3 Vegan Huge Low Calorie Meals #1

3 Vegan HUGE Low Calorie Meals - Low Fat, Low Carb, Low Calorie, Keto - High Volume - Diet Food That Keeps You Full - Weight Loss Recipes - Dairy Free, Egg Free, Meatless - Fajita Salad, Veggie Stew, Butternut Squash Pasta - Rich Bitch Cooking Blog

Trying to lose weight? Looking to eat more vegetables? Want to maintain or lose your weight while feeling full? Tips below for making the most of high volume low calorie meals!

SIDE NOTE: many high volume low calorie recipes are low fat, low carb and sometimes keto friendly!

3 Vegan HUGE Low Calorie Meals - Low Fat, Low Carb, Low Calorie, Keto - High Volume - Diet Food That Keeps You Full - Weight Loss Recipes - Dairy Free, Egg Free, Meatless - Fajita Salad, Veggie Stew, Butternut Squash Pasta - Rich Bitch Cooking Blog

Veggie Pasta and Vegan Meat Sauce – 336 calories
This is THE BEST! If you leave out the oil then this dish is only 266 calories. 10 oz of butternut squash is only 140 calories. 140 calories worth of pasta is only 1 oz dry or 2.4 oz cooked. 1 oz of dry pasta will NOT fill a bowl. 10 oz of butternut squash filled my bowl!

Zucchini noodles, no thanks. I know people love them. And with my hippie taste buds I could likely enjoy them too but I zucchini release water and makes the whole dish soggy. Butternut squash spiraled into pasta DOES NOT get soggy.

Side note: I used store bought butternut squash spirals for this video. It’s $6 for 11 oz. That’s almost $9/lb. If you buy whole butternut squash it’s $1.50/lb at the cheap food store. According to amazon you can get a great spiralizer for under $30. Do the math, buy the spiralizer. Yeah, I really should.

3 Vegan HUGE Low Calorie Meals - Low Fat, Low Carb, Low Calorie, Keto - High Volume - Diet Food That Keeps You Full - Weight Loss Recipes - Dairy Free, Egg Free, Meatless - Fajita Salad, Veggie Stew, Butternut Squash Pasta - Rich Bitch Cooking Blog

mushroom 150g 33 calories, 1/2 cup pasta sauce 128g 70 calories, 2/3 ts oil 10g 79 calories, 10.8 oz butternut squash spiral 296g 140 calories, salt, onion & garlic powder, Italian spices, single almond 3 calories = 658g // 1.4 lb of food for 336 calories

  1. Chop mushroom and pulse in a food processor
  2. Heat pasta sauce with mushrooms. Cook til mushrooms soften and add salt & spices
  3. Bake butternut squash noodles with a sprinkle of salt & pepper at 400 for 15 minutes. I mixed mine with oil but that’s optional.
  4. Top cooked butternut squash with mushroom pasta sauce
  5. Finely grate an almond for the visual effect of Parmesan and sprinkle on top (optional). ENJOY

3 Vegan HUGE Low Calorie Meals - Low Fat, Low Carb, Low Calorie, Keto - High Volume - Diet Food That Keeps You Full - Weight Loss Recipes - Dairy Free, Egg Free, Meatless - Fajita Salad, Veggie Stew, Butternut Squash Pasta - Rich Bitch Cooking Blog

Vegan Fajita Salad – 346 calories
This is sooo much food. I love the hot/cold combo. Plus cooked food on top of crunchy lettuce is really nice. I like iceberg for high volume salads because it’s so crispy and hydrating. And cheap as fuck from aldi. I usually add plenty of salt and spices to the veggies while they’re cooking and don’t need additional salad dressing.

3 Vegan HUGE Low Calorie Meals - Low Fat, Low Carb, Low Calorie, Keto - High Volume - Diet Food That Keeps You Full - Weight Loss Recipes - Dairy Free, Egg Free, Meatless - Fajita Salad, Veggie Stew, Butternut Squash Pasta - Rich Bitch Cooking Blog

mushroom 150g 35 calories, zucchini 188g 30 calories, frozen onion/bell pepper mix 118g 28 calories, salt + Mexican spices, 1.5 TB oil 180 calories, 8 cherry tomatoes 72g 13 calories, bag of salad mix 340g 60 calories = 888g // 1.9 lbs of food for 346 calories

  1. Saute onions, bell pepper, mushrooms and zucchini in oil with salt & spices til veggies are soft
  2. Top a large bowl of greens with your cooked veggies and fresh tomatoes. ENJOY

3 Vegan HUGE Low Calorie Meals - Low Fat, Low Carb, Low Calorie, Keto - High Volume - Diet Food That Keeps You Full - Weight Loss Recipes - Dairy Free, Egg Free, Meatless - Fajita Salad, Veggie Stew, Butternut Squash Pasta - Rich Bitch Cooking Blog

Vegan Veggie Stew – 189 calories per serving
I was considering making this a seitan sausage stew but really wasn’t sure what the calorie-to-portion ratio would be so I left the seitan out. TOTALLY should have added it in. This was meant to be 2 servings. I was going to split this with Mark but a quarter of this filled a bowl. I really had it in my head that I would enjoy 2 bowls (half the recipe) but was super satisfied with the first bowl. I even went under my calorie goal the day I ate this. THAT HAS NEVER HAPPENED BEFORE. Can not stress how filling this stew was in additional to the other foods I ate that day were. Definitely plenty of room to add homemade seitan without cutting into the calories much. This recipe makes 4 bowls.
1 bowl = 189 calories

*If I had fresh garlic and basil I would have added that too.

3 Vegan HUGE Low Calorie Meals - Low Fat, Low Carb, Low Calorie, Keto - High Volume - Diet Food That Keeps You Full - Weