A vegan diet aids in healthy and effective weight loss as it consists of only plant-derived foods. You can find so many recipes out there that are not only healthy but also delicious and fulfilling. Mostly you will be eating whole grains, fruits and vegetables, and beans, which are all rich in essential vitamins and minerals and these foods are also beneficial for your overall health in the long run. The idea is to introduce high-fiber and low-fat foods to your daily diet so that you can start feeling fit and healthy and maintain your weight at an optimal level.

There are countless vegan recipes that you can try starting from rich and easy breakfast. The lunch recipes are equally heartening and then come the supper and dinner. Moreover, you can try some super amazing vegan desserts and baked foods as well for satisfying your craving for sugar. Many people like side dishes more than anything else and they will be delighted to know that there are quite a few vegan healthy recipes for them to try out.

Here are a few vegan healthy recipes with total calorie count to help you get started with this extremely useful weight loss regime:

Sweet Potato and Black Bean Chili – This quick and highly nutritious recipe is for all those who love black beans. It does not need any fancy ingredients; just the basics. About 2 cups of this delicious meal provides up to 320 calories with 16g of fiber and 13g of protein.

Roasted Pumpkin-Apple Soup – Soups are a great way to curb your appetite and they are definitely healthy when prepared from all plant-derived sources. This one is extremely easy and provides a healthy way of combining two nutritious fruits – pumpkin and apple. About 1 cup of this vegan soup offers 180 calories with 6g fiber and 3g protein.

Strawberry-Rhubarb Strudel – If you haven’t yet tried the strawberry rhubarb combo, it’s time you tasted this wonderful duo. The dessert calls for a bit of baking expertise but if you love to bake it will be a piece of cake. One strudel provides 347 calories and 3g fiber with 4g protein.

Oven Roasted Squash with Garlic and Parsley – Squash is a delicacy of winter and when it is oven roasted, it is ever more delicious and full of healthy calories. Try this side dish and get around 103 calories per ¾ of a cup. The same serving also offers 6g of fiber and 2g of protein.

Wake-up Smoothie – A vegan snack or breakfast can be as useful for weight loss as any other meal. Try this quick smoothie to receive an energy boost for a long day ahead. You can use raspberries, strawberries, or blackberries for this recipe. One cup of this smoothie offers a total of 139 calories with 4g fiber and 4g protein.

 

Quick and healthy recipes are what we all need when it comes to a vegetarian diet for maintaining health and staying in shape. Try the above-mentioned recipes at home and combine this amazing diet with a workout regime along with regular green tea for extraordinary results.


Russian twists –

Lie down on the floor in a sit up position (your legs should be bent at the knees). With a weight or without, twist your abdomen and touch both of your hands on the floor to the left of your hips and then turn and touch both your hands on the floor to the right of your hips. Repeat.

V-ups –

Lie down with your hands over your head. Simultaneously raise straight legs and torso, reaching towards your raised feet (your body should look like a “v”). Return to starting position. Repeat.

Plank-

Get into pushup position on the floor. Now bend your elbows 90 degrees and rest your weight on your forearms. Your elbows should be directly beneath your shoulders. Hold the position for as long as you can- start with 30 seconds and work your way up to 3 minutes!

Plank fitness by Jaykayfit

Plank fitness by Jaykayfit

Squats –

Stand with your feet slightly wider than your hips (your toes should be pointed slightly outward). Look straight ahead and pick a spot on the wall in front of you, use this spot as an anchor, looking at it the entire time that you squat. Slowly sit back as if you’re holding groceries and can only close the door to your car with your butt. Make sure your knees do not lean over your toes. Keep your abs tight! Add a barbell or kettlebell for a bigger challenge and better results. Repeat.
Squats for fitness

Burpees –

Begin in a squat position with your hands on the floor in front of you. Kick your feet back to a pushup position. Return your feet to the squat position. Jump up as high as possible from the squat position and jump back into the squat position. Repeat.

Mountain Climbers –

Get into a pushup position, making sure your shoulders are straight above your wrists. Bend your right leg up towards your chest, return the right left, then do the same with the left. While holding upper body in place, alternate legs as quickly as possible. One leg should be extended while the other is bent towards your chest at all times. Repeat.

pushup fitness deatox teatox


Drink lots of water and detox tea

Take your weight in pounds and divide by two, that’s how many ounces of water you should be drinking a day.

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Don’t eat after 7pm –

Cutting 500 calories off your daily calories intake, will help you lose weight weekly**.

Don’t eat after 7pm

Don’t eat after 7pm

Prioritize exercise –

Make exercising as easy as possible! Whether it’s easiest for you to go for an hour walk before leaving for the office, signing up for a gym to go during your lunch break.

Prioritize exercise

Prioritize exercise

Stress less –

When you stress you produce a hormone called cortisol. Elevated levels of cortisol tricks your body into thinking that you’ve expelled energy which makes you HUNGRY!

stress diet

Sleep –

Not getting enough sleep not only promotes more eating, but also causes higher stress levels.

sleep

sleep

Lift weights –

Lifting weights builds muscle quicker than cardio. The more muscle tissue there is in your body, the faster your metabolism works and the easier it is to make more muscle.

Lift weights woman fitness

Keep track of the food you eat –

It would surprise you how many extra calories you eat when you don’t know what you’re eating. Using apps like MyFitnessPal or FitBit will help those smartphone savvy people know how much they are eating and whether or not they are reaching their vitamin goals.

Photo by Jo N

Photo by Jo N

Cook at home, with lots of colors –

Stay away from take out as those usually come in larger quantities, with more grease (or carbs), and with sides that you would not normally eat. Cook, cook, cook to know what is in your meals and use the rainbow as a guide. Carrots, bell peppers, avocados, chicken, and chickpeas are all different colors that would make up a wonderful meal.

food-plate-rucola-salad

No liquid calories –

Frappuccinos, sodas, and shakes, oh my! Most liquids do not fill you up (I do allow protein shakes every once in a while) and therefore are just a pre meal snack, as they can hold 400-800 calories on top of whatever you’re eating next. Fill up on solid foods, focusing on your lean protein and veggies first!

drink water fitness

Sit down to eat and eat often-

Boost your metabolism by eating 3-5 times a day. Make sure to take time to eat (not over homework or office work), pay attention to your food, and enjoy it!

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