15 Healthy Vegan Weight Loss Recipes to Keep You Full

Eating vegan doesn’t have to be bland, and losing weight doesn’t mean sacrificing flavor.

With the right ingredients, plant-based meals can be both satisfying and supportive of your weight loss goals.

This collection of 15 vegan weight loss recipes features nutrient-dense vegetables, legumes, whole grains, and plant-based proteins that keep you full and energized.

From hearty salads and soups to light mains and smoothies, each recipe is designed to nourish your body while helping you maintain a healthy lifestyle.

Enjoy flavorful meals that support your weight loss journey without compromising taste.

15 Healthy Vegan Weight Loss Recipes to Keep You Full

Vegan weight loss recipes show that healthy eating can be exciting and delicious.

These 15 recipes provide balanced, nutrient-rich meals that keep you full and satisfied while supporting your goals.

From low-calorie soups and salads to protein-packed mains and smoothies, there’s something for every taste and meal of the day.

Incorporating these recipes into your routine makes it easier to stay on track while enjoying vibrant, flavorful, and wholesome plant-based meals.

Achieve your weight loss goals while savoring every bite with these vegan recipes.

Quinoa and Vegetable Power Bowl

This vegan power bowl is packed with protein-rich quinoa and fresh vegetables.

Colorful bell peppers, carrots, cucumbers, and leafy greens create a nutrient-dense, filling meal.

A light lemon-tahini dressing adds flavor without excess calories.

Perfect for lunch, dinner, or meal prep for weight loss.

Completely plant-based, low in calories, and high in fiber.

Ingredients:

• 1 cup cooked quinoa
• 1 cup cherry tomatoes, halved
• 1 cup cucumber, diced
• 1 cup shredded carrots
• 2 cups mixed leafy greens
• 2 tablespoons tahini
• 1 tablespoon lemon juice
• 1 tablespoon water
• Salt and pepper to taste

Instructions:

• Cook quinoa according to package instructions and let cool.
• In a large bowl, combine cherry tomatoes, cucumber, carrots, and mixed greens.
• In a small bowl, whisk tahini, lemon juice, water, salt, and pepper until smooth.
• Pour dressing over the vegetables and toss to coat evenly.
• Add cooled quinoa and mix gently until everything is well combined.
• Serve immediately or refrigerate for later.

This Quinoa and Vegetable Power Bowl is nutrient-dense, low-calorie, and filling.

It’s perfect for a plant-based meal that supports weight loss goals.

Easy, satisfying, and ideal for lunch, dinner, or meal prep.

Zucchini Noodle Vegan Stir-Fry

This vegan stir-fry uses zucchini noodles as a low-calorie alternative to pasta.

Fresh vegetables, garlic, and ginger create bold flavor while keeping it light and nutritious.

Perfect for lunch, dinner, or meal prep for weight loss.

Completely plant-based, low in carbs, and high in fiber.

Ingredients:

• 2 medium zucchinis, spiralized into noodles
• 1 cup broccoli florets
• 1 red bell pepper, sliced
• 1 carrot, julienned
• 2 cloves garlic, minced
• 1 teaspoon grated ginger
• 2 tablespoons soy sauce or tamari
• 1 tablespoon sesame oil
• 1 teaspoon sesame seeds

Instructions:

• Heat sesame oil in a large pan over medium heat.
• Sauté garlic and ginger until fragrant.
• Add broccoli, bell pepper, and carrot and cook until tender-crisp.
• Toss in zucchini noodles and soy sauce, stirring gently for 2–3 minutes.
• Sprinkle sesame seeds on top before serving.
• Serve hot for a light, nutrient-packed meal.

This Zucchini Noodle Vegan Stir-Fry is light, flavorful, and low in calories.

It’s perfect for weight loss while still being satisfying.

Quick, easy, and ideal for a healthy plant-based dinner.

Lentil and Spinach Soup

This vegan lentil and spinach soup is filling, high in fiber, and perfect for weight loss.

Aromatic herbs, garlic, and vegetables create a rich, flavorful broth without excess calories.

