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If you’re following a WFPB diet, but not seeing weight loss results, these 10 Plant-Based recipes for weight loss will give you a jump-start!
Try these 10 Plant-Based Recipes for Weight Loss!
It’s time to give your healthy lifestyle a kick in the pants! These 10 plant-based recipes are well balanced, nutrient rich, satisfying and delicious! They will help you reduce calories during the day while providing your body with much needed nutrients.
With high protein tofu, and tons of flavorful veggies, these vegan kebabs are great as a main dish! Serve with quinoa, brown rice, couscous, or your favorite grain for a well balanced meal.
Cauliflower is full of vitamins and nutrients. Paired with whole wheat tortillas, pico de gallo, and topped with avocado you have healthy fats, whole grains, and veggies in one meal!
These burritos have it all! Brown rice for your healthy whole grains, black beans for protein, a side of guacamole for healthy fats, and lots of shredded veggies.
How about breakfast for dinner or lunch? This tofu scramble is high in protein with lots of added veggies. Serve with a side of whole wheat toast with avocado spread or nut butter.
This vegan egg salad is an excellent lunch, or simple weeknight dinner. Tofu provides protein, and whole wheat bread gives you extra fiber. Serve topped with spinach and a side of cherry tomatoes.
Lentils are high in protein and fiber. The curry is flavorful and loaded with veggies. Serve with brown rice or whole wheat naan for added fiber.
Another favorite lentil dish, these Vegan Sloppy Joes are served between whole wheat buns for added fiber and topped with sliced onions and peppers. Serve with a small side salad for more veggies!
These vegan stuffed peppers are a well balanced meal with tons of flavor. Super easy to make they are topped with a vegan avocado cream!
Nutrient rich sweet potatoes, spinach, and spices combine to create this well balanced dinner. Use reduced fat coconut milk to reduce the overall calories.
Chickpeas are in protein, and this vegan meatloaf is loaded with veggies to create a healthy plant-based meal that is low in calories.
How to Create Your Own Plant-Based Recipes for Weight Loss
Use the suggested diagram to understand how much of each type of food you should be eating throughout the day, and how to create a well balanced meal. Think of this pie chart as a plate.
- Vegetables should be 35% of your daily diet. This can be in the form of raw veggies, cooked, or even in soups, stews, and curries.
- Fruits should 20% of your daily food intake. Fruit is high in natural sugars, yet full of vitamins and nutrients. Turn to fresh fruit as a great snack in between meals or an after meal dessert.
- Whole grains make up 20% of your daily diet. This can be in the form of whole wheat bread, oats, pastas, rice, and quinoa. Use whole grains in the morning to start your day in the form of oatmeal, or avocado toast. Use it to serve with a vegetable stir-fry. But don’t go overboard! It should not be the majority of every meal.
- Nuts and seeds add healthy fats and protein. They should account for 10% of your daily food intake. This can be in the form of nut butters, seeds to sprinkle on a salad, or other main dishes. Opt for raw nuts that do nut have added oils or salts.
- Legumes provide your daily protein. Legumes include beans, peas, soy beans, tofu, and lentils. Include these in your lunches and dinners.
Have you recently begun a plant-based diet?
If you’re just getting started on your journey to transitioning to a plant-based diet, I recommend choosing one to three of my weight loss tips to implement at the start. As each strategy becomes part of your daily lifestyle add another.
Weight Loss Support
The Mayo Clinic is an excellent resource for tips on how to get started on your weight goals. When thinking about where to start, choose the weight loss tip that feels the most doable given your current circumstances and lifestyle, or choose a strategy that you had implemented in the past, and found success.
As you build your confidence in achieving your goals go for the strategies that stretch you out of your comfort zone. Find a partner or other supports to help you while you move through the strategies. When you have someone to help you through, and work things out, you’re more likely to make the change you want to see in your life.
Meeting Your Weight Loss Goals
Have you implemented some of these strategies already? Consider which ones you could improve on. We often think we’re doing really well with our healthy eating habits, and wonder why we’re not seeing results.
Take a step back and record for one day everything you consume, including beverages, dressings, sauces, etc. Are you eating enough fresh vegetables? Are you getting enough calories? Are your calories nutrient dense? Once we take a step back and evaluate the choices we’ve made during the day, we become more aware of how small decisions throughout the day are effecting the bigger picture towards reaching our goals.
When taking the initiative to change your habits remember to take it slow and easy, celebrate your successes, and be forgiving of yourself when you slip up. Developing healthy habits is a process that takes time and patience, but it’s well worth the effort to achieving long term results.
Additional Plant-Based Weight Loss Tips
One you have a handle on simple plant-based recipes for weight loss, consider some of these additional tips to help propel your success!
- Turn off the screens. Television, computer, phone, ipad, put away the screens when it’s time to eat. When you’re looking at a screen while you’re eating, you aren’t tuned into your body cues. Mindless overeating occurs when we’re distracted by screens.
- Reduce sugar intake. Clean out your pantry of cookies, candy, and sweets. There’s a lot of hidden sugar in packaged foods today. Look out for added sugar in jams, cereals, granola, and energy bars. Use natural sweeteners in moderation.
- Eliminate artificial sweeteners. Studies have proven that eating foods that contain artificial sweeteners lead to increased calorie intake by tricking our brain into eating sweets at another time in the day.
- Snack on fruits and vegetables. Hungry? Need a snack? Go for a fruit or vegetable. Baby carrots, sliced cucumber, bell peppers, celery, apples, bananas all make great snacks.
- Skip the dip! When munching on fruits and vegetables, skip the dip! That means no ranch dressing, or other dips that add calories to your snack.
- Limit oil and condiments. Oils are calorie dense and condiments pack sugar and salt. Consider using a few tablespoons of vegetable broth or water as a substitution for oil when you sauté vegetables.
- No more processed meat. Processed meat has been linked to increased cancer risk. Not only that, when you’re goal is weight loss, processed meat has a high salt content which causes water retention.
- Limit Other Meat and Dairy. All meat, even lean meat, contains saturated fat, and dairy is high in both saturated fat and sugar. If you decide to include meat in your diet limit the portion to 3 ounces, or the size of a deck of cards.
- Drink Water. Juice, soda, and alcohol are empty calories. Save those calories for nutrient rich foods that will keep you feeling full and satisfied. Often our thirst response is disguised as a hunger response, so when you feel hungry in the middle of the day, go for water first.
- Make dinner a meatless meal. Try one of the suggested plant-based weight loss meals suggested above. Or browse the main dishes category of my recipe index for more delicious and healthy suggestions!
Check out these other plant-based recipe round-ups!
- 5 Plant-Based Smoothies that are Simply Delicious
- 25 Vegan Salad Recipes Hearty Enough to Make a Meal
- 38 Vegan Soup Recipes
- 37 Vegan Prep Meals