Vegan meals often get a bad rep for being tasteless and “boring”. Though, it’s really not that much of a challenge to whip up some really tasty vegan food—it just requires a little planning and preparation!
The real challenge begins when you want vegan recipes that are great for weight loss.
The vegan diet can often consist of meat, dairy, and sweet treat substitutes which can sometimes be higher in calories than what you’d like.
A natural vegan diet would comprise a high intake of fibrous carbohydrates, fruits, vegetables, and whole foods, which are all massively beneficial for optimal health.
These kinds of foods can also be great for weight loss, as they would keep you fuller for longer, helping to curb cravings, prevent overeating, keep blood sugar levels stable, and promote overall health and wellbeing.
So, how can you turn these healthy foods into healthy, delicious recipes that keep you satisfied without the big calorie content?
Read on to see our top vegan weight loss recipes that are high in protein and nutrients, and low in calories. These recipes are easy to put together and don't require much prep!
Protein and Veganism
Protein is an essential macronutrient we need in large amounts from food. This nutrient provides our bodies with our structure, bones, and muscles. It also plays numerous other roles such as carrying oxygen, fighting illness, and contributing to growth and repair.
Protein is also a very helpful nutrient for weight loss. This nutrient, compared to fat and carbohydrates, takes the longest to digest. This means that protein is actually the most satiating macronutrient, keeping us fuller for longer.
Protein should be the primary focus of your meals, particularly if you’re on a diet. However, vegan and plant-based diets are renowned for lacking protein intake.
Protein is mostly derived from animal sources such as meat, eggs, and dairy. So, it can be a bit more difficult to get an adequate amount from plant-based sources. Though, this is not impossible, it just requires a bit more knowledge and planning around food!
Some of the best plant sources of protein include:
- Tofu
- Tempeh
- Seitan
- Edamame
- Lentils
- Chickpeas
- Beans
- Nuts
- Spirulina
- Quinoa
- Hempseed
- Nutritional yeast
- Soy
- Oats
- Wild rice
- Chia seeds
You will see many of the recipes below will centre around some of the above foods!
Vegan Weight Loss Recipes: 16 High-Protein Vegan Recipes
1) Vegan Protein Pancakes
Ingredients
- A ripe banana
- 1 tbsp ground flaxseed
- 30g plant-based protein powder
- ½ cup of plant milk
- ¼ tsp cinnamon
- 1 tsp baking powder
- ½ cup oats
- Syrup or sweetener to taste
Method
- Blend all ingredients together until you have a thick pancake batter
- Spoon the batter into a medium-heated pan and cook each side until they are golden (3-5 minutes)
- Serve with your favorite pancake toppings!
2) Tropical Punch Smoothie
Ingredients
- 75g of pineapple
- 75g of mango
- 50g blueberries
- 250ml fruit juice, such as orange juice
- 1 scoop of vegan protein powder
- 1 tbsp peanut butter
Method
- Combine all ingredients in a blender and blend until smooth!
3) Berry Blast Smoothie
Ingredients
- 4 tbsp oats
- 2 bananas
- 180g frozen mixed berries
- 250ml almond or other plant milk
- 1 tbsp MCT oil (optional)
Method
- Blend all ingredients together until smooth. Drink and enjoy!
4) Chia Pudding
Ingredients
- 1 cup of almond milk or other plant milk
- 30g chia seeds
- 1 tsp cinnamon
- 1 tbsp syrup
Method
- Whisk all ingredients together until smooth
- Cover and refrigerate for 8 hours or overnight until mixture thickens
- Serve with your choice of toppings (peanut butter, granola, jam, etc.)
5) Avo-Banana Smoothie Bowl
Ingredients
- 1 banana
- 1/2 avocado
- 6 tsp agave syrup
- 60ml almond milk
Method
- Remove the skin and pip from the avocado
- Blend all ingredients together until smooth
- Pour into a bowl and top with your choice of fruit, or the other half of the avocado, sliced
6) Vegan Banana Bread
Ingredients
- 2 bananas
- 75g coconut sugar
- 2 tbsp peanut butter
- 1 tbsp coconut oil
- 1 scoop of vegan protein powder (banana flavour, ideally)
- 85g buckwheat flour
- 1 tsp baking powder
- ½ tsp bicarbonate powder
- Pinch of salt
- 60ml almond or other nut milk
Method
- Preheat your oven to 180c and line a loaf tin with baking paper
- Blend the bananas, coconut sugar, oil, and nut butter in a food processor
- Sift all the dry ingredients into the food processor and blend into everything is combined
- Slowly add the almond milk until the dough is the correct thickness
- Transfer mixture into the loaf tin and bake for 25 minutes
- The bread should be golden on top with a clean skewer when pierced into the bread
- When done, transfer to a wire rack to cool completely before serving!
7) Vegan Choc Orange Protein Bars
Ingredients
- 100g chocolate vegan protein powder
- 70g instant oats
- 30g cacao nibs
- 1 orange zest
- 3 tbsp melted coconut oil
- 60ml plant milk
- 100g cacao chips
- 50g granulated sweetener or sugar
Method
- Combine the protein powder, oats, cacao nibs and orange zest in a bowl
- Add the coconut oil, then add the milk gradually until the mixture begins to form but is not sticky
- Press the mixture firmly into a baking tin and refrigerate for at least 1 hour
- Melt chocolate slowly using a bowl over an inch of boiling water in a saucepan, keep stirring
- Dissolve the sugar in the chocolate then pour over the set protein bar mixture
- Decorate with orange zest and refrigerate for 30 more minutes before cutting into bars
8) Vegan Overnight Oats
Ingredients
- 75g dairy free yogurt
- 50g oats
- 125ml nut milk
- 1 tbsp nut nutter
- Pinch of salt
Method
- Mix all ingredients in a jar or container and stir well
- Cover and refrigerate overnight
- Enjoy in the morning!
