In order to lose weight, you must create a calorie deficit in the body. This will happen when you consume fewer calories, and burn more than you ingest. At the same time, you need to ensure that your body is not lacking in energy to perform its functions. What do you do in this situation?
You turn to low-calorie vegetarian meals that will keep you satisfied without making you put on the pounds. These must be loaded with essential proteins, fresh vegetables and fruits, and perfect for those wanting to lose weight by cutting down on meat.
Best low calorie vegetarian meals for you:
When you choose to go vegetarian, it can be an effective way to create a calorie deficit because these meals will contribute fewer calories. Most vegetarian meals have lean proteins like beans, lentils, and tofu, in combination with fresh veggies. They keep your stomach feeling full for longer hours and prevent unhealthy snacking.
Wild mushroom risotto: This warm bowl of risotto rice together with crispy sage and wild mushrooms can be an excellent source of healthy fats and proteins. It contributes less than 400 calories in every portion. You can choose to use almond milk instead of cheese or cream for the rice. Mushrooms are superfoods loaded with nutrients like fiber, antioxidants, minerals, vitamins, and proteins.
Roasted tomato and bean pasta: This vegetarian low-calorie meal will contribute about 400 calories per serving and the inclusion of broad beans makes it super-nutritious. Use whole wheat spaghetti for greater fiber. Tomatoes are an excellent option being rich in vitamins and antioxidants like lycopene and carotenoids that can cut down inflammation.
Vegetarian lasagna: This can be a preferred alternative to the regular lasagna for dieters. It is made with multiple layers of fresh pesto, green veggies like leek and kale. It is not only low in calorie-content but convenient to prepare.
Chickpea fritters: Use yogurt, zesty cucumber salad with green chilies, to prepare chickpea fritters that are great sources of proteins. This lunch meal can be easy-to-cook and low in calories.
Quorn, squash and spinach lasagna: When making this meal, prepare the sauce without sugar and salt to lower its calorie content. In this way, you can make a creamy tomato-based sauce or cheese sauce and add quorn mince. This is a perfect protein source for non-meat dieters. Use skimmed milk to prepare the sauces so that they are low-calorie.
Homemade falafel: Falafel is made using chickpeas which are healthy and wholesome. They help in weight loss and facilitate digestion. Falafels are amazing to taste being crispy golden on the outside, and warm and soft on the inside. With 370 calories in every portion, this is perfect for lunch or dinner. You can have it with whole wheat pita bread or fresh salad, as you prefer.
Garlic mushroom pasta bake: This is pasta cooked with herbs and tomatoes and infused with garlic. The latter is an excellent source of antioxidants while the spinach in the pasta offers vitamin C. Mushrooms are used for making this baked meal as it is the best vegetarian alternative to pork, beef, or chicken. They are high in protein content but not as fatty as meat.
These are only a handful of easy-to-make vegetarian meals which will hardly take up much of your time. You can be sure to maintain a healthy weight, derive energy and nutrition, and cut down on calories in order to achieve your weight loss target.
Amna Sheikh is a medical doctor with a Bachelor of Medicine, Bachelor of Surgery (MBBS), Bachelors in Economics and Statistics. She is also a medical writer working as a freelancer for 10+ years and she is specialized in medical, health, and pharmaceutical writing, regulatory writing & clinical research. All her work is supported by a strong academic and professional experience.