Many people are embracing veganism for its ethical and health benefits. If you're looking to lose weight while following a vegan lifestyle, it's crucial to focus on whole, plant-based foods that are both nutritious and satisfying. This article provides a variety of recipes suitable for breakfast, lunch, dinner, and even snacks, all designed to support your weight loss journey.
Why Veganism Can Aid Weight Loss
On average, vegans tend to have a lower Body Mass Index (BMI) compared to meat-eaters and even vegetarians. This is because whole plant foods are generally low in calories, high in fiber, and have a high water content. Fiber and water contribute to feelings of fullness, helping to control cravings and reduce overall calorie intake. Additionally, plant-based foods are nutrient-dense, ensuring your body feels nutritionally satisfied.
Animal products, on the other hand, are often high in calories, lower in nutrients, and contain little to no fiber. While it's easier to stay slim as a vegan, it's important to remember that not all vegan diets are automatically healthy.
The Calorie Deficit for Weight Loss
The fundamental principle for weight loss, regardless of diet, is consuming fewer calories than you expend. This means that regardless of whether you follow a low-carb, high-carb, high-fat, or any other type of diet, the key to losing weight is creating a calorie deficit. The good news is that this simplifies the process: you can eat what you enjoy, but in slightly smaller portions, or find ways to reduce the calorie load of your meals.
Vegan Recipes for Weight Loss
Here are some vegan recipes that are low in calories, packed with nutrients, and designed to help you feel full and satisfied:
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Breakfast Recipes
Tofu Scramble
Firm tofu combined with flavorful spices and fresh vegetables creates a delicious and protein-packed vegan breakfast. This recipe is a great alternative to traditional egg scrambles.
Fruity Vegan Smoothie
A vegan smoothie packed with protein and essential nutrients is an excellent way to start your day. You can customize it with your favorite fruits, nuts, and seeds to create a satisfying and energizing breakfast.
Mushrooms on Toast
This vegan take on a trendy café favorite is both healthy and satisfying. Mushrooms provide a savory and earthy flavor, while whole-grain toast offers fiber and complex carbohydrates.
Summer Smoothie
A super healthy and tasty smoothie is perfect for hot summer mornings. Use seasonal fruits and vegetables to create a refreshing and nutrient-rich breakfast.
Overnight Oats with Blueberries, Lemon, Yogurt, and Maple Syrup
This overnight oats recipe combines the goodness of blueberries, lemon, vegan yogurt, and maple syrup for a delightful and convenient breakfast. It's high in fiber and can be prepared the night before for a quick morning meal.
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Vegan Breakfast Potatoes
Animal-friendly, high in protein, and even higher in taste, vegan breakfast potatoes are a great way to start the day.
Lunch Recipes
Tomato Soup & Hummus Crispbreads
Get organized for the week ahead and make this soup on a Sunday - it keeps well in the fridge. We’ve packed in the veg, along with red lentils to add protein
Ponzu Tofu Poke Bowl
Use silken tofu to make this flavourful poke bowl. It's similar to a Japanese dish called ‘hiyayakko’, which is usually enjoyed at the height of summer
Sichuan Smacked Cucumber Noodles
Use up surplus homegrown cucumbers with this rice noodle dish. It makes an excellent lunchbox option and you can tailor it to make it less spicy, if you like
Asian Lettuce Wraps
These light and healthy lettuce wraps are a refreshing alternative to bread-based wraps. They're packed with crunchy vegetables and flavorful sauces.
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Lentil Coconut Curry Stew
This stew, which can be described as a mushroom stew meets a lentil coconut curry recipe, can be served with flatbreads or brown rice.
Vegan Chickpea Curry Jacket Potatoes
Get some protein into a vegan diet with this tasty chickpea curry jacket. It's an easy midweek meal, or filling lunch that packs a lot of flavour
Lamb’s Lettuce and Smoked Tofu Rice Bowl
With a base of turmeric rice, topped with lamb’s lettuce, smoked tofu and a hummus dressing, in an unbeatable combination of flavourful rice and smoky tofu.
Grains, Greens and Legume Bowl
This easy (and animal-friendly) lunch and dinner bowl hits all the right spots - grains, greens and a legume!
Dinner Recipes
Artichoke & aubergine rice
As well as being tasty, this aubergine and artichoke is low fat, low calorie and cost effective. Make a large batch and eat it cold the next day
Slow-cooker chickpea stew
Enjoy the depth of flavour that comes with slow-cooking our chickpea stew. Serve with couscous for a healthy, low-fat, high-fibre dinner
Tomato, pepper & bean one pot
Make a batch of this stew at the weekend, then chill or freeze it in portions for easy midweek lunches. See our different toppings to keep it interesting
Mushroom tacos
For a healthy vegan dinner that's high in protein and fibre, give these spicy mushroom tacos a go. The taco shells are made with chickpea flour, which keeps them gluten-free
Goan-style vegetable curry with kitchari
Eat all 5 of your 5-a-day in one delicious curry, served with brown rice and lentils. It's healthy, vegan, gluten-free and provides vitamin C and iron, too.
