Trying to lose weight can be difficult, especially with so much information constantly bombarding the market on weight loss. With a little creativity, you can lose weight while still following a plant-based diet. This article will cover ten vegan meals that you can add into your meal prep to set you up for success in your weight loss journey.
HERE ARE TEN VEGAN MEALS FOR WEIGHT LOSS:
1. QUINOA BOWL
Making large batches of quinoa at the start of the week is a great way to make vegan meals and it can put you well on your way to losing weight. You can dress it up or down in whatever style you prefer, but one good option is putting a Mexican spin on it. You can toss in some black beans for protein, avocado for healthy fats, and a variety of other vegetables and seasonings.
2. CAULIFLOWER AND POTATO CURRY SOUP
Cauliflower is also a good staple to have if you’re trying to lose weight. It can be ready quickly and is fairly versatile in what it can be used for. A favorite option is to add it to a curry with potatoes for a filling meal. Coconut milk will help keep it creamy, and roasting your cauliflower ahead of time will prevent it from being mushy.
3. FALAFEL SALAD WITH TAHINI DRESSING
This is one of the easiest vegan meals to prepare that you can also partially make ahead of time. Put together your ingredients for falafel (chickpeas, seasonings, etc.) and pan fry them with a small amount of oil. This will prevent them from being loaded with grease and calories from being fried. Then, put them on a bed of greens and veggies and top with a tahini sauce or other sauce of your choice.
4. CHICKPEA CURRY
Chickpea curry starts with the obvious chickpeas, then adds an Indian flare by adding cumin, peppers, ginger, coriander, and turmeric. You can adjust the ingredients to suit your preferred level of spiciness and consider making a double batch to provide you with dinner later in the week.
5. STUFFED SWEET POTATO
Sweet potatoes are loaded with plenty of nutrients and vitamins that your body needs to stay healthy. Consider chopping them up and roasting them for a type of burrito bowl, or bake them and stuff them with your favorite toppings. One great recommendation is to use black beans and cooked kale for a nice additional nutrient and protein boost.
6. VEGGIE SPRING ROLL SALAD
Start this dish with some sesame rice noodles, then add your choice of vegetables to top it off. It also goes great with a peanut or tahini sauce. Some vegetable ideas could include things like peppers, beets, or asparagus. You can take the time to aesthetically assemble it or just dump the ingredients in the bowl and eat it.
7. “CHEESEBURGER” FROM FARRO AND WHITE BEANS
Farro is a nuttier version of brown rice that can pair well with white beans for a vegan style burger that can pack a hefty protein punch. Throw it on top of your favorite bun, or eat it bunless and topped with your favorite vegetables.
8. BEETBALL SUB SANDWICHES
Beets mixed with lentils and oats combine to make a mouthwatering beetball that has a wide range of serving options. It’s heavy on protein, so maybe consider a low carb pasta or even just eating them plain or topped with a marinara sauce.
9. WHOLE GRAIN PASTA WITH BROCCOLI
Pasta is one of the easiest vegan meals to prepare ahead of time and take it to work for lunch or even just have it on standby for some night that everything seems to be running late. Use a healthier whole grain option of pasta, and top with any sauce and veggie combination you prefer. You could also use a zucchini noodle, which pairs great with a pesto sauce.
10. PEANUT BUDDHA BOWL
This meal clocks in lower on calories, but utilizes chickpeas, tofu, and brown rice plus some vegetables to kick up the protein level and keep you feeling full for quite some time. Mix your ingredients together and toss it with some spinach or other greens with a decadent peanut sauce on top.
As you can see, there are plenty of options available for you to lose weight even while following a plant-based diet. For the healthiest vegan meals, you can combine vegetables with a healthy source of protein and you’re good to go. Consider cooking meals ahead of time so that you always have quick options available. You can also make a double batch when you are cooking and save the extra for another day.
