21 Vegan Recipes To Lose Belly Fat

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A fit female is holding a measuring tape around her waist

Factors to consider | Recipes | Bottom Line

Belly fat is one of the most challenging kinds of fat to lose. It is also an extremely hazardous type of fat because it is associated with an increased risk of cardiovascular disease.

Fortunately, there are a number of things you can do to lose belly fat, and diet is one of the most important among them.

Eating a healthy, balanced vegan diet is a great way to target belly fat. Here we discuss 21 vegan recipes to lose belly fat.

Factors of an ideal vegan recipe to promote belly fat loss

Studies [1]National Library of Medicine: Plant-Based Diets in the Reduction of Body Fat: Physiological Effects and Biochemical Insights suggest that plant-based diets reduce body fat in overweight and obese individuals when compared to other diets. This is likely due to the increased fiber intake and antioxidants, which promote gut health and reduce inflammation.

However, there are many factors to consider when choosing a vegan recipe to lose belly fat.

1. Healthy fats

Contradictory as it sounds, consuming healthy fats is important if you wish to lose belly fat. Healthy fats help to promote satiety and can also help to increase metabolism. Good sources of healthy fats include avocados, nuts, and seeds. 

Additionally, according to a study, [2]PubMed: Long-term associations of nut consumption with body weight and obesity nuts are associated with the prevention of obesity and type 2 diabetes. 

2. Fiber-rich foods

Fiber is another important nutritional concern for vegans and vegetarians looking to lose belly fat. Consumption of healthy, insoluble dietary fiber [3]National Library of Medicine: Inverse relation between dietary fiber intake and visceral adiposity in overweight Latino youth has been linked to a decrease in visceral fat tissues.

Fiber-rich foods help to promote satiety and can also help to regulate blood sugar levels. Good sources of fiber include legumes, vegetables, and whole grains.

3. Low in sugar

Sugar is one of the worst offenders when it comes to promoting belly fat [4]University of Minnesota: Excess sugar linked to dangerous heart and abdominal fat. Therefore, it is important to choose recipes that are low in sugar.

This does not mean that the recipe has to be completely sugar-free; however, you can use alternative sweeteners such as maple syrup instead of refined sugar.

4. High in protein

A study [5]National Library of Medicine: A plant-based diet in overweight individuals in a 16-week randomized clinical trial: metabolic benefits of plant protein found that plant-based protein intake results in reductions in both body weight and insulin resistance. Additionally, protein helps to promote satiety and can also help to preserve muscle mass during weight loss. Good sources of plant-based protein include tofu, lentils, beans, and quinoa.

5. Low in calories

The basic rule for losing fat is to create a calorie deficit, meaning you burn more calories than you consume. Therefore, it is important to choose recipes that are low in calories.

6. Low in carbohydrates

According to a study [6]National Library of Medicine: Short-term weight loss and hepatic triglyceride reduction: evidence of a metabolic advantage with dietary carbohydrate restriction on low-carb diets, a reduction in carbohydrate intake can lead to a reduction in body fat.

This is because carbohydrates are one of the main drivers of insulin resistance, which is a major factor in obesity. Some good sources of carbohydrates include vegetables, fruits, and whole grains.

Vegan recipes to lose belly fat

When you are on a vegan diet, it is important to ensure that you get all the nutrients your body needs. This list of carefully curated vegan recipes is delicious and ticks all the boxes when it comes to promoting belly fat loss.

1. Lentil sweet potato salad

A study on sweet potato intake found that sweet potatoes effectively reduce body weight and fat accumulation. This high-fiber recipe is a great way to add sweet potatoes to your diet.

Ingredients: 2 large sweet potatoes, 1/2 cup uncooked quinoa, 1/2 teaspoon chili powder, 1 teaspoon cumin, 1 tablespoon olive oil, 1 red onion, 3 cloves garlic, 1 tablespoon chickpeas, 2 teaspoons sesame seeds, 1 cup kale, and salt to taste. 

