These low cal vegan recipes are the perfect way to kickstart a healthier diet, and a healthier you!
By Lora O’Brien
If you’re trying to lose weight, know this: you’re not alone.
Thanks to crappier quality food, larger restaurant portions and a general confusion about what’s healthy and what’s not, more of us are overweight than ever before.
To further complicate the matter, some diets work for some, but not others. For example, I know people who have lost weight on high fat, low carb diets, but others who stay slim eating carbs all day with very little protein or fat. The adage ‘eat less move more’ is a good weight loss guide for most. But the caveat is that even a whole hour on a cardio machine in the gym may only burn around 400 calories for the average woman. That’s around 1 piece of cake – that’s it!
Another factor that may lead to weight gain is the false notion that all vegan foods are low cal and healthy. Loads of vegan snacks are packed with nasties like hydrogenated oils, palm oil and preservatives.
Plus, though delicious and packed with nutrients, vegan staples like coconut oil, nuts and nut butters are still super-calorific. The average coconut based cheesecake has around 200 calories more per serving than a ricotta baked cheesecake, for example. Yipes!
So, what to do if you want to drop some kilos? Try following these steps:
1. Determine why you want to lose weight
This is the crucial first step. Someone who wants to shed a few pounds for the beach should not be in the same program as someone who’s completely unfit and needs to start exercising. Also, be sure you’re trying to lose weight to be healthier and fitter, not to fit into some kind of unrealistic body image.
2. Know your body
It’s fact that different bodies react to different diets. Do you find your body reacting well to portion reduction, or would you rather keep eating as usual, but burning off the calories with intense cardio exercise?
3. Find out what’s behind your weight gain
A truism for almost everyone trying to lose weight is that there’s usually an underlying reason the weight is there. There are psychological processes that cause a person to pick up the weight.
- For some, it is an internal guilt that they’re not perfect, which causes them to self-sabotage. They’ll benefit from a more nuanced approach to weight loss, including mindfulness, therapy, and so on.
- For others, it’s not knowing what to eat for optimal health. They’ll benefit from nutritional education and a well-organised, step-by-step approach that gives them all the tools they need.
- Many of us just gain weight because we’re constantly eating on the run, or not finding the time to exercise.
- And, of course, if the underlying reason is a health issue, you need to see a medical professional to get that sorted out.
4. Look at your lifestyle
Do you cook your own meals, knowing exactly what’s in them? Or do you go out for most of your meals, or order them in? Take note that even a restaurant salad can pack up to 1000 calories if it’s loaded with dressing, avocado, seeds, nuts, etc.
Also, do you eat consciously, when you’re hungry? Or are you distracted by devices or the TV while you eat? Do you do a lot of comfort eating?
Focusing on how your body feels and what you’re eating can do wonders for weight loss. You’ll enjoy your food more, understand when you’re truly hungry, and truly full.
Low Cal Vegan Recipes For Weight Loss
If you eat from this list of low cal vegan recipes (which are all around 300 calories or under) for breakfast, lunch and dinner, watch your portions and do around 30 mins of exercise at least 3-4 times a week, the weight should fall off!
PS: If you think you need some professional help to kick off your weight loss journey, try one of these retreats!
1. Quinoa Fruit Salad
This is just such a gorgeous dish to start the day off with! And it’s got loads of raw goodness, as well as the deliciousness of nutty, protein packed quinoa. To make this vegan, just swap out the honey for agave syrup, obviously. This recipe below makes 3 servings.
Calories per serving: Around 180
Get the recipe here.
2. Simple Tofu Scramble
A lot of dieticians say that we should eat our biggest meal in the morning. So why not add some sourdough toast and sauteed cherry tomatoes to this, then fill up on this and eat smaller meals for the rest of the day?
Calories per serving: 232
Get the recipe here.
3. Low Cal Vegan Smoothies
Delicious and filling, a smoothie is really the only thing you need for a quick breakfast. Packed with vitamins, good fats and fruits and veggies, it’s a nice break from the typical green juice in the morning. Here below, there are 6 recipes for different low cal vegan smoothies. Strawberry? Coffee? Chocolate? Choose your fave! There’s no added sugar in any of these.
Calories per serving: Less than 150
Get the recipe here.
4. Cacao Berry Bliss Bowl
If you like your breakfasts on the sweet side, this bowl is for you! Besides the beautiful berries, it uses cacao nibs, which offer all the flavour of chocolate, but without the sugar and milk. One of the best low cal vegan recipes for breakfast, for sure!
Calories per serving: Around 350
Get the recipe here.
5. Garam Masala Soup
If you’re not familiar with garam masala, it is a typical Indian spice blend that usually contains peppercorns, cinnamon, nutmeg, mace, cloves, bay leaf, and cumin. These are the delicious Indian flavours infuse this tasty, low cal soup. With a carrot base, it’s gluten free, Paleo, and of course, vegan too.
Calories per serving: 282
Get the recipe here.
6. Raw Vegan Noodle Salad
Full of flavour, texture, colour and crunch, this salad is a great main for lunch. It’s all about the dressing! This one is full of Asian spices, including tamari, miso and plenty of garlic. There are also a ton of fresh veggies, meaning this is basically a bowl of delish nutrish. Yum!
Calories per serving: 81
Get the recipe here.
7. Moroccan Soup With Kale
Feeling a bit hungry on your diet? This should fill you up! Meaty chickpeas and squash are the main ingredients of this delicately perfumed soup/stew. Want something even richer? Try making some cauliflower rice, and adding it to your bowl.
