No, no, hear me out. I am as interested in a low-cal meal as the next guy (well, slightly more so, cos hello, day job!) but some of the offerings out there are practically after-thoughts. Enter your email & we’ll send it to your inbox. Plus, get great new recipes from us every week! By submitting this form, you consent to receive emails from Hurry the Food Up. Like, appearance prizes. Just ticking the boxes, not really committing, you know what I mean? I want vegan low-calorie recipes that commit. Vegan meals mean it, that are all about nourishment, taste, flavor… Tucking into one should make you break into the Hallelujah Chorus, almost! I want healthy vegan recipes that truly lean into being vegan and low-calorie, not just substitutions because that’s how they end up tasting – like a substitute! So, I set out on a search for authentic vegan recipes, healthy recipes that do not break the calorie bank but still deliver on taste.
The nutrition
Though I say “low-calorie”, I want to get one thing clear right at the outset – HTFU does not subscribe to starvation diets, in the name of “low-calorie”. We are in this for the long game, not quick gains. You will find no “diet foods” here, only amazing healthy vegan recipes! This means none of the recipes will leave you hungry and unsatisfied. They will all have good amounts of fiber, fats, protein, and whole grains so you will feel satiated after tucking into them. No sudden blood sugar dips and digging into the kids’ sweet stash on my watch! By low-calorie meal, I mean none of these vegan/vegetarian recipes will top the upper limit of 450 calories. Any higher and you could bump up against your day’s calorie deficit, knocking it off and spoiling your weight loss efforts. But too low and it is just as bad, as starving yourself thin never works. Sustainable, achievable, and practical. That’s the motto! Now that you are all hanging on to my every word, let’s get this party started.
Bring on the vegan low-calorie meals!
(I hope you read that with a proper Anton Du Beke flourish!)
Breakfasts
Bonus: the perfect animal-friendly alternative to traditional oatmeal. It’s gluten-free, too! Noatmeal is a high-protein oatmeal recipe alternative, made without oats. This noatmeal recipe has a base of quinoa, hemp seeds, and chia seeds. Bonus: tasty, protein-packed meal Firm tofu meets flavourful spices and luscious veggies to make the ultimate vegan breakfast, a tofu scramble. If you’re searching for an egg-free alternative to the classic, you’ve just hit the jackpot! Bonus: try with different fruits for different flavors and tastes! If you’re in a rush and don’t have time for a proper sit-down breakfast, then this super quick and delicious vegan blackberry smoothie is just what you need to start the day! Bonus: a sweet, tart, and fruity breakfast Looking for a tasty new porridge recipe? Try bulgur porridge! No oats, just bulgur wheat, drizzled with sweet rhubarb! Bonus: pretty darn healthy! This avocado spinach smoothie is a high protein vegan breakfast inspired by Ben Greenfield – a nutrition and fitness expert, triathlon and Spartan Race competitor, as well as New York Times Bestseller. Bonus: fuss-free, lush breakfast This vegan French toast should be on every food radar. Our simple guide with the dos and don’ts of French toast means breakfast has never been easier! Bonus: for an added oomph, try them with tangy tamarind relish A savory pancake begging to be eaten with pickles and chutneys or yogurts and cream. East meets West with this beautifully, wonderfully healthy dish. Bonus: the easiest way to use up overripe bananas Chia breakfast pudding packs a lot of healthy goodness into a small package! Meet tomorrow’s breakfast! Bonus: an awesome pancake that is as fluffy and pancake-y as the eggy versions Easy breakfast that is ready in 20 minutes. Complete with easy-to-follow cooking instructions compiled by the best vegan pancake makers around! Bonus: full of nutrients Bulgur porridge completely revitalizes the morning rush – with a naturally sweet (and incredibly tasty) whole-grain breakfast – it’s vegan, too! Bonus: crispy and delicious These tangy chickpea pancakes are vegan and incredibly tasty (and if you enjoyed these, you will be sure to enjoy some of these easy vegetarian chickpea meals). Getting them right is easy – just follow our simple cooking steps! Protein: 8gCalories: 150 kcalsReady in: 35 minutesRecipe by: ChelseaPeachTreeBonus: grab and go Enjoy an easy-to-make, moist chocolate banana protein muffin within 35 minutes. This simple-to-make vegan recipe is gluten-free and refined sugar-free, making it the perfect protein-packed snack. Protein: 5gCalories: 324 kcalsReady in: 5 minutesRecipe by: TheMatbakhBonus: fresh and fruity Get your fruit and vegetable servings with this blueberry kale smoothie with banana, strawberries, and a Honeycrisp apple. This vegan 5-minute breakfast or snack is toddler-approved and easy to whip up in your blender. Protein: 6gCalories: 179 kcalsReady in: 12 minutesRecipe by: YumVeganBlogBonus: sweet and easy These sweet potato waffles (vegan) are so crispy and delicious while also being sneakily healthy vegan waffles. Packed with delicious fall flavors, these easy waffles are filling and pretty light on calories and will fill any waffle cravings with flair!