Instructions:

  1. Preheat the oven to 350 F.
  2. Peel and chop the sweet potatoes into small cubes.
  3. Add the sweet potatoes to a large bowl with the quinoa, chili powder, cumin, salt, and olive oil.
  4. Mix everything together until the sweet potatoes are coated with the spices. Spread the mixture onto a baking sheet and bake for 25 minutes.
  5. Meanwhile, finely chop the red onion and garlic.
  6. Add the chickpeas, sesame seeds, and kale to the bowl and mix everything together.
  7. Once the sweet potatoes are cooked, add them to the bowl and mix everything together until it is all evenly mixed.

2. Stir-fried veggies with brown rice

This recipe is a great way to get your daily dose of veggies while also getting the benefits of whole grains. Brown rice is a good source of fiber and vitamins, and it has also been linked to weight loss.

Ingredients: 1/2 cup uncooked brown rice, 1 red bell pepper, 1/2 cup broccoli, 3 cloves of garlic, spring onions, 1 tablespoon olive oil, and salt to taste. 

Instructions:

  1. In a bowl, take 1 cup of water and add the brown rice. Microwave for 10-15 minutes or until the water is absorbed.
  2. Chop the bell pepper, broccoli, garlic, and spring onions into small pieces.
  3. In a wok or large frying pan, heat up some oil over medium heat.
  4. When the pan is hot, add in the veggies, salt, and pepper and fry until they are soft.
  5. Add the brown rice to the pan and mix everything together.
  6. Fry for a few more minutes until everything is evenly mixed and heated through.

3. Vegan stir-fried yellow noodles

This recipe is a delicious and easy way to get your daily dose of veggies. It is also high in protein and low in calories, making it a great option for those looking to lose belly fat.

Ingredients: 8 oz. yellow noodles, 1 green bell pepper, 1/2 cup broccoli, 3 cloves garlic, 1 sliced carrot, 1/4 cup baby corn, 1 tablespoon olive oil, 2 tablespoons crushed peanuts.

Instructions:

  1. Cook the yellow noodles according to the package instructions.
  2. Cut the bell pepper, broccoli, garlic, carrot, and baby corn into small pieces.
  3. Heat up some oil over medium heat in a wok or frying pan.
  4. When the pan is hot, add in the veggies and fry until they are soft.
  5. Add the noodles to the pan and mix everything together.
  6. Fry for a few more minutes until everything is evenly mixed and heated through.
  7. Sprinkle with crushed peanuts before serving.

4. Vegan pasta salad

Pasta salad is a great dish to have on a vegan diet to fulfill nutrient requirements and lose fat. However, you need to control your portion sizes to make sure you don’t overindulge in this delicious recipe.

Ingredients: 8 oz. whole wheat pasta, 1 red bell pepper, 1/4 cup tomatoes, 1/4 cup kidney beans, 1/4 cup chickpeas, 2 tablespoons chili flakes, salt to taste, and herbs to garnish.

Instructions:

  1. Cook the pasta according to the package instructions.
  2. Chop the bell pepper and tomatoes into small pieces.
  3. In a bowl, add the cooked pasta, vegetables, chickpeas, chili flakes, and salt.
  4. Mix everything together until it is evenly combined.
  5. Garnish with herbs and serve.

5. Vegan chili sin carne

This recipe is perfect for a winter meal. It is hearty and filling. Meal prep this recipe on the weekend so you have them ready to go during the week. 

Ingredients: 1 tablespoon olive oil, 1 large onion, 3 cloves garlic, 1 red bell pepper, 1 tablespoon cumin, 1 teaspoon chili powder, 1/4 cup black beans, 1/4 cup corn, 2 diced tomatoes, and 1 cup vegetable broth.

Instructions:

  1. Heat the oil in a large pot over medium heat.
  2. Add the onion, garlic, and bell pepper and cook until softened.
  3. Stir in the cumin and chili powder and cook for 1 minute.
  4. Add the black beans, corn, diced tomatoes, and vegetable broth.
  5. Bring to a boil, reduce the heat, and simmer for 10 minutes.
  6. Serve it hot or store it for later. 

6. Spaghetti pasta with mushrooms 

Whole wheat spaghetti is a good source of healthy carbs, and mushrooms are a good source of protein, making this dish a great option for those looking to lose fat.

Ingredients: 8 oz. whole-wheat spaghetti, 1 cup mushrooms, 3 cloves garlic, 1 teaspoon olive oil, and 1/4 cup parsley.

