This is my list of great vegetarian recipes for simple weight loss plans.
Dieting is not easy for most people so let’s make this diet easy for you. Choose one recipe from each of the Meal Categories (ie: Breakfast, snacks, lunches and dinners) and implement it into your meal plan.
You should have 5-6 meals per day. Make sure that you’re able to fit these recipes into your daily caloric needs.
BREAKFAST RECIPES
The Late Start Oatmeal Mashup
- 1/2 Cup of Oatmeal
- 1 tbsp of cinnamon
- 1 tbsp chopped pecans or slivered almonds (All Natural Almond Accents, Butter Toffee Glazed)
- 1 packet of splenda
Mix all the dry ingredients, without the almonds. Add up to a 1/2 cup of hot water to this dry concoction and let cook. Top with the almonds and you’re all set to go. Serves up in a minute!
As an added bonus, if you’re the type to always be on-the-go, you can prepare the dry ingredients in advance and store in zip-lock baggies. Take this where ever you go. Great as a snack!
The Quick Protein Fix Oatmeal Mashup
- 1/2 cup of oatmeal
- 1 scoop of your favorite protein powder
Mix the ingredients thoroughly and add hot water. You may not want to microwave the concoction because that’ll denature the protein. Serves up in seconds. You can even prepare the dry ingredients just like the mix above.
Popeye’s Protein Omelet
Serves 1 | Amount Per Serving Calories: 186 | Total Fat: 12.3g | Cholesterol: 430mg
- 2 eggs
- 1 cup torn baby spinach leaves
- 1 1/2 tablespoons grated Parmesan cheese
- 1/4 teaspoon onion powder
- 1/8 teaspoon ground nutmeg
- salt and pepper to taste
In a bowl, beat the eggs, and stir in the baby spinach and Parmesan cheese. Season with onion powder, nutmeg, salt, and pepper.
In a small skillet coated with cooking spray over medium heat, cook the egg mixture about 3 minutes, until partially set. Flip with a spatula, and continue cooking 2 to 3 minutes. Reduce heat to low, and continue cooking 2 to 3 minutes, or to desired doneness.
SNACK RECIPES
Herbed Cottage Cheese
Serves 8 | Amount Per Serving Calories: 83 | Total Fat: 1g | Cholesterol: 5mg
- 2 cups 1% cottage cheese
- 1 tablespoon minced chives
- 1/4 teaspoon garlic powder
- 1/4 teaspoon onion powder
- 1/4 teaspoon salt
- 1/8 teaspoon celery seed
- 1/8 teaspoon pepper
In a bowl, combine all of the ingredients. Serve immediately.
With this jazzed-up version of light cottage cheese, I don’t miss the fat at all. Serve it with canned tuna and a few crackers for a great light lunch.
Cottage Cheese Salad
Serves 4 | Amount Per Serving Calories: 138 | Total Fat: 5.2g | Cholesterol: 17mg
- 1 (16 ounce) container cottage cheese, drained
- 4 roma (plum) tomatoes, chopped
- 4 green onions, chopped
- 2 medium cucumbers, peeled and diced
- salt and pepper to taste
In a medium bowl, stir together the cottage cheese, tomatoes, green onions, and cucumbers. Season with salt and pepper to taste. Chill until serving.
LUNCH AND DINNER RECIPES
Insanely Easy Vegetarian Chili
Serves 4 | Amount Per Serving Calories: 155 | Total Fat: 3g | Cholesterol: 0mg
- 1 cup chopped onions
- 3/4 cup chopped carrots
- 3 cloves garlic, minced
- 1 cup chopped green bell pepper
- 1 cup chopped red bell pepper
- 3/4 cup chopped celery
- 1 tablespoon chili powder
- 1 1/2 cups chopped fresh mushrooms
- 1 (28 ounce) can whole peeled tomatoes with liquid, chopped
- 1 (19 ounce) can kidney beans with liquid
- 1 (11 ounce) can whole kernel corn, undrained
- 1 tablespoon ground cumin
- 1 1/2 teaspoons dried oregano
- 1 1/2 teaspoons dried basil
Heat oil in a large saucepan over medium heat. Saute onions, carrots, and garlic until tender. Stir in green pepper, red pepper, celery, and chili powder. Cook until vegetables are tender, about 6 minutes.
Stir in mushrooms, and cook 4 minutes. Stir in tomatoes, kidney beans, and corn. Season with cumin, oregano, and basil. Bring to a boil, and reduce heat to medium. Cover, and simmer for 20 minutes, stirring occasionally.
Ginger Cabbage Salad
Serves 6 | Amount Per Serving Calories: 161 | Total Fat: 6.2g | Cholesterol: 0mg
- 3/4 cup pickled ginger
- 4 cups shredded cabbage, green or red
- 1 cup shredded carrots
- 1/2 cup peanuts, crushed
- 1/4 cup mirin (sweetened Asian wine)
- 1/4 cup rice vinegar
- 4 scallions, sliced
Combine all of the ingredients. Thats it.
Mama’s Mediterranean Chickpea Salad
Serves 4 | Amount Per Serving Calories: 163 | Total Fat: 7.7g | Cholesterol: 0mg
- 1 (15 ounce) can garbanzo beans (chickpeas), drained and rinsed
- 1 roma (plum) tomato, seeded and diced
- 1/2 medium green bell pepper, diced
- 1 small onion, finely chopped
- 1 small clove garlic, minced
- 1 tablespoon chopped fresh parsley
- 2 tablespoons olive oil
- 1 lemon, juiced
In a bowl, toss together the garbanzo beans, roma tomato, green bell pepper, onion, garlic, parsley, olive oil, and lemon juice. Cover, and chill until serving.