Mains
Bonus: the perfect blend of protein, veggies, and spices This mouthwatering vegan chili sin carne is great vegan comfort food for the whole family to enjoy (check out some more family-friendly vegetarian kids meals here!). It’s that delicious you won’t even miss the meat, promise! Bonus: a light meal that’s full of crunchy, veggie goodness Fresh ingredients sing in our vegan lettuce wraps, inspired by Korean ssam & filled with crispy tofu (if you like this, try our other vegetarian wraps now!)! These wraps are a great low-carb meal, and wonderful dinner party appetizers too. Bonus: plenty of fiber in this, to keep you chugging along smoothly This vegetarian Mexican casserole is super healthy and is one of my favorite vegan weight loss recipes if that’s something that interests you (you should also checkout these hearty vegetarian stews if you like the sound of this casserole!)! Bonus: quicker than popping off to the local Chinese takeaway Looking for a speedy noodle dish, packed with vegetables and flavor? The search is over with this easy vegetable lo mein! Bonus: creamy khichdi and crunchy salad make the perfect combo The ultimate Indian comfort dish, dal khichdi is full of fiber and so will keep you going for a while. It’s healthy, light but still filling, and a source of complete protein. Try it now! Bonus: the combination of flavourful rice and smoky tofu is pretty hard to beat Indulge in this smoky and savory Buddha Bowl. The combination of smoked tofu, hummus, and turmeric rice makes for a perfect vegan lunch (or dinner!) Bonus: creamy without cream or cheese! Risotto should be fluffy, creamy, and obviously, tasty. But how to make it creamy without the cream? That’s where the cooking technique comes in. Bonus: perfect packed meal option The new vegan burrito is here, paving the way and setting the standard. Mega quick and perfect for breakfast, lunch, or dinner! Bonus: with a little bit of pesto history thrown in! Red Pesto Pasta – The natural evolution of a classic dish. The pesto is all vegan and has received so much praise already that you won’t believe it! Bonus: healthy ingredients sing in this traditional Vietnamese spring roll Gỏi cuốn – these summer rolls are easy, authentic, and require absolutely no cooking. We’ve even included two simple but to-die-for sauces! Bonus: the perfect combo Pineapple Fried Rice. Some food pairings were just meant to be together, and this is one of them. Get your sweet, crunchy and tropical hit right now! Protein: 12gCalories: 333 kcalsReady in: 45 minutesRecipe by: TraditionalPlantBasedCookingBonus: smokey and flavourful Enjoy a plate of traditional smoked tofu kedgeree prepared with curried rice, smoked tofu, and green peas. Finish off with a topping of juicy, warm tomatoes wedges and delicious parsley or coriander. Protein: 8gCalories: 233 kcalsReady in: 40 minutesRecipe by: VeggieChickBonus: spicy and filling This easy peasy Potato Curry is totally loaded with Indian flavors, sweet peas, chickpeas, and golden potatoes in a creamy coconut milk base. It’s also super healthy and easy to make using just 1 pot and your blender. Protein: 17gCalories: 326 kcalsReady in: 45 minutesRecipe by: MyPlantifulCookingBonus: a new and exciting noodle bowl This saucy and rich Korean/Chinese-inspired vegan jajangmyeon, or black bean noodles, is better than any takeaway meal! This noodle dish is super easy & quick to fix.