While browsing through some weight loss materials, I see this term that catches my attention…”weight loss resistance”. WOW! There is actually a term that describes my current situation perfectly, and there must be others like me. I am struggling with trying to reduce my weight by 15 more pounds, but my previous diets and exercises are no longer effective. I need a new approach. Maybe I need to try intermittent fasting for weight loss, but I need to research it thoroughly.
WHAT IS INTERMITTENT FASTING?
I am a cautious person, and I do not jump into something different without having some knowledge about the idea. Intermittent fasting for weight loss involves eating for a certain period of time and then not eating for a specified time period. According to certified dietitian Leslie Langevin of Whole Health Nutrition, the method works by getting your body out of storing fat and using stored fat for energy. This is the reasoning that explains the success of losing weight with fasting. Of particular interest is the idea that the dreaded word “diet” is not in any of the sources I read. Instead, intermittent fasting is a lifestyle change.
How Does Intermittent Fasting Help With Unwanted Weight?
Research indicates that intermittent fasting is an effective strategy for weight loss. There are several ways that eating and fasting helps you lose unwanted weight fast.
1. There are different models to follow
You are free from just one restrictive plan that some diets use. Find the model that works for you. This is not a starvation plan. Calories for consumption are available each day. You decide which days you want a lower amount of calories, or you choose how many hours you want to fast between meals. The most popular options are:
2. Makes it easier to cut calories
Overall, you consume less calories. Less eating produces less calories. It is important to not over-indulge during eating periods. The only calories you need to count are the ones you consume on fasting days. The recommendations for caloric intake on fasting days are 500 calories for women and 600 for men.
3. The body burns fat faster and more efficiently
By fasting. you lose weight, reduce body fat percentages, and improve your overall health.
4. Allows for insulin levels to lower
Insulin increases after eating. During fasting, insulin decreases. According to Dr. Naiman, after 18-24 hours of fasting, insulin is at its lowest levels and this is a prime time for fat burning and cellular repair.
5. Reduces cholesterol
One of the benefits of weight loss is a reduction in cholesterol.
6. Increases hormone levels
Fasting triggers the production of human growth hormone. Increasing HGH promotes faster weight loss and more energy.
7. Natural pattern for our bodies
Based on our ancient ancestors’ eating patterns, we only need to eat when food is available. This approach increases the time that our bodies use stored energy. When your body uses stored energy, you lose weight.
8. You learn the difference between when you need to eat and when you want to eat
Being aware of when you need to eat helps to reduce these unhealthy eating habits:
9. Increases metabolism
Some people may tell you that fasting decreases metabolism because you feel sluggish. This is simply not true. Fasting increases metabolism because your body relies on stored energy. One study of 11 healthy men shows that a 3-day fast increased their metabolism by 14%.
10. Less likely to cheat
Since intermittent fasting for weight loss is so easy to follow, it reduces the chances of participants cheating. It does not have diet restrictions that make us cringe. You can enjoy a meal and not feel guilty.
11. Easy plan to follow
All you have to do is eat, do not eat, and eat. There is no need to stress about good foods or bad foods. You do not need to measure foods. You simply eat reasonably and then stop eating for the time period that is best for you.
This method for weight loss does not require membership fees or purchasing special meals. Actually, you should see a decrease in your grocery bill because you are eating less food.
The success of the intermittent weight loss plan is dependent upon a few factors:
If you’re trying to lose weight, it may surprise you to learn it’s more about what you do eat that what you don’t. Yes, it’s true that in order lose weight you must burn more calories than you take in. It seems like a simple equation, but many people fail at losing weight because they also lose muscle. Along with the muscle loss comes an increase in your percentage of body fat.
Muscle drives metabolic rate more than any other factor. When you lose muscle, your metabolic rate drops. You struggle to keep off the weight you lost. Building muscle fires up your metabolism and helps you burn fat. The formula is to eat plenty of healthy food with muscle-building protein. Choose from this list of 21 foods to lose weight and gain muscle.
