Low Calorie High Volume Vegan Meals

Eating vegan is a great way to improve your overall health and wellbeing. It has been linked to lower levels of cholesterol and blood pressure, as well as improved heart health. However, if you are trying to lose weight, you may be concerned about the calorie content of vegan meals. Fortunately, there are plenty of recipes that are low in calories but still high in volume, making them satisfying and filling.

Vegetable Soups

Soups are a great way to make a meal that is low in calories but high in volume. Start by sautéing some onions, garlic and chopped vegetables in a large pot. Once the onions are soft and fragrant, add vegetable broth and bring the mixture to a boil. You can add any type of vegetables you like, such as potatoes, carrots, celery, mushrooms, zucchini, and bell peppers. Let the soup simmer for 30 minutes or until the vegetables are tender. Add some fresh herbs and spices for flavor, and some cooked lentils or beans for protein. This soup is filling and delicious, yet only contains a few hundred calories per serving.

Vegan Salads

Salads are another easy and tasty way to get a low calorie, high volume meal. Start with a base of dark leafy greens, such as spinach, kale, or arugula. Then add in some fresh vegetables, such as tomatoes, carrots, cucumbers, peppers, and avocado. Top with a hearty grain, such as quinoa or brown rice, or a protein-rich legume, such as chickpeas or lentils. Drizzle with a simple olive oil and vinegar dressing, or a vegan-friendly Caesar dressing. This filling and nutritious salad is sure to keep you feeling full for hours.

Veggie Burgers

Veggie burgers are a great way to get a high volume, low calorie vegan meal. Start by sautéing mushrooms and onions in a pan. Then add in some cooked lentils, quinoa, and black beans. Pulse the mixture in a food processor until it forms a thick paste. Shape the mixture into patties and cook in a lightly oiled skillet for a few minutes on each side, until golden brown. Serve on a whole grain bun with lettuce, tomato, and vegan mayonnaise, or on a bed of greens for an even healthier option.

Vegan Stir-Fries

Stir-fries are a great way to get a high volume meal without a lot of calories. Start by sautéing garlic and onion in a large skillet with a bit of oil. Add in any vegetables you like, such as broccoli, cauliflower, carrots, mushrooms, and bell peppers. Once the vegetables are tender, add in some cooked protein such as edamame, tofu, or tempeh. Finish with a splash of soy sauce or teriyaki sauce and some cooked brown rice, quinoa, or noodles. This delicious and filling meal is sure to satisfy your hunger without weighing you down.

Vegan Wraps

Wraps are another great way to get a low calorie, high volume vegan meal. Start by heating a whole wheat or vegan tortilla in a skillet. Fill the wrap with your favorite combination of vegetables, such as roasted red peppers, grilled zucchini, spinach, and tomatoes. Top with a protein-rich legume such as black beans, chickpeas, or lentils, and a healthy fat such as avocado or hummus. Roll up the wrap and enjoy!

Conclusion

Eating vegan doesn't have to mean eating low calorie, unsatisfying meals. With a little bit of creativity, you can make delicious, high volume meals that are still low in calories. From soups and salads to veggie burgers and stir-fries, there are plenty of options to choose from. So eat up and enjoy!