Perfect for lunch, dinner, or meal prep.

Completely plant-based, nutrient-dense, and low in fat.

Ingredients:

• 1 cup red or green lentils, rinsed
• 4 cups fresh spinach, chopped
• 2 carrots, diced
• 2 celery stalks, diced
• 1 onion, diced
• 3 cloves garlic, minced
• 6 cups vegetable broth
• 1 teaspoon thyme
• ½ teaspoon smoked paprika
• Salt and pepper to taste
• 1 tablespoon olive oil

Instructions:

• Heat olive oil in a large pot over medium heat.
• Sauté onion, garlic, carrots, and celery until soft.
• Add lentils, vegetable broth, thyme, smoked paprika, salt, and pepper.
• Bring to a boil, then simmer for 20–25 minutes until lentils are tender.
• Stir in chopped spinach and cook for 2–3 minutes until wilted.
• Adjust seasoning and serve hot.

This Lentil and Spinach Soup is hearty, low-calorie, and filling.

It’s a perfect plant-based meal for weight loss.

Nutritious, comforting, and ideal for lunch, dinner, or meal prep.

Cauliflower Rice Buddha Bowl

This vegan Buddha bowl features cauliflower rice as a low-calorie, high-fiber base.

Fresh vegetables, roasted chickpeas, and a light dressing make it satisfying and nutrient-rich.

Perfect for lunch, dinner, or meal prep for weight loss.

Completely plant-based, low in calories, and rich in protein and fiber.

Ingredients:

• 2 cups cauliflower rice
• 1 cup roasted chickpeas
• 1 cup shredded carrots
• 1 cup chopped cucumber
• 1 cup spinach or mixed greens
• 2 tablespoons tahini
• 1 tablespoon lemon juice
• 1 tablespoon water
• Salt and pepper to taste

Instructions:

• Roast chickpeas at 400°F (200°C) for 20 minutes until crispy.
• Steam cauliflower rice for 5–7 minutes until tender.
• In a large bowl, combine cauliflower rice, roasted chickpeas, carrots, cucumber, and spinach.
• Whisk tahini, lemon juice, water, salt, and pepper into a dressing.
• Pour dressing over the bowl and toss gently to coat.
• Serve immediately or store in the refrigerator for meal prep.

This Cauliflower Rice Buddha Bowl is low-calorie, nutrient-dense, and filling.

It’s perfect for a plant-based meal that supports weight loss.

Delicious, satisfying, and ideal for lunch, dinner, or meal prep.

Spaghetti Squash with Tomato and Spinach

This vegan spaghetti squash dish is a low-calorie, high-fiber alternative to pasta.

Fresh spinach, tomatoes, garlic, and herbs create bold flavor and a satisfying texture.

Perfect for lunch, dinner, or meal prep for weight loss.

Completely plant-based, low in calories, and nutrient-dense.

Ingredients:

• 1 medium spaghetti squash
• 2 cups fresh spinach, chopped
• 1 cup cherry tomatoes, halved
• 2 cloves garlic, minced
• 1 tablespoon olive oil
• 1 teaspoon dried basil
• ½ teaspoon salt
• ¼ teaspoon black pepper

Instructions:

• Preheat oven to 400°F (200°C) and roast the spaghetti squash cut-side down for 35–40 minutes.
• Heat olive oil in a pan and sauté garlic until fragrant.
• Add cherry tomatoes and cook until softened.
• Stir in chopped spinach and cook until wilted.
• Scrape roasted spaghetti squash strands into a bowl and mix with tomato-spinach mixture.
• Season with basil, salt, and pepper.

This Spaghetti Squash with Tomato and Spinach is low-calorie, filling, and flavorful.

It’s a perfect vegan meal for weight loss and meal prep.

Light, nutritious, and satisfying for lunch, dinner, or a healthy snack.

Vegan Stuffed Bell Peppers for Weight Loss

These vegan stuffed bell peppers are packed with quinoa, black beans, and fresh vegetables.

Low in calories but high in fiber, they keep you full and satisfied.

A light tomato sauce adds flavor without excess fat.

