As we head into summer, many of us are diligently working to shed a few extra pounds. Swimsuits, sleeveless tops, and trips to the beach can be very motivating. If you’ve found that weight loss has become harder over the years, you’re not alone. Unfortunately, hormonal changes during menopause make losing weight harder – and gaining it easier, so many of us experience extra pounds that can be rather demotivating.
So, you are certainly not alone in your journey of weight loss. But, what may set you apart from others is that you are a vegan. Many people looking to lose weight do so by upping their lean meat intake and lowering the number of carbs that they consume. However, when it comes to vegans, that is not an option. So, it’s time to get creative on how you can lose weight as a vegan and find out how to make healthy meals using healthy food that doesn’t include animal products..
But don’t worry – that’s what we are here to help with.
Read on to learn how you can make meal-prepping your best friend, helping you lose those extra pounds so that you can look and feel your best.
Vegan Meal Prep to Lose Weight
Are you sick of eating salads yet? As much as these bowls of green goodness taste amazing, when you’re a vegan, sometimes, it feels like that’s all you’re eating. And, when you don’t have time to make a salad, you likely find yourself reaching for an unhealthy vegan option.
If either of those things sounds familiar to you, we have a solution: meal prep.
Your first reaction to the idea of meal prepping probably isn’t going to be one of great excitement, and we get it – meal prep can be a very tedious activity. It takes time to plan, time to shop, and time to make the food.
But what if we told you that vegan meal prep doesn’t have to be difficult? Instead of trying to plan elaborate meals that are overly complicated to ensure that you get all of the nutrients you need, you can get high levels of protein from a few essentials that you can use to build a variety of meals.
Here are some things you can put on your shopping list for your healthy vegan meal prep ideas:
- Berries
- Oats
- Chia seeds
- Lemons
- Nuts
- Tortillas
- Oat flour
- Nut butter
- Quinoa
- Brown rice
- Barley
- Dark chocolate
- Tofu
- Beans
- Vegetables
- Legumes
- Hummus
And here are some vegan recipes to help you enjoy your vegan meal prep.
1. Blueberry Oat Smoothie
Start your day with this refreshing smoothie that not only tastes great but gets you some nutrients to get you through the morning
- ¾ cup blueberries
- 1 cup oat milk
- 2 T oats
- 1 tsp chia seeds
- 2 tsp lemon juice
- 2 tsp agave syrup or stevia to sweeten
Put all the ingredients in a blender and mix. *You can substitute soy milk or other fresh fruit in place of the blueberries as a great way to create different vegan weight loss recipes to give you an entire week of delicious breakfast options.
2. Tofu & Broccoli Stir Fry with Brown Rice
Enjoy this hearty meal that’s got high protein with all the good flavors.
- 1 head broccoli
- 2 blocks tofu
- 1 cup rice*
- 3 tsp cornstarch
- 2 T water
- 1-inch piece of fresh ginger grated
- 1 garlic clove
- 1 T rice vinegar
- 6 T soy sauce
- Wash the broccoli, cut into small chunks, and cook in boiling salty water for 10-15 minutes.
- Cook the rice in salted water.
- While the broccoli and rice are cooking, prepare the tofu by cutting it into small cubes and frying it in 2 T olive oil.
- Mix the soy sauce, rice vinegar, and corn starch with water, 1 T oil, grated ginger, and garlic clove in a frying pan.
- Add tofu and cooked broccoli.
- Put rice in a bowl and add the tofu-broccoli mix on top.
- Enjoy!
3. Hummus Black Bean Wrap
This is quick and easy to put together and will leave your stomach feeling full and happy.
- Tortilla
- 2 T hummus
- 2-3 T black beans
- Onion
- Jalapeno
- Lettuce
- ½ cup cherry tomatoes
- Salt and pepper to taste
Cut up as much of each vegetable as you would like and then put them all in the tortilla, wrap, and cut in half to enjoy. You can elevate this recipe by incorporating different flavors like spicy pineapple salsa, bell pepper, or even crispy tofu.
4. Chocolate Oat Protein Bites
These little protein nuggets are a great snack on their own or work as part of a meal if you add in some fruit and nuts on the side.
- ½ cup oat flour
- 2 tsp cacao powder
- Chocolate chips (to taste)
- 4 T oat milk
- ½ ripe banana or 1 ½ T nut butter
- 1 ½ T agave syrup
- Mix all ingredients in a bowl.
- Roll small, bite-sized balls.
- Put in the fridge for 2 hours before enjoying.
5. Tasty Tofu and Brown Rice
This easy meal is packed with flavor and nutrition.
- 1 block tofu
- 1 T oil
- 2 tsp spice blend (your favorite)
- 1 tsp liquid smoke
- Salt and pepper, to taste
- 1 cup cooked brown rice
- 3 T green peas
- Baby spinach
- Mix the oil, spice blend, liquid smoke, salt, and pepper.
- Add the sliced tofu and mix until the tofu is marinated in the oil and spices.
- Fry in a pan on both sides.
- Cook the brown rice with green peas and add the baby spinach.
- Serve together.
6. Mexican Salad
We had to include at least one delicious salad in here because a salad once in a while tastes great. This Mexican one is simple and flavorful and makes for an amazing and healthy lunch.
- 1-2 cups Romaine lettuce (or preferred type)
- 3 T black beans
- 3 T corn
- ½ avocado
- 3 cherry tomatoes
- Jalapeno slices (to taste)
- 2 T hummus
- Tortilla wrap pieces
- Salt & pepper, to taste
We hope that these recipe ideas will show you that meal prep doesn’t have to be a task that takes you hours and that it can be something that gives you delicious vegan meals, too. Taking time to do meal planning with vegan food starts with a trip to the grocery store, then moves on to creating a list of healthy recipes, including whole foods, healthy fats, and a list of main ingredients that are low calorie and full of a variety of health benefits. Make each meal your favorite by incorporating an easy vegan meal plan into your daily routine.
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