Vegan bolognese
Try our hearty vegan bolognese for a quick, healthy and satisfying dinner. Our simple pasta dish packs in four of your 5-a-day and it's even low-fat
Olive, cauliflower & harissa pasta
Harissa adds colour and warmth to this vegan midweek pasta dish, with fried cauliflower, green olives and parsley. Add more harissa, if you like it spicy
Vegan burrito bowl
This nourishing rice bowl is topped with spicy black beans, sweetcorn, avocado and lime. It's packed with fibre, counts as 4 of your 5-a-day and is low in saturated fat.
Super-green tofu curry
Going meat-free? Enjoy this delicious tofu and spinach curry that you can prep in minutes. Serve with wild rice and a scattering of coriander
Smoky vegan ‘chicken’ & chickpea wraps
Use vegan ‘chicken’ pieces to make these wraps fully plant-based. Enjoy with our homemade guacamole for a tasty and filling family-friendly meal
Chickpea, coconut & broccoli stew
Serve this light yet comforting stew for a low-fat plant-based dinner. Chickpeas and green veg are cooked in a fragrant sauce made with coconut and ginger
Veggie tahini lentils
Quick, easy and packed with healthy veg, this is a great midweek meal for vegans and veggies
Easy vegan tacos
Make these tasty vegan tacos with a smoky-sweet salsa and pack in all of your 5-a-day in one meal.
Vegan Arrabiata Pasta with Aubergine
This take on the classic arrabiata pasta sauce includes delicious aubergine for added flavor and nutrients. It's a hearty and satisfying meal.
Moroccan-Spiced Vegan Cauliflower Soup
This filling and healthy soup brings the taste of Marrakech to your table. It's perfect for a comforting and flavorful dinner.
Vegan Pho
A hot steaming bowl of broth, brimming with bright flavors. A healthy Vietnamese noodle soup with a crispy tofu topping
Vegan Arugula Lentil Salad Low Carb High Taste Zoodles
Vegan Stuffed Peppers with Quinoa
Vegan stuffed peppers packed with quinoa - and loads of flavour.
Tempeh and Broccoli with Garam Masala and Maple Syrup
Protein-rich tempeh, with crunchy broccoli flavored with garam masala, with a little bit of maple syrup to add a lovely bit of sweetness to the dish.
Veganized Lasagna
It was about time we veganized the Italian classic (we do love a good vegan Italian recipe). And we’re proud to say we were successful.
Sumptuous Dal
A sumptuous and almost meaty dal. Goes wonderfully with roti and rice.
Quick and Filling Stew
A lovely, filling stew that comes together in very little time. So filling it makes a meal in itself.
Snack and Side Dish Recipes
Chocolate Chia Pudding
Make a tasty, healthy chocolate pudding in just five minutes. It's low-calorie and vegan, too, and the chia seeds are a great source of omega-3 fatty acids
Vegan Paella
Achieve four of your 5-a-day with this vegan paella - it makes a satisfying yet low-calorie supper. We’ve included broad beans, a valuable source of plant protein
Smoky Corn on the Cob
The simple corn on the cob gets a fancy upgrade!
All the Taste Winter Salad
An animal friendly, fresh and tangy winter salad with some serious health benefits.
Vietnamese Noodle Salad
Great flavors that get richer when they marinate together. Make it the previous night, to have as a cold salad the following morning!
Refreshing Asian Super-Dish
A refreshingly light, tasty Asian super-dish with lots of protein, fiber and tropical flavour.
High Protein White Bean Salad
High Protein White Bean Salad that’s healthy and vegan (it’s actually one of our fave vegan protein salads!). High in fiber, vitamins A, C, E, B2 and B6 as well as iron and calcium.
High Protein Black Bean and Corn Summer Salad
Turkish Lentil Salad with a honey mustard dressing
Easy and quick, ready in 7 minutes.
Comforting Vegan Salad
So comforting you want to sit in it. Only vegan ingredients, great taste and ready in 20 minutes. High in protein and fiber.
Exotic Arugula and Lentil Salad
High protein, iron and fibre in exotic Arugula and Lentil Salad that’s healthy and vegan.
Peanut Butter Pasta Salad
Pasta Salad with an unbelievable Peanut Butter Dressing. Did we mention it’s actually healthy too?