Perfect for lunch, dinner, or meal prep for weight loss.

Completely plant-based, nutrient-dense, and protein-rich.

Ingredients:

• 4 large bell peppers, tops removed and seeds discarded
• 1 cup cooked quinoa
• 1 cup black beans, drained and rinsed
• 1 cup diced zucchini
• 1 cup diced tomatoes
• 1 small onion, diced
• 2 cloves garlic, minced
• 1 teaspoon cumin
• ½ teaspoon smoked paprika
• Salt and pepper to taste

Instructions:

• Preheat oven to 375°F (190°C).
• Sauté onion, garlic, and zucchini in a pan until tender.
• Stir in quinoa, black beans, tomatoes, cumin, smoked paprika, salt, and pepper.
• Stuff mixture into the hollowed bell peppers.
• Place peppers in a baking dish and cover with foil.
• Bake for 25–30 minutes until peppers are tender.

These Vegan Stuffed Bell Peppers are nutrient-dense, low-calorie, and filling.

Perfect for a plant-based meal that supports weight loss goals.

Hearty, satisfying, and ideal for lunch, dinner, or meal prep.

Zucchini Lasagna with Spinach

This vegan zucchini lasagna uses thin zucchini slices instead of pasta for a low-calorie, weight-loss-friendly meal.

Layered with spinach, tomato sauce, and a cashew-based cream, it’s creamy and satisfying.

Perfect for lunch, dinner, or meal prep.

Completely plant-based, low in carbs, and nutrient-dense.

Ingredients:

• 2 medium zucchinis, thinly sliced lengthwise
• 2 cups fresh spinach, chopped
• 1 cup cashews, soaked for 2 hours
• 1 cup unsweetened plant-based milk
• 1 cup tomato sauce
• 2 cloves garlic, minced
• 1 teaspoon Italian herbs
• Salt and pepper to taste

Instructions:

• Preheat oven to 375°F (190°C).
• Blend soaked cashews with plant-based milk, garlic, salt, and pepper until smooth.
• In a baking dish, layer zucchini slices, spinach, cashew cream, and tomato sauce.
• Repeat layers until all ingredients are used.
• Cover with foil and bake for 30–35 minutes.
• Remove foil and bake an additional 5 minutes before serving.

This Zucchini Lasagna with Spinach is low-calorie, creamy, and satisfying.

Perfect for a plant-based weight-loss-friendly dinner.

Nutritious, flavorful, and ideal for meal prep or family meals.

Tofu and Vegetable Stir-Fry

This vegan stir-fry combines tofu and colorful vegetables for a protein-rich, low-calorie meal.

Garlic, ginger, and a light soy-ginger sauce create bold flavor.

Perfect for lunch, dinner, or meal prep for weight loss.

Completely plant-based, high in protein, and nutrient-dense.

Ingredients:

• 1 block firm tofu, cubed
• 1 cup broccoli florets
• 1 red bell pepper, sliced
• 1 carrot, julienned
• 2 cloves garlic, minced
• 1 teaspoon grated ginger
• 2 tablespoons low-sodium soy sauce
• 1 teaspoon sesame oil
• 1 teaspoon sesame seeds

Instructions:

• Heat sesame oil in a pan over medium heat.
• Sauté garlic and ginger until fragrant.
• Add tofu and cook until golden brown on all sides.
• Add vegetables and stir-fry until tender-crisp.
• Pour soy sauce over mixture and toss to coat.
• Sprinkle sesame seeds on top and serve hot.

This Tofu and Vegetable Stir-Fry is light, protein-rich, and filling.

It’s perfect for a nutritious plant-based meal that supports weight loss.

Quick, easy, and satisfying for lunch or dinner.

Kale and Chickpea Salad

This vegan salad combines nutrient-rich kale and protein-packed chickpeas for a filling, low-calorie meal.

Lemon-tahini dressing adds flavor without excess calories or fat.

Perfect for lunch, light dinner, or meal prep.

Completely plant-based, high in fiber, and nutrient-dense.