Instructions:

  1. Cook the spaghetti according to the package instructions.
  2. Chop the mushrooms and garlic into small pieces.
  3. In a large frying pan, heat the oil over medium heat.
  4. When the pan is hot, add the mushrooms and garlic and cook until softened.
  5. Add the cooked spaghetti and parsley to the pan and mix everything together.
  6. Cook for a few more minutes until everything is heated thoroughly.

7. Vegan quinoa burrito bowl

This recipe is a great option for those looking for a nutrient-rich meal. Quinoa is a complete protein, making it a great option for vegans.

Ingredients: 1/2 cup quinoa, 2 sliced cucumbers, 1 sliced radish, 1/4 cup peppers, and cilantro.

Instructions:

  1. Cook the quinoa according to the package instructions.
  2. In a bowl, arrange the cooked quinoa, cucumbers, radish, peppers, and cilantro.
  3. Serve with your favorite salsa or guacamole.

8. Vegan enchiladas 

Enchiladas are a great option for those looking for a hearty, filling meal. This recipe is packed with protein and fiber, promoting healthy weight loss.

Ingredients: 2 whole wheat tortillas, 1 cup black beans, 2 tablespoons salsa, 1/2 teaspoon chili powder, and 1 /4 cup shredded vegan cheese.

Instructions:

  1. Preheat the oven to 350 degrees Fahrenheit.
  2. Mix the black beans, salsa, chili powder, and vegan cheese in a bowl.
  3. Divide the mixture evenly between the two tortillas.
  4. Roll up the tortillas and place them in an oven-safe dish.
  5. Bake for 10-15 minutes until the cheese is melted and bubbly.
  6. Serve with additional salsa. 

9. Green pea fritters

These fritters are a great way to get in your vegetables and lose weight. They are packed with fiber and protein, making them a filling and satisfying meal

Ingredients: 1 cup green peas, 1/4 cup all-purpose flour, 2 tablespoons cornmeal, 1 teaspoon baking powder, 1/4 teaspoon salt, 1/4 cup water, 2 tablespoons olive oil, and 1/4 cup vegan sour cream.

Instructions:

  1. In a food processor, pulse the green peas until they are finely chopped.
  2. Mix the green peas, flour, cornmeal, baking powder, and salt in a large bowl.
  3. Add the water and olive oil and mix until everything is well combined.
  4. Heat a large frying pan over medium heat and add 1/4 cup of batter to the pan for each fritter.
  5. Cook for 2-3 minutes per side or until golden brown.
  6. Serve with vegan sour cream, and enjoy!

10. Vegan banana pancakes

Start your day with these delicious and nutritious pancakes. They are packed with protein and fiber, keeping you fuller longer and promoting healthy fat loss.

Ingredients: 1 cup flour, 2 tablespoons sugar, 1 teaspoon baking powder, 1/4 teaspoon salt, 1 cup almond milk, 2 tablespoons olive oil, 1 teaspoon vanilla extract, and 2 bananas.

Instructions:

  1. Mix the flour, sugar, baking powder, and salt in a large bowl.
  2. Whisk together the almond milk, olive oil, and vanilla extract in a separate bowl.
  3. Add the wet ingredients to the dry ingredients and mix until everything is well combined.
  4. Slice the bananas and add them to the batter.
  5. Heat a large frying pan or griddle over medium heat and coat with cooking spray.
  6. Scoop 1/4 cup batter onto the pan for each pancake.
  7. Cook for 2 -3 minutes per side or until golden brown.
  8. Garnish with more banana slices, and enjoy.

11. Zucchini salad

Zucchini is low in calories and high in fiber, making it a great vegetable for those looking to lose weight. This salad is a delicious and healthy option for a light lunch or dinner.

Ingredients: 3 zucchinis, 1 tablespoon olive oil, 2 tablespoons lemon juice, 1 teaspoon salt, 1/4 teaspoon black pepper, 1/4 cup reddish, 1/4 cup baby gem.

Instructions:

  1. Slice the zucchini into thin rounds.
  2. Mix the olive oil, lemon juice, salt, and black pepper in a large bowl.
  3. Add the zucchini and toss to coat.
  4. Add the radish and baby gem, and mix well.
  5. Serve immediately or refrigerate for later.