Eggs are great for a high-protein diet. They contain lots of leucine, an amino acid important for gaining muscle. They also contain healthy fats and B vitamins that are important for energy production.
2. Chicken Breast
Chicken is an important food to help gain muscle. A three-ounce serving contains A whopping 26 grams of high-quality protein. Some research suggests chicken aids in muscle gain more than other meats.
Salmon not only helps build muscle. It’s good for your overall health. A three-ounce serving contains 17 grams of protein, several important B vitamins, and around two grams of omega-3 fatty acids that are important to muscular health.
With 20 grams of protein in a three-ounce serving, tuna also has generous amounts of vitamin A, B vitamins, and plenty of omega-3 fatty acids thought to support muscle health.
5. Greek Yogurt
Dairy is a good source of high-quality protein. The best choice in dairy food, however, is Greek yogurt. It contains twice the amount as regular yogurt and has a mixture of slow-digesting casein protein and fast-digesting whey protein thought to increase lean mass.
6. Lean Beef
Research shows that lean red meat may increase lean mass dramatically along with weight training. It’s packed with plenty of protein, minerals, creatine, and B vitamins for energy.
Soybeans are popular in vegetarian and vegan diets because a half cup contains 14 grams of protein. The fat in soybeans is unsaturated and they have a good supply of vitamins and minerals.
For almost pure protein, add low-fat, low-carb shrimp to your diet often. A three-ounce serving will provide 18 grams of protein and not a lot of calories. Steam it or boil it for a great diet food.
9. Cottage Cheese
With 28 grams of protein per cup, a serving of cottage cheese makes a great lunch or
snack. It’s also a good source of leucine, an amino acid important for building muscle mass.
10. Turkey Breast
Turkey breast is a good food to eat for plenty of protein and not many fats or carbs. It’s an excellent source of niacin, a B vitamin that helps the body process fats and carbs.
There are lots of varieties of beans, and all of them are great for supporting lean muscle building. Pinto beans, black beans, kidney beans, and more all have around 15 grams of high-quality protein.
Like shrimp, scallops have lots of protein and without a lot of fat. They are excellent for adding protein to your diet while keeping the calorie count low. Three ounces give you around 20 grams of protein at the cost of less than 100 calories.
13. Lean Jerky
For high-quality protein from a quick snack on the go, it’s hard to beat lean jerky. Since most fat is removed from it during processing, almost all calories in lean jerky are derived from protein.
For a good source of protein along with carbs for energy, make chickpeas, or garbanzo beans a diet staple. One cup of canned chickpeas have 12 grams of protein and 50 grams of carbs.
Snack on roasted, unsalted peanuts. They have more of the amino acid leucine that any of the other plant-based protein foods. Eat in moderation if you are counting calories. A half-cup has around 423 calories.
Produced from soy milk, tofu is a popular meat substitute for vegans and vegetarians. Not only is it a good source of protein, tofu has calcium important for proper muscle function and bone health.
17. Pork Tenderloin
Pork tenderloin is a lean cut of meat with not a lot of fat. A three-ounce serving gives you 18 grams of protein with only two grams of fat. Researchers say it is similar to beef and chicken when it comes to high-quality protein.
Milk has the reputation of being one of nature’s most perfect foods. It has the right mix of protein, carbohydrates, and fats. Like other dairy products, milk provides those fast and slow-digesting proteins so good for muscle growth.
Almonds are another good protein snack for on-the-go. A half-cup of plain almonds contain 16 grams of protein. Snack lightly as they are high in calories. A half-cup has 400.
Quinoa is rich in protein and gives you carbohydrates to fuel up on for quick energy. One cup of cooked quinoa provides eight grams of protein.
21. Brown Rice
Cooked brown rice is not a huge source of protein. There are only five grams in a cup. However, like quinoa, it’s a good source of carbohydrates to fuel physical activity a few hours before exercising.
To maximize weight loss, combine healthy food with weight and strength training exercise. More muscle mass will ensure that your metabolism stays in high gear.