Ingredients:

• 4 cups kale, chopped
• 1 cup cooked chickpeas
• ½ cup shredded carrots
• ½ cup diced cucumber
• 2 tablespoons tahini
• 1 tablespoon lemon juice
• 1 tablespoon water
• Salt and pepper to taste

Instructions:

• Massage chopped kale with a pinch of salt for 2–3 minutes to soften.
• In a large bowl, combine kale, chickpeas, carrots, and cucumber.
• Whisk tahini, lemon juice, water, salt, and pepper into a dressing.
• Pour dressing over salad and toss to coat evenly.
• Serve immediately or refrigerate for later.

This Kale and Chickpea Salad is light, filling, and perfect for weight loss.

It’s a plant-based, nutrient-dense option for lunch or dinner.

Refreshing, satisfying, and ideal for meal prep or on-the-go meals.

Lentil and Vegetable Soup

This vegan soup combines lentils, vegetables, and herbs for a low-calorie, filling meal.

Rich in protein and fiber, it keeps you satisfied without excess calories.

Perfect for lunch, dinner, or meal prep for weight loss.

Completely plant-based, nutrient-dense, and comforting.

Ingredients:

• 1 cup green or brown lentils, rinsed
• 2 carrots, diced
• 2 celery stalks, diced
• 1 onion, diced
• 2 cloves garlic, minced
• 4 cups vegetable broth
• 2 cups chopped spinach
• 1 teaspoon thyme
• Salt and pepper to taste
• 1 tablespoon olive oil

Instructions:

• Heat olive oil in a large pot over medium heat.
• Sauté onion, garlic, carrots, and celery until tender.
• Add lentils, vegetable broth, thyme, salt, and pepper.
• Bring to a boil, then reduce heat and simmer for 25–30 minutes.
• Stir in spinach and cook for 2–3 minutes until wilted.
• Adjust seasoning and serve hot.

This Lentil and Vegetable Soup is hearty, low-calorie, and nutrient-rich.

Perfect for a plant-based meal that supports weight loss.

Comforting, satisfying, and ideal for lunch, dinner, or meal pre

Vegan Stuffed Zucchini Boats

These vegan zucchini boats are low in calories and filled with a mixture of quinoa, black beans, and vegetables.

Tomato sauce and herbs create a flavorful, satisfying dish.

Perfect for lunch, dinner, or meal prep for weight loss.

Completely plant-based, high in fiber, and nutrient-dense.

Ingredients:

• 2 medium zucchinis, halved lengthwise and scooped
• 1 cup cooked quinoa
• 1 cup black beans, drained and rinsed
• 1 cup diced tomatoes
• 1 small onion, diced
• 2 cloves garlic, minced
• 1 teaspoon cumin
• ½ teaspoon smoked paprika
• Salt and pepper to taste

Instructions:

• Preheat oven to 375°F (190°C).
• Sauté onion and garlic until soft and fragrant.
• Add diced tomatoes, quinoa, black beans, cumin, smoked paprika, salt, and pepper, cooking for 5 minutes.
• Fill zucchini halves with the mixture and place in a baking dish.
• Cover with foil and bake for 25–30 minutes until zucchini is tender.
• Serve hot, garnished with fresh herbs if desired.

These Vegan Stuffed Zucchini Boats are nutrient-rich, low-calorie, and satisfying.

Perfect for a plant-based meal that promotes weight loss.

Flavorful, filling, and ideal for lunch, dinner, or meal prep.

Spaghetti Squash Stir-Fry

This vegan spaghetti squash stir-fry is a low-calorie alternative to pasta dishes.

Fresh vegetables, garlic, and ginger add flavor and nutrients.

Perfect for lunch, dinner, or meal prep for weight loss.

Completely plant-based, high in fiber, and low in calories.