Calories per serving: Around 200 per cup
Get the recipe here.
8. Vegan Low Cal Burrito Bowl
Looking for Mexican low cal vegan recipes? Then this burrito bowl is for you! It’s tangy, filling (thanks mainly to the beans) and great for lunch or dinner. The most amazing part? It’s under 300 calories per serving! And the reason for that? The ‘rice’ is actually cauliflower. Clever!
Calories per serving: 269
Get the recipe here.
9. Spinach and Broccoli Patties
Crispy on the outside, soft and flavourful on the inside, these patties are a great alternative to burgers. Packed with spinach, broccoli and oats, they’re pretty filling. But if you’re craving something more, why not serve them up with a salad?
Calories per serving: 40 calories per patty
Get the recipe here.
10. Mashed Sweet Potatoes and Carrots
Sometimes, you just want to eat something that feels like it’s sticking to your ribs. Something thick and filling. And this is one of those low cal vegan recipes that fits the bill. Mashed sweet potatoes and carrots are healthier and more slimming than mashed potatoes. But just as satisfying!
Calories per serving: 63
Get the recipe here.
11. Simple Vegan Pesto Zoodles
I adore pasta! But when spaghetti pomodoro is off the menu, this is the next best thing. The Italian flavours of pesto are laid out over zucchini noodles, offering a ton of goodness, but very few calories. And since this is raw, it’s one of the best low cal vegan recipes for summer, too!
Calories per serving: 282
Get the recipe here.
12. Vegan Ramen Soup with Noodles
When dieting, you can still enjoy your favourite recipes, such as ramen. You just need to healthify them a tad! For example? Switch out stodgy udon noodles for some spiralized veggies and you’re good to go.
Calories per serving: 96
13. Vegan Tortilla Vegetable Pizza
Pizza doesn’t have to be laced with cheese and packed full of vegan ‘meats’. It can still be delicious with a simple tomato base and piled with veggies. You can choose whichever vegetables take your fancy, and even top it with something unusual if that’s your thing (confession: I LOVE adding pickled onion onto my pizza!)
Calories per serving: 181
Get the recipe here.
14. Tikka Cauliflower Rice
This is another recipe that doesn’t rely on grains or carbs to make it wholesome and delicious. Cauliflower is a super light alternative to rice and it’s still yummy! As an added bonus, it’s really easy to season – this tikka version is simply wonderful.
Calories per serving: Around 100
15. Rice Paper Rolls with Mango & Mint
Rice paper wraps are one of my favourite low cal vegan recipes! They’re a tasty and healthy lunch you can even take with you on the go. Stuff them to the brim with whichever veggies you love the most, and make a simple dipping sauce to go with them.
Calories per serving: 258
Get the recipe here.
16. Creamy, Dreamy & Healthy Broccoli Soup
When you hear the term ‘creamy,’ you probably think it’s fattening. But this recipe uses no heavy dairy products. The creaminess comes from nut milk and cashews, and the garlic gives it so much flavour. At 200 calories per bowl, you can afford to have a nice slice of sourdough toast with this if you wish!
Calories per serving: 200
17. Vegan Nacho Stuffed Portobellos
Nachos? On a diet? That are actually vegan? It doesn’t seem at all possible! Fried corn tortillas and cheese are not the most diet friendly foods, after all. But this recipe nixes the tortillas, and replaces them with mushrooms. These cheese, of course, is vegan. And there’s still plenty of guac and jalepeños for that Mexican flavour. One of my new fave low cal vegan recipes for sure!
Calories per serving: 290
Get the recipe here.
18. Vegan Seitan Steak
Some people feel they need something ‘meaty’ to fill them up. And if you’re vegan, and on a diet, that can be a tough thing to find. Until now, that is! Thanks to the magic of seitan, this recipe has a steak-like texture and even taste. Serve it up with a salad for some extra greenery. Note: this is one of those low cal vegan recipes that’s not suitable for those who are gluten sensitive.
Calories per serving: 295
Get the recipe here.
19. Spanish Beans with Tomatoes
Looking for something that will fill your belly, without expanding its girth? Try these Spanish beans! They’re full of flavour, fibre and nutrition. Serve it up with some crusty bread for dipping. Yum!
Calories per serving: 120 (without bread).
Get the recipe here.
20. Chocolate Orange Muffins
I couldn’t do a list of low cal vegan recipes without dessert! After all, it’s inevitable that you’ll crave something sweet at some point. You’re only human! Don’t look to sugar-free substitutes that could damage your health. Instead, use agave nectar, as this recipe does. These muffins are just 100 calories each, and taste like they contain a lot more!
Calories per serving: 100 per muffin
21. Sugar Free Chocolate Raspberry Cookies
One of my favourite low cal vegan recipes happens to be one for cookies! These have no added sugar. Instead, they rely on the fruit and chocolate for some sweetness.
Calories per serving: 66 per cookie
Get the recipe here.
22. Matcha Banana Ice Cream Cups
Just because you’re trying to lose weight doesn’t mean you need to deny yourself a bit of ice cream! This is actually made from bananas and has no sugar, keeping the calorie count low. For more ice cream recipes like this, click here.
Calories per serving: Around 160 per cup
Get the recipe here.
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These were lovely! I made the rice paper rolls to dinner one day, and I have to say I loved them and so did the kids!
So glad the fam loved them, Emma! 🙂