9) Apple Pie Vegan Porridge
Ingredients
- 225ml almond milk
- 50g rolled oats
- 1 scoop vegan protein powder
- 1 tsp vanilla extract
- ½ apple, chopped
- 1 tsp of cinnamon
- 1 cinnamon stick
Method
- Pour 200ml of the milk into a saucepan on a medium-high heat, then add the oats and cinnamon stick
- Bring to the boil then reduce heat to a simmer, stirring regularly until you get your desired consistency
- Remove from heat and remove the cinnamon stick
- Let it cool before stirring in the protein powder, remainder of the milk, cinnamon powder, and chopped apples
- Top with your favorite toppings such as fruit and nuts!
10) Vegan Scrambled Tofu
Ingredients
- 1 block raw tofu
- 5 tbsp chopped spring onions
- 1 sprig of parsley
- 1 tsp ground turmeric
- 1 tbsp olive oil
- 1 tbsp soy yogurt
- Salt and pepper
Method
- Heat up a pan with the oil on a medium heat
- Add the spring onions and fry for a minute
- Crumble in the tofu with your hands
- Add the salt, pepper, and turmeric
- Mix everything and fry until the tofu slightly browns
- Add 1-2 tbsp of soy yogurt and mix together
- Add the parsley
- Serve with your bread of choice!
11) Meze Vegan Bento Box
Ingredients
- 2 tbsp hummus
- Handful of olives
- 1 sliced wholemeal pitta bread
- 1 chopped carrot
- 1 chopped baby fennel bulb
- 2-3 ready-made stuffed vine leaves
- 4 tbsp tabbouleh
Method
- In a bento box, scoop in the hummus into one compartment
- Fill the other compartments with the other ingredients listed above!
12) Guac, Mango and Black Bean Salad
Ingredients
- 1 lime, zested and juiced
- 1 small mango, stoned, peeled and chopped
- 1 small avocado stoned, peeled and chopped
- 100g cherry tomatoes, halved
- 1 red chilli, deseeded and chopped
- 1 red onion, chopped
- ½ pack of coriander, chopped
- 400g black beans, drained
Method
- Combine all ingredients in a large bowl and stir until mixed together
- Enjoy with your choice of carbohydrate!
13) Chickpea and Avocado Sandwich
Ingredients
- 1 15oz can of chickpeas, drained
- 1 avocado
- ¼ cup chopped cilantro
- 2 tbsp chopped green onions
- 1 lime, juiced
- Salt and pepper
- Bread of your choice
Method
- In a bowl, smash the avocado and chickpeas together with a fork
- Add in the cilantro, onions and lime juice, stir and season
- Spread onto your bread of choice and top with your favorite sandwich topping, such as lettuce and tomato
14) Vegan “Cheesy” Broccoli Pasta
Ingredients
- 2 cups wholewheat pasta
- 4 tbsp nutritional yeast flakes
- 2 tbsp plain flour
- 1 tsp garlic powder
- ½ tsp onion powder
- ¼ tsp mustard powder or ½ tsp mustard
- 1-3 cups of water
- ½ head of broccoli
- Squeeze of lemon juice
- Pinch of salt and pepper
Method
- Add all ingredients apart from the nutritional yeast and broccoli to a saucepan
- Stir together and place a lid on the pan, bring to the boil
- Cook for around 10 minutes until the pasta is al dente
- Meanwhile, cut the broccoli into smaller florets and add to the pan
- When the pasta is cooked and the broccoli is softened (around 5 minutes), remove from the heat
- Stir in the nutritional yeast and let it sit for a few minutes before serving!
15) Rice, Bean, and Kale Bowl
Ingredients
- 1 can black beans
- 1 cup tahini or hummus
- ½ cup lemon juice
- 1 tbsp fresh dill
- 1 cup cooked brown rice
- 1 bunch of kale, steamed
- 1 tsp vegan parmesan (optional)
Method
- Heat the black beans in a saucepan on a medium heat
- Mix the tahini/hummus, lemon juice, and dill together until it gets to a dressing consistency
- Layer the cooked rice, black beans, and kale in a bowl and top with the dressing!
16) Vegan Carbonara
Ingredients
- 400g wholewheat pasta
- 16 sun-dried tomatoes, chopped
- 2 tsp soy sauce
- 2 tsp paprika powder
- 1 tbsp olive oil
- 1 onion, chopped finely
- 2 garlic cloves
- Handful fresh parsley
- 200ml soya yogurt
- 2 tbsp nutritional yeast
- Salt and pepper
Method
- Cook the pasta according to the packet instructions
- Heat the oil in a saucepan over a medium heat
- Cook the onions and garlic for a few minutes
- Add the tomatoes, paprika and soy sauce and cook for another few minutes
- Drain pasta, keeping a small cup of water
- Add onion mix to the pasta and stir in the yogurt, water, and yeast, stir well
- Season with salt and pepper, top with parsley!