12. Lentil soup

This soup is perfect for those cold winter days. It’s hearty and filling but still low in calories and fat. This makes it a  great option for anyone looking to lose weight.

Ingredients: 1 cup dry green lentils, 1/4 cup vegetable broth, 1 onion, 1 carrot, 1 celery stalk, 1 garlic clove, 1 bay leaf, 1 teaspoon salt, and 1/4 teaspoon black pepper.

Instructions:

  1. Rinse the lentils and pick out any stones or debris.
  2. Mix the lentils, vegetable broth, onion, carrot, celery, garlic, bay leaf, salt, and black pepper in a large pot.
  3. Bring the soup to a boil, then reduce the heat and simmer for 30 minutes.
  4. Remove the bay leaf before serving.
  5. Serve it with vegan bread and enjoy.

13. Roasted veggies and black bean tacos

These tacos are a delicious and healthy way to get your veggies in. Black beans are a great source of protein and fiber, which are important for losing fat.

Ingredients: 1 tablespoon olive oil, 1 zucchini, 1 yellow squash, 1 red bell pepper, 1 orange bell pepper, 1/2 red onion, 1/2 cup cooked black beans, 2 tablespoons chopped fresh cilantro, and 3 small soft tacos.

Instructions:

  1. Mix the olive oil, zucchini, yellow squash, bell peppers, and red onion in a large bowl.
  2. Spread the mixture on a baking sheet and roast for 20-25 minutes or until the veggies are slightly browned.
  3. Once the veggies are roasted, add black beans and cilantro to the pan and stir well. 
  4. Stuff this filling in the tacos and serve them warm. 

14. Whole wheat toast with mashed avocado

This healthy toast is a great way to start your day. Avocados are a good source of healthy fats, which are important for losing weight. Whole-wheat bread is also packed with protein and fiber, keeping you fuller longer.

Ingredients: 2 slices of whole wheat bread, 1/2 avocado, 1/4 teaspoon chili powder, 1/4 teaspoon ground cumin, 1/4 teaspoon salt, 1/2 cup cherry tomatoes.

Instructions:

  1. Preheat the oven to 350 degrees Fahrenheit.
  2. Toast the bread in the oven for 5-7 minutes or until it’s lightly browned.
  3. Meanwhile, mash the avocado in a small bowl.
  4. Mix in the chili powder, cumin, and salt.
  5. Spread the avocado mixture on the toast and top with cherry tomatoes.
  6. Serve immediately.

15. Spiralized sweet potato salad

This sweet potato salad is a healthier and lighter version of the classic dish. It’s a great option for anyone looking to lose weight.

Ingredients: 2 large sweet potatoes, 1/4 cup vegan mayonnaise, 2 tablespoons yellow mustard, 1 celery stalk, 1/4 red onion, and 1/4 teaspoon salt.

Instructions:

  1. Spiralize the sweet potatoes using a spiralizer or julienne peeler.
  2. Mix the sweet potatoes, vegan mayonnaise, yellow mustard, celery, red onion, and salt in a large bowl.
  3. Refrigerate for at least 30 minutes to allow the flavors to meld.
  4. Serve cold or at room temperature.

16. Vegan Caesar salad

This salad is a healthier and lighter version of the classic dish. It’s a great option for anyone looking to lose weight.

Ingredients: 2 heads of romaine lettuce, 1/4 cup vegan mayonnaise, 2 tablespoons lemon juice, 1 garlic clove, 1/4 teaspoon salt, and 1/4 teaspoon black pepper.

Instructions:

  1. Chop the lettuce and mix it with the vegan mayonnaise, lemon juice, garlic, salt, and black pepper in a large bowl.
  2. Season with chili flakes and oregano.
  3. Serve immediately or refrigerate for later.

17. Baked sweet potato

Healthy weight loss requires a balance of healthy fats, proteins, and carbohydrates. This recipe has all three, making it a great option for anyone looking to shed pounds.

Ingredients: 2 sweet potatoes, 1/4 cup guacamole, 1/4 cup pomegranate seeds, and 1/4 cup chopped cilantro.

