6 Quick and Low-Calorie High-Protein Vegan Recipes for Healthy Eating

6 Quick and Low-Calorie High-Protein Vegan Recipes for Healthy Eating

Craving delicious and nutritious vegan meals without tipping the calorie scale? Look no further! These 6 low-calorie, high-protein vegan recipes are designed to satisfy your taste buds while keeping your calorie intake in check. Whether you're aiming for weight management or simply seeking healthier meal options, these recipes are sure to delight your palate and nourish your body. 

Breakfast recipes:

1. Protein-Packed Berry Smoothie Bowl

Kickstart your day with this refreshing and low-calorie berry smoothie bowl! Bursting with antioxidants and plant-based protein, it's the perfect breakfast to fuel your morning without weighing you down. 

 

Ingredients:

  • 1 ripe banana
  • 1/2 cup of mixed berries (such as strawberries, blueberries, raspberries)
  • 1/2 cup of spinach leaves
  • 1/2 cup of unsweetened almond milk
  • 1 scoop of vegan protein powder (vanilla or berry flavored)
  • 1 tablespoon of chia seeds
  • Fresh berries and granola for topping (optional)

Macro Content (per serving): 
Protein: 15g, Carbs: 30g, Fat: 5g

Calories (per serving): 
Approximately 250 per serving

Instructions:

  1. In a blender, combine banana, mixed berries, spinach, almond milk, protein powder, and chia seeds.
  2. Blend until smooth and creamy.
  3. Pour into a bowl and top with fresh berries and granola if desired.
  4. Enjoy your protein-packed smoothie bowl!

 

2. Veggie-Packed Tofu Scramble

Start your day with this savory and low-calorie tofu scramble! Loaded with colorful veggies and protein-packed tofu, it's a satisfying breakfast option that will keep you energized until lunchtime.

 

Ingredients:

  • 1 block of firm tofu, crumbled
  • 1/2 cup of diced bell peppers (any color)
  • 1/2 cup of diced tomatoes
  • 1/4 cup of diced red onion
  • 1 cup of baby spinach leaves
  • 1 tablespoon of nutritional yeast
  • 1 teaspoon of turmeric powder
  • Salt and pepper to taste
  • Fresh herbs for garnish (optional)

Macro Content (per serving): 
Protein: 10g, Carbs: 15g, Fat: 5g

Calories (per serving): 
Approximately 150 per serving

Instructions:

  1. In a skillet, sauté diced bell peppers, tomatoes, and red onion until softened.
  2. Add crumbled tofu to the skillet and cook until heated through.
  3. Stir in nutritional yeast, turmeric powder, salt, and pepper.
  4. Add baby spinach leaves to the skillet and cook until wilted.
  5. Garnish with fresh herbs if desired. Serve hot and enjoy your veggie-packed tofu scramble!

 

Lunch recipes:

3. Chickpea and Cucumber Salad

Refresh your palate with this light and low-calorie chickpea and cucumber salad! Packed with protein-rich chickpeas and hydrating cucumbers, it's a perfect side dish or light lunch option.

 

Ingredients:

  • 1 can of chickpeas, drained and rinsed
  • 1 cucumber, diced
  • 1/4 cup of diced red onion
  • 2 tablespoons of chopped fresh parsley
  • 1 tablespoon of olive oil
  • 1 tablespoon of lemon juice
  • Salt and pepper to taste

Macro Content (per serving):
Protein: 8g, Carbs: 20g, Fat: 5g

Calories (per serving): 
Approximately 150 per serving

Instructions:

  1. In a large bowl, combine chickpeas, diced cucumber, red onion, and chopped parsley.
  2. Drizzle olive oil and lemon juice over the salad.
  3. Season with salt and pepper to taste. Toss until well combined.
  4. Serve chilled or at room temperature. Enjoy your refreshing chickpea and cucumber salad!