Protein: 4gCalories: 144 kcalsReady in: 40 minutesRecipe by: ChelseaPeachTreeBonus: colorful and fun Vegan Black Bean Sheet Pan Tacos are an easy, healthy recipe to add to your weekly night meals. Sheet pan peppers, Portobello mushrooms, onions, and so much more, all baked together in one pan for a simple-to-make meal. Protein: 4gCalories: 178 kcalsReady in: 30 minutesRecipe by: OrganicallyAddisonBonus: quick and tasty This Pad Pak Thai is bursting with bold flavors! These easy stir-fried vegetables are easy, healthy, and delicious. This recipe is great for a light lunch or dinner, or healthy meal prep. Protein: 6.5gCalories: 249 kcalsReady in: 40 minutesRecipe by: IndianAmbrosiaBonus: exciting and spicy Bharwan shimla mirch is a healthy vegan Indian recipe that’s very popular in the northern parts of the country (more healthy plant based Indian recipes here!). Small green bell peppers are filled with a spicy potato filling and baked in the oven. Serve with flat Indian breads like roti or paratha. Protein: 24gCalories: 348 kcalsReady in: 45 minutesRecipe by: VeganCocotteBonus: warm and wintery Cozy and filling, this vegan white bean chili is loaded with veggies and packed with flavor. It’s also super easy to make, and it only takes 45 minutes to have a steaming bowl of chili goodness in your hands. The perfect meal for a cold day! Protein: 24gCalories: 274 kcalsReady in: 50 minutesRecipe by: ChampagneTastesBonus: comfort food This vegan spaghetti squash marinara is served with homemade marinara from canned, frozen, or fresh tomatoes. This easy meal is a perfect dinner for fall or winter! Protein: 4gCalories: 219 kcalsReady in: 30 minutesRecipe by: MamazillaBonus: nutrient-packed Spinach & Rice Stew is a traditional greek dish called ‘spanakoruzo’ which literally means spinach and rice. It’s a vegan dish that mainly contains spinach, rice, onion, olive oil, and lemon juice. This combination of rice and vegetables is not only delicious but also full of vitamins and nutrients. Protein: 12gCalories: 282 kcalsReady in: 55 minutesRecipe by: ThisHealthyKitchenBonus: low carb and still tasty Hearty, rich and incredibly delicious veggie Bolognese sauce topped over a bed of spiralized vegan zucchini noodles for the ultimate, guilt-free comfort dish! Protein: 4gCalories: 150 kcalsReady in: 20 minutesRecipe by: TheVegConnectionBonus: quick and tasty This Vegetarian Yaki Udon recipe is a meatless version of a Japanese legend. Quick and easy to make yet full of nutritious ingredients, it’ll become your new favorite! Protein: 12gCalories: 346 kcalsReady in: 40 minutesRecipe by: MyPlantifulCookingBonus: bright, exciting, and easy vegan curry recipe This creamy and rich vegan Thai red curry with tofu is a great hearty meal for those on a plant-based diet to have! Easy to make and ready in 45 minutes. Protein: 8gCalories: 287 kcalsReady in: 25 minutesRecipe by: FoolProofLivingBonus: perfect for weeknights Recipe for Quinoa Black Bean Tacos with Avocado dressing. A quick, easy, and healthy vegan and gluten-free plant-based tacos made with quinoa filling. Ready in 20 minutes, this simple taco recipe is guaranteed to be your favorite taco-Tuesday dinner. Calories: 307 kcalsReady in: 1 hour and 10 minutesRecipe by: MelissaTraubBonus: cheesy but still vegan Creamy and filled with flavor: you won’t miss the cheese! Perfect for guests, holidays, and meal prep. Serve with a delicious salad for a lovely meal. Protein: 8gCalories: 202 kcalsReady in: 50 minutesRecipe by: ItsNotComplicatedBonus: savory and full of nutrients Enjoy the vibrant flavors of Mushroom San Choy Bow. This is a great vegetarian version of a Chinese classic dish ( not the only delicious vegetarian Chinese recipe we’ve found!). The good news is, it will be enjoyable to both vegetarians and carnivores alike.