Instructions:

  1. Preheat the oven to 400 degrees Fahrenheit.
  2. Pierce the sweet potatoes a few times with a fork and bake for 45-60 minutes or until they’re soft.
  3. Remove the sweet potatoes from the oven and let them cool.
  4. Once it is cooled, slice them into halves. 
  5. On the baked sweet potato, add guacamole, pomegranate seeds, and cilantro
  6. Serve immediately.

18. Broccoli and buckwheat bowl

This high-protein recipe is perfect for burning fat. The broccoli provides filling fiber, while the buckwheat gives you a boost of energy.

Ingredients: 1/2 cup buckwheat, 1 head of broccoli, 2 tablespoons tahini, 1 garlic clove, 1/4 cup water, 1/4 teaspoon salt, 1/4 teaspoon black pepper.

Instructions:

  1. In a bowl, soak the buckwheat in water for 30 minutes. Later, cook it for 10-15 minutes
  2. In another pan, steam the broccoli for 3-4 minutes or until it’s tender.
  3. In a small bowl, whisk together the tahini, minced garlic, salt, and black pepper.
  4. Mix the cooked buckwheat, broccoli, and tahini sauce in a large bowl.
  5. Serve immediately.

19. Zucchini noodles with avocado pesto

The zucchini noodles are low in calories and carbs, making them a great option for anyone looking to lose weight. The avocado pesto is also a good source of healthy fat, which is important for burning fat.

Ingredients: 2 zucchinis, 1/4 cup vegan mayonnaise, 2 tablespoons lemon juice, 1 avocado, 1 garlic clove, and 1/4 teaspoon salt, chopped cilantro

Instructions:

  1. Use a spiralizer or julienne peeler to make noodles out of the zucchinis.
  2. In a food processor, combine the vegan mayonnaise, lemon juice, avocado, garlic, and salt. Pulse until the mixture is smooth.
  3. Boil the zucchini noodles for 1-2 minutes or until they’re tender. Drain and rinse with cold water.
  4. In a large bowl, mix the zucchini noodles and avocado pesto.
  5. Top with cilantro and serve immediately.

20. Cauliflower rice with veggies

This recipe is also packed with veggies, which are a great source of fiber. The fiber will help you feel full, and the vitamins and minerals will give you lasting energy.

Ingredients: 1 head of cauliflower, 2 tablespoons lemon juice, 1 garlic clove, 1/4 teaspoon salt, and 1 /4 teaspoon black pepper, 1/2 cup chopped broccoli, 1/2 cup chopped kale, 1/4 cup chopped cilantro, 1 tablespoon olive oil. 

Instructions:

  1. Cut the cauliflower into florets and pulse in a food processor until it resembles rice.
  2. In a large skillet, add olive oil, and sauté the cauliflower rice, lemon juice, garlic, salt, and black pepper for 3-5 minutes.
  3. Add the broccoli, kale, and cilantro and cook for 2-3 minutes or until the veggies are tender.
  4. Serve immediately.

21. Vegan tofu scramble

Tofu scramble is a vegan staple that’s perfect for breakfast, lunch, or dinner. If you are looking for healthy diet recipes to help you burn fat, tofu scramble is a great option.

Ingredients: 1 block of tofu, 1/4 teaspoon turmeric, 1/4 teaspoon salt, 1/4 teaspoon black pepper, 1/2 tablespoon olive oil, 1/2 cup chopped onion, 1/2 cup chopped bell pepper, 1/4 cup chopped tomatoes.

Instructions:

  1. Crumble the tofu into a bowl and mix in the turmeric, salt, and black pepper.
  2. In a large skillet, heat the olive oil over medium heat.
  3. Add the onion and bell pepper and cook for 3-5 minutes or until they’re soft.
  4. Add the tofu and cook for 5-7 minutes or until it’s browned.
  5. Stir in the tomatoes and cook for 2-3 minutes or until they’re soft.
  6. Serve immediately.

The Bottom Line

These 21 healthy recipes can easily fit into your weight loss diet plan. Remember that diet alone cannot help you lose belly fat.  Stay hydrated and exercise regularly to burn your belly fat. 

Planning your diet carefully and supplementing it with a healthy lifestyle is of utmost importance when it comes to losing belly fat.

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