healthy vegetarian meals for weight loss

If you’re looking for delicious and healthy vegetarian meals for weight loss, you’ve come to the right place!

Following a vegetarian diet doesn’t magically keep the body fit, despite some beliefs. That is because not all vegetarian meals support weight loss and even some vegetables contain high amounts of calories. For example, 1 cup of soybeans has 376 calories, and 1 cup of mashed sweet potatoes has 249 calories, which can be the equivalent of two serves of lunch and two serves of dinner made from weight loss promoting vegetables.

The good news: many vegetarian ingredients can increase your body’s metabolism and help you stay fit without making you feel hungry.

Here is a list of healthy vegetarian meals for weight loss.

Breakfast is the most important meal of the day, so make the most of it!

healthy vegetarian meals for weight loss

Bagel with tomatoes & cheese 

Preparation time needed: 5 minutes

Serves: 1

Calories per serving: 246

Ingredients:

1 sesame bread bagel

20 g low-fat cream cheese

3 cherry tomatoes

1 tsp fresh chives

½ tbsp fresh parsley

1 g freshly ground black pepper

How to prepare it:

Cut the bagel in two and toast it. Cut the tomatoes in half and chop the fresh herbs.

Place all the ingredients on the bagel and add a pinch of freshly ground black pepper.

Enjoy!

Note: you can replace the cream cheese with a dairy-free option if you would prefer.

vegetarian weight loss

Fibre powered muffins

Preparation time needed: 20 minutes

Cooking time: 20 minutes

Serves: 6

Calories per serving: 172

Ingredients:

70 g All-Bran Kellogg’s Breakfast Cereal

125 ml skimmed milk

70 g plain flour

50 g sugar

½ tbsp baking powder

½ tsp ground cinnamon

50 g dried raisins

1 medium free-range egg

2 tbsp blended, 15% olive, vegetable cooking oil 

How to prepare it:

Preheat the oven at 180o and prepare muffin tins.

Soak for 5 minutes the bran in milk. Sift the flour, sugar and baking powder and then add the dried raisins or other favourite dried fruits.

Gently beat the egg and add the oil.

Add the egg and the soaked bran to the centre of the flour mixture and stir everything gently.

Put the mixture in the muffin tins, place them in the oven and leave them for around 20 minutes until they become golden topped and firm. Now your healthy vegetarian breakfast for weight loss is ready. 

Bon appétit!

Lunch can be delicious no matter where you serve it!

weight loss vegetarian

A delicious salad of red vegetables and beans

Preparation time needed: 20 minutes

Serves: 1

Calories per serving: 169

Ingredients:

220 g (1 head) Radicchio lettuce (or any other red lettuce)

80 g Iceberg lettuce 

4 g spring onions 

98 g tomatoes

28 g raw beetroot

100 g carrots

½ can (90 g) red kidney beans – drained 

How to prepare it:

Wash and chop the two types of lettuce, the tomatoes and the spring onions.

Grate the carrots together with the beetroot.

Drain and wash the red beans.

Mix all the ingredients in a large bowl, add a dressing if you choose.

Serve!

roast capsicum salad

Rainbow Italian-flavoured roasted vegetables

Preparation time needed: 15 minutes

Cooking time: 35 minutes

Serves: 3

Calories per serving: 131

Ingredients:

40 g (1 stalk) trimmed celery 

50 g onions

100 g mushrooms

80 g courgette

1 g freshly ground black pepper

1 tbsp tomato puree

400 g (1 can) chopped tomatoes in tomato juice

250 g cherry tomatoes

25 g yellow capsicum

1 tbsp herbs mix

1 tbsp paprika

1.5 g garlic powder

1 tbsp olive oil

1 tbsp balsamic vinegar

How to prepare it:

Preheat the oven to 220C. Chop all the veggies and put them on a roasting tray together with the cherry tomatoes, whole.

Add the herbs mix, the paprika and the garlic powder and coat everything in olive oil.

Roast for 20 minutes or until the vegetables become soft. Take the tray out and add the remaining ingredients, stirring gently. Roast for a further 5 minutes, and then add the canned tomatoes. Turn the oven down to 200C and cook for an additional ten minutes.

Pair this delicious meal with pasta or garlic bread.

Enjoy!

Dinner is the perfect moment to enjoy comforting food while relaxing

vegetarian fried rice

Veggie rice with fried egg

Preparation time needed: 5 minutes

Cooking time: 50 minutes

Serves: 2

Calories per serving: 195

Ingredients:

50 g red capsicum

1 free-range egg

50 g long-grain brown rice

75 g carrot

85 g frozen baby peas

1 tsp walnut oil

5 ml lemon juice

How to prepare it:

Wash the rice thoroughly, drain it and cook it in water and lemon juice until cooked (around 20 minutes).

Cut the carrot into small cubes, mix it with the peas and steam for 3 minutes.

Beat the egg and heat the walnut oil in a wok. Fry the pepper for a few minutes, add the vegetables and the cooked rice and stir fry for a couple of minutes. Add the egg and stir quickly to spread the egg in the wok. 

Serve with soy sauce as per your taste.

vegetarian penne

Creamy Veggie Penne

Preparation time needed: 10 minutes

Cooking time: 40 minutes

Serves: 2

Calories per serving: 396

Ingredients 

150 g broccoli

150 g mushrooms

120 g Penne

15 g low fat spread 

10 g plain flour

150 ml semi-skimmed milk

30 g mature Cheddar cheese (grated)

1 g salt

1 g freshly ground black pepper

0.1 g ground nutmeg

How to prepare it:

Preheat the oven at 180C and bring the milk to room temperature. 

Cut the broccoli into florets and the mushrooms in half. Steam together for 10 minutes.  

Put water in a saucepan, add the salt, boil and cook the Penne al dente.

Melt the low fat spread in a small saucepan and add the flour, stirring with a whisk. Once the two ingredients are thoroughly mixed, stir gently and slowly add the milk. Stir continuously until all the milk is incorporated. Add a pinch of nutmeg and a pinch of freshly ground black pepper. 

Once the sauce is smooth, add half of the grated Cheddar cheese, and stir until it melts and it’s incorporated in the sauce.

Mix the steamed mushrooms and broccoli florets with the pasta and the sauce on a large oven tray. Add the remaining grated cheese on top and bake for around 20-30 minutes or until the pasta has a nice golden coating.

Bon appétit!

All recipes are adapted from Weight Loss Resources.

Now that you have six ideas for healthy vegetarian meals for weight loss, it’s time to get busy trying them out!

If you have any questions, please send me an email, give me a call or stop by Feinerman’s Wholefood Shop.