Salads
Bonus: bright and summery This easy green bean salad is ready in a staggering three minutes. Not many lunches can beat that! Bonus: dairy-free, egg-free, gluten-free A beautifully crunchy salad with a mix of rocket leaves, dried fruits, pear, and walnuts set this salad above the competition. And it’s vegan too! Bonus: highly nutritious and filling This Moroccan salad is one to set your taste buds dancing. The best part? It contains a whopping SIX fruits and vegetables – eat this and you’re well on your way to ten a day! Bonus: the salad the winter has been waiting for An animal-friendly, fresh, and tangy winter salad with some serious health benefits. It’s fresh and new, but still prepped within 15 minutes – awesome! Bonus: a dish that is super easy to prepare Low Carb High Taste Zoodles. Italian-style spiralized zucchini noodles are ready in just 15 minutes, excellent for a quick lunch or dinner. Bonus: extremely tasty – and quick too! Colorful Tabbouleh Salad – bring Mediterranean flair to the table or into your lunch box! Ready in just 15 minutes, vegan, and super tasty! Bonus: reinvigorate your barbecues with some proper potato salad! Damn Delicious Vegan Potato Salad – take your BBQ to the next level without oil or mayo in this delicious animal-friendly classic. Bonus: tangy and interesting This tangy tempeh salad is just the best – quick, tasty, and packed with enough protein. And better yet – use whatever you have in the fridge and fill it with lots of vegetables! Protein: 15gCalories: 360 kcalsReady in: 20 minutesRecipe by: MyQuietKitchenBonus: oil-free, and gluten-free The easy, healthy dinner you need at the end of a long day, this rice noodle salad comes together in just 20 minutes, with 1 pot and minimal chopping. Rice noodles, carrots, edamame, and corn are tossed with a flavorful ginger-miso dressing. Protein: 11gCalories: 337 kcalsReady in: 25 minutesRecipe by: ChelseaDishesBonus: fresh and summery This light but satisfying plant-based salad is brimming with fresh veggie flavor. It’s the perfect summer entree or side dish. Protein: 16gCalories: 282 kcalsReady in: 26 minutesRecipe by: ThisHealthyKitchenBonus: low cal and oil-free This vegan Cobb salad features smoky “bacon” flavored mushrooms, sweet corn, rich avocado, juicy tomato, zesty onion, and a creamy dressing that’s to die for! Protein: 23gCalories: 293 kcalsReady in: 15 minutesRecipe by: PlantifulCookingBonus: low cal and oil-free This hearty protein pasta salad with kidney beans and lettuce is low in calories, healthy and vegan (for more like this, check out these low-calorie lunch ideas)! Paired with a creamy Italian dressing, this recipe only requires a handful of simple ingredients and is ready in 15 minutes. Protein: 11gCalories: 305 kcalsReady in: 40 minutesRecipe by: TheDevilWearsSaladBonus: something you’ve never tried before Imagine infusing a vegan cauliflower steak with some of the most aromatic spices found in curry powder. Then imagine the smells in the kitchen as they roast themselves into delectable pieces of joy. What a salad!
