Seeking for tasty low-calorie vegetarian meals that are nutritious and full-filling, worry not we got you covered. This blog is a detailed guide on healthy protein-rich, low-carb and low-fat meals that add taste and nutrition to in your life. Whether you are indulging in balanced eating or looking for meal ideas that assist your weight loss and fat loss journey, this guide will surely become your new best friend for vegetarian meal ideas.
Why protein is important for you?
Protein is a macro-nutrient and a building block for you muscles, hormones and enzymes. Including protein in your diet has great benefits. These benefits are listed below:
| Benefits | Description |
|---|---|
| Builds and repairs tissues | Protein is a vital source that aids in tissue building and muscle repairing after your workout |
| Boosts metabolism | Protein boosts metabolism and helps you burn more calories even when you are at rest |
| Maintains muscle mass | Protein helps in maintaining muscle mass when losing weight |
| Increases Satiety | Protein rich foods make you feel full and gives you strength without overindulging |
a. High Protein, Low Carb Vegetarian foods:
Eating foods that are rich in protein helps you retain muscle mass while you lose weight from fat. Plant based protein is an essential component for vegetarian’s diet and there are plenty of sources you can get it from. Below are listed a few foods that are protein rich and low in carbohydrates:
1. Stuffed Bell Peppers with Quinoa and Black Beans:
Quinoa and black beans are rich sources of plant based protein. Bell peppers adds a crunchy texture to the dish. Overall, this dish is filled with protein and fibre and keeps the carb intake low.
2. Tofu Stir Fry with Mixed Vegetables:
Tofu is rich in protein and when stir-fried with crunchy veggies like carrots, bell peppers and broccoli, this dish makes a protein and fibre rich, low – carb dinner. Add spices to your liking and make you meal flavourful and healthy.
3. Cauliflower Rice with Edamame
Cauliflower rice is a great low-carb substitution for regular rice and edamame is a protein rich vegetable. Add a dash of soy sauce and a sprinkle of sesame seeds. This vegetarian dish makes you full and satisfied while also being healthy and low in carbs.
4. Lentil Balls
Lentils are a great source of protein alternative for meat. Make this dish with your favourite choice of lentils, bake or pan-fry this goodness and enjoy while pairing with a low-carb
b. High-Protein, Low-Fat Vegetarian Foods
Want a meal packed with protein yet don’t want to consume added fats, we got your back. This list of dishes provides you with great options for your protein-rich low fat lunch, dinners and snacks that keeps you fuller for longer:
1. Tempeh and Vegetable Skewers:
Tempeh is made with fermented soybeans that is protein rich and has low fat. Skewer a mix of your favourite vegetables with cubes of tempeh and char them over a grill for some smoky kick, dust with your favourite species and enjoy your healthy protein –rich, low fat delicious barbecue dinner.
2. Tofu Salad:
Tofu is known for its versatility. It is packed with protein and can be used in salads. Combine some leafy greens, cherry tomatoes, and cucumbers with tofu in a bowl, add some salt, pepper, a dash of olive oil and light vinaigrette. Enjoy your bowl of refreshing, high-protein, low-fat meal.
3. Hummus with Fresh Veggies:
Hummus is a dish of Arabic-origin, it is made with blended chickpeas and is super rich in protein. Pair hummus with some fresh veggies like celery, carrots, cucumbers and you got yourself a low fat snack that is both protein-rich and delicious.
4. Zucchini Curry:
Zucchini is low in fat, make yourself some curry with zucchini, tomatoes, species and a bit of coconut milk and pair it with barley roti for a complete meal. This dish Is healthy and full-filling while also being low in fats.
Benefits of High Protein in a Low-Calorie Diet
Protein aids in a lot of bodily processes, so it is essential to keep the protein intake high when eating in a calorie deficit or low calorie diet.
- Protein supports natural metabolic processes
- Boosts weight loss by helping body burn more calories at rest
- Maintains muscle
- Repairs muscle and tissue damage
- Reduces over-eating by making you full for longer,
- Helps to curb cravings.
So protein is absolutely necessary for helping in weight-loss and fat-loss.
c. Low-Calorie Vegetarian Meals for Weight Loss:
It is absolutely essential that you keep motivated on your weight loss journey. We know that is already super hard but you have to keep going. And to help you on this journey we bring you somemeal ideas that are tasty, packed with flavour and keeps you full and energised to keep going.
1. Black Bean and Sweet Potato Tacos:
Black beans and sweet potatoes are foods that are both filling and nutritious. Combined in a taco, topped with avocado, a squeeze of lime and cilantro and you got yourself healthy, nutritious and tasty dinner idea for weight loss.
2. Spaghetti Squash with Lentil Bolognese:
Squash can be made into spaghetti and is a healthy alternative to pasta. Lentils are rich in protein and fibre, so find yourself a good lentil Bolognese sauce and top it up. This dish is healthy, nutritious and fulfilling, perfect for weight loss. If you are looking for a good spaghetti squash recipe, follow the link below for squash and more pasta recipies:
Healthy Pasta Recipes
3. Cucumber Salad:
Salads are just perfect if you’re looking for sides and cucumbers are very refreshing and hydrating, so if you’re looking for a combination try a healthy cucumber salad. Add some thinly sliced red onions, some cherry tomatoes and a light vinaigrette dressing and voila! a perfect crisp, hydrating side dish.
4. Oats Haleem:
Haleem is a traditional south Asian dish that originally uses meat but for a vegetarian weight loss meal, this dish can use some oats that are low in calories and add a creamy texture. Use spices for a depth of flavour and you have a tasty and nutritious comforting meal for weight loss.
d. Low-Calorie Vegetarian Meals for Fat Loss
Weight loss means loss of muscle, fat and water, but when talking about fat loss, you need to be losing only stubborn fats in your body while retaining muscle. For this, we present you meal ideas that are naturally low in calories and high in protein, so you can lose that fat while maintaining your muscle mass and energy levels.
1. Roasted Chickpeas:
Chickpeas are a great source of protein when following a vegetarian diet. So roasted chickpeas provide a crunchy texture when added in your meals and salads and you can also try it for snacking.
2. Red Bean Curry (Rajma):
Red beans are a good source of protein and fibre. When cooked with spices and tomatoes this curry becomes a healthy and flavourful dish. You can enjoy it with a piece of barley roti that is also low in calories and high in fibre. So you got a high protein, low calorie, full of fibre meal that is perfect for fat loss.
3. Tofu Stir Fry Vegetables:
Tofu, a plant derived source of protein, makes a vegetarian diet healthy. Tofu stir fried with vegetables like mushrooms, zucchini, and spinach, that are naturally low in calories, makes a perfect meal. Add a dash of soy sauce for the flavour and a perfect low-calorie, high protein meal is ready to enjoy.
4. Cauliflower Rice with Edamame:
Cauliflower rice is a great low-carb substitution for regular rice and edamame is a protein rich vegetable. Add a dash of soy sauce and a sprinkle of sesame seeds. This vegetarian dish makes you full and satisfied and aids you to achieve your fat loss goals.
Wrap-Up
The most important step when eating healthy for weight loss or fat loss is to eat in balance and to be consistent in the foods you eat. Look out for bad fats and preservatives in foods that can contribute to poor health, instead eat organic. Vegetarian diet does not necessarily mean that you are skipping on essential nutrients that comes from meat. Vegetarian meals can be just as healthy by using plant based alternatives. Meat is a major source of protein and protein is essential for healthy body functioning, but for vegetarian dishes, this protein can be provided through plant sources and eggs. Although there are no dishes in this blog that uses eggs, all protein sources are vegan so this blog can also be helpful if you are a vegan