 

4. Lentil and Vegetable Soup

Warm up with this comforting and low-calorie lentil and vegetable soup! Packed with protein-rich lentils and fiber-filled veggies, it's a wholesome meal option that's perfect for chilly days.

 

Ingredients:

  • 1 cup of dried lentils, rinsed (we prefer red over green)
  • 4 cups of vegetable broth
  • 2 cups of chopped mixed vegetables (carrots, celery, zucchini)
  • 1 onion, diced
  • 2 cloves of garlic, minced
  • 1 teaspoon of dried thyme
  • Salt and pepper to taste
  • Fresh parsley for garnish

Macro Content (per serving):
Protein: 10g, Carbs: 25g, Fat: 2g

Calories (per serving): 
Approximately 150 per serving

Instructions:

  1. In a large pot, sauté diced onion and minced garlic until softened.
  2. Add dried lentils, vegetable broth, chopped mixed vegetables, and dried thyme to the pot. Bring to a boil, then reduce heat and simmer for 15-20 minutes, until lentils are tender.
  3. Season with salt and pepper to taste.
  4. Serve hot, garnished with fresh parsley. Enjoy your comforting lentil and vegetable soup!

 

Dinner recipes:

5. Quinoa and Black Bean Salad

Satisfy your hunger with this hearty and low-calorie quinoa and black bean salad! Packed with protein-rich quinoa and fiber-filled black beans, it's a nutritious meal option that will keep you full and satisfied.

 

Ingredients:

  • 1 cup of cooked quinoa
  • 1 can of black beans, drained and rinsed
  • 1 red bell pepper, diced
  • 1/2 cup of corn kernels (fresh or frozen)
  • 1/4 cup of chopped fresh cilantro
  • 2 tablespoons of lime juice
  • 1 tablespoon of olive oil
  • 1 teaspoon of ground cumin
  • Salt and pepper to taste

Macro Content (per serving):
Protein: 8g, Carbs: 20g, Fat: 5g

Calories (per serving): 
Approximately 150 per serving

Instructions:

  1. In a large bowl, combine cooked quinoa, black beans, diced red bell pepper, corn kernels, and chopped fresh cilantro.
  2. In a small bowl, whisk together lime juice, olive oil, ground cumin, salt, and pepper to make the dressing.
  3. Pour the dressing over the salad and toss until well coated.
  4. Serve chilled or at room temperature. Enjoy your hearty quinoa and black bean salad!

 

6. Baked Tofu and Vegetable Skewers

Fire up the grill for these flavorful and low-calorie tofu and vegetable skewers! Packed with protein-rich tofu and colorful veggies, they're a delicious and guilt-free option for your next barbecue. 

 

Ingredients:

  • 1 block of firm tofu, cubed
  • 2 cups of assorted vegetables (such as bell peppers, zucchini, cherry tomatoes)
  • 2 tablespoons of low-sodium soy sauce or tamari
  • 1 tablespoon of maple syrup
  • 1 tablespoon of olive oil
  • 1 teaspoon of minced garlic
  • Wooden skewers, soaked in water 

Macro Content (per serving):
Protein: 12g, Carbs: 15g, Fat: 5g

Calories (per serving): 
Approximately 150 per serving

Instructions:

  1. Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper.
  2. In a small bowl, whisk together soy sauce, maple syrup, olive oil, and minced garlic to make the marinade.
  3. Thread tofu cubes and assorted vegetables onto wooden skewers, alternating as desired.
  4. Place skewers on the prepared baking sheet and brush with the marinade.
  5. Bake in the preheated oven for 12-15 minutes, until tofu is golden brown and veggies are tender.
  6. Serve hot and enjoy your flavorful tofu and vegetable skewers!

 

    With these 6 quick and low-calorie high-protein vegan recipes, you can enjoy delicious and satisfying meals while staying on track with your health goals. From breakfast to dinner, there's something for everyone to enjoy. Say goodbye to calorie counting stress and hello to flavorful plant-based goodness!

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