Soups
Bonus: bright and summery light soup Irresistible Pea and Mint Soup, the classic British dish that’s fresh, light, and with the promise of summer yet to come! Bonus: totally different The original white gazpacho soup hits all the right boxes – it’s cold and fresh with the perfect balance of sweet vs sour. It’s vegan-friendly too. Bonus: all the protein you need with no excess calories Follow our fool-proof simple cooking steps for the perfect coconut curry lentil soup. Packed with protein, fiber, and a high-summer taste! Bonus: high protein soup, right here! If you’re looking for a filling and healthy lunch that is also bringing the taste of Marrakech, then look no further than our Moroccan-spiced vegan cauliflower soup. Bonus: ready in 20 mins! This speedy and roasted creamy corn soup is here to show the world just how much vegan food rocks. Why shouldn’t vegans have all the fun?! Bonus: super easy and super delicious It’s sweet, it’s cold, and it’s the ultimate fusion of melon and coconut. Ready in just ten minutes, this is the winning summer vegan appetizer. Bonus: say bye to your boring old tomato soup recipes! Show the competition why there’s only one winner with this creamy vegan and vegetarian tomato soup (and if you like this one, check out these veggie soups for weight loss too!). No dairy, just awesome. Bonus: full-on flavor! This is not some bland version of a traditional potato soup, but a full-blown delicious recreation built from scratch – all vegan of course! Bonus: one of the best things to eat in the summer months Easy Curried Butternut Squash and Coconut Soup. A delicious blend of coconut sweetness and curried squash make this an absolute fall treat. Protein: 6 gCalories: 188 kcalsReady in: 55 minutesRecipe by: HomeCookedRootsBonus: cozy and comforting This vegan tomato soup is perfect for fall! It’s creamy from the coconut milk and cauliflower, slightly cheesy, and the perfect comforting soup on cooler nights. Pairing with crispy garlic herb bread is a must. Have this on the table in less than an hour. Protein: 4gCalories: 153 kcalsReady in: 30 minutesRecipe by: NoSweatVeganBonus: smooth and creamy This Vegan Leek & Potato Soup is velvety, smooth, and satisfying. It’s made with simple ingredients and gets its vibrant green color from the secret ingredient: leek greens! Perfect for an entrée soup, side, or starter. In warm months, serve it cold for a refreshing Vegan Vichyssoise. Calories: 96 kcalsReady in: 45 minutesRecipe by: JarOfLemonsBonus: warm and packed with veggie Ramen is a super easy go-to dish, the perfect satisfying meal that also happens to be conveniently low in price. Today, we’re going with a healthier version: Vegan Ramen Soup with Zucchini Noodles!
Snacks
Bonus: top of the healthy snack list This nutritious smashed cucumber and edamame vegan protein snack is a great recipe to have in your repertoire. Make it in super quick time to eat at home or grab it on the go! Bonus: top of the healthy snack list This nutritious smashed cucumber and edamame vegan protein snack is a great recipe to have in your repertoire. Make it in super quick time to eat at home or grab it on the go! Bonus: super speedy bakes These irresistible vegan banana muffins with sweet apple chunks are the real deal – they taste awesome and are on the totally well-behaved end of the healthy spectrum.
Desserts
Bonus: gluten-free, dairy-free, and totally vegan-friendly Looking for a pudding with tropical vibes? Try this creamy coconut rice pudding with pineapple chunks. It’s vegan too! Bonus: only has 4 natural ingredients You just can’t beat this soft, sweet fruit, topped with delicious cinnamon and crunchy walnuts. Drop a dollop of creamy yogurt on top, drizzle on some syrup and you’ve got the perfect dessert. Bonus: decadent dessert FTW! Smooth and Creamy Chocolate Avocado Mousse – the truly healthy dessert that ticks all the right boxes. It’s vegan too, but you wouldn’t know it!
Low-Cal Questions
Does low-calorie mean healthy?
In a word, no. “Healthy”, “low calorie” etc are words that are loaded with intent but their meaning gets lost in the noise. It is possible to eat healthy without eating low-calorie meals and it is entirely possible to eat low-calorie meals that are far from healthy. The unfortunate truth is that most commercially produced low-calorie foods are pumped full of sugar and fats to make them attractive to people. At HTFU, the aim is to offer a sustainable path toward healthy weight loss. This means, not going under 400-450 calories and getting a good amount of healthy fats, fiber and protein in, so you are not starving for food or nutrients.
Is vegan food healthy?
Again, no. There are processed and junk foods that tick the vegan box. So, we cannot automatically conclude that vegan food is healthy. But there are plenty of healthy vegan foods out there – well, out here. If you are looking for a vegan meal plan to help support your weight loss efforts, get in touch with us and we will show you how.
Can I hit my macro goals on a vegan, low-calorie diet?
Most definitely. It may not be as straightforward as a meat diet, but it is entirely possible to hit your macronutrient goals on a low-calorie vegan diet. Yes, you need to be creative about it but hey, that’s what we are here for! I hope I have put your mind at ease and given you plenty of food for thought (heh!) regarding vegan, low-calorie meals. Take these recipes for a test drive and tell me how you fared!
