water weight from the difference in carbohydrates and fiber but if that is the case, you will lose it as your body gets used to your new diet.

If you are looking for a step-by-step guide check out this article on How To Lose Weight On a Vegan Diet

4. Can you overeat as a vegan?

Overeating as a vegan is a lot harder and unlikely, especially if you are eating a diet of mostly whole foods. Plant foods are less dense in calories which means you can eat a lot more and feel full with fewer calories. The following image explains it better.

Source

Takeaway

Since plants are naturally lower in calories, it is easy to find vegan recipes that are great for weight loss while being delicious and healthy.

As you can see by the recipes in this article, you don’t need to eat just salads to lose weight. You can achieve your weight loss goals while enjoying flavorful vegan meals that are also nourishing and good for your overall health.


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