Ingredients:

• 1 medium spaghetti squash
• 1 cup broccoli florets
• 1 red bell pepper, sliced
• 1 carrot, julienned
• 2 cloves garlic, minced
• 1 teaspoon grated ginger
• 2 tablespoons low-sodium soy sauce
• 1 teaspoon sesame oil

Instructions:

• Preheat oven to 400°F (200°C) and roast spaghetti squash cut-side down for 35–40 minutes.
• Heat sesame oil in a pan and sauté garlic and ginger until fragrant.
• Add vegetables and cook until tender-crisp.
• Scrape spaghetti squash strands into the pan and toss with vegetables and soy sauce.
• Cook for 2–3 minutes until heated through and well combined.

This Spaghetti Squash Stir-Fry is light, filling, and flavorful.

Perfect for a plant-based, weight-loss-friendly meal.

Quick, nutritious, and ideal for lunch or dinner.

Cauliflower Tacos

These vegan cauliflower tacos are low-calorie, crunchy, and full of flavor.

Roasted cauliflower with spices creates a satisfying main filling while fresh vegetables add texture.

Perfect for lunch, dinner, or meal prep for weight loss.

Completely plant-based, high in fiber, and nutrient-dense.

Ingredients:

• 2 cups cauliflower florets
• 1 teaspoon smoked paprika
• ½ teaspoon cumin
• ½ teaspoon chili powder
• Salt and pepper to taste
• 4 small corn tortillas
• ½ cup shredded lettuce
• ½ cup diced tomatoes
• 2 tablespoons salsa

Instructions:

• Preheat oven to 400°F (200°C).
• Toss cauliflower florets with smoked paprika, cumin, chili powder, salt, and pepper.
• Roast for 20–25 minutes until golden and tender.
• Warm tortillas in a pan or oven.
• Fill tortillas with roasted cauliflower, lettuce, tomatoes, and salsa.
• Serve immediately while warm.

These Cauliflower Tacos are crunchy, flavorful, and low in calories.

Perfect for a plant-based meal that supports weight loss.

Nutritious, satisfying, and ideal for lunch, dinner, or meal prep.

Roasted Vegetable Buddha Bowl

This vegan Buddha bowl features roasted vegetables, quinoa, and greens for a filling, low-calorie meal.

A light lemon-tahini dressing adds flavor and binds the ingredients together.

Perfect for lunch, dinner, or meal prep for weight loss.

Completely plant-based, high in fiber, and nutrient-dense.

Ingredients:

• 1 cup cooked quinoa
• 1 cup roasted sweet potatoes
• 1 cup roasted broccoli
• 2 cups mixed greens
• ½ cup shredded carrots
• 2 tablespoons tahini
• 1 tablespoon lemon juice
• 1 tablespoon water
• Salt and pepper to taste

Instructions:

• Roast sweet potatoes and broccoli at 400°F (200°C) for 20–25 minutes.
• In a large bowl, combine quinoa, roasted vegetables, mixed greens, and shredded carrots.
• Whisk tahini, lemon juice, water, salt, and pepper into a dressing.
• Pour dressing over the bowl and toss gently to coat.
• Serve immediately or refrigerate for meal prep.

This Roasted Vegetable Buddha Bowl is nutrient-dense, low-calorie, and filling.

Perfect for a plant-based meal that supports weight loss.

Colorful, flavorful, and ideal for lunch, dinner, or meal prep.

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Cucumber-Avocado Gazpacho

This vegan cucumber-avocado gazpacho is refreshing, low-calorie, and perfect for weight loss.

Blended cucumber, avocado, and herbs create a creamy, cooling soup without dairy.

Perfect for lunch, light dinner, or a snack.

Completely plant-based, hydrating, and nutrient-dense.

Ingredients:

• 2 cucumbers, peeled and chopped
• 1 avocado
• 1 cup spinach
• 1 clove garlic
• 1 tablespoon lemon juice
• 1 cup water
• Salt and pepper to taste

Instructions:

• Blend cucumbers, avocado, spinach, garlic, lemon juice, water, salt, and pepper until smooth.
• Chill in the refrigerator for at least 30 minutes before serving.
• Serve cold, garnished with fresh herbs if desired.

This Cucumber-Avocado Gazpacho is light, refreshing, and low in calories.

Perfect for a plant-based meal or snack that supports weight loss.

Hydrating, nutritious, and ideal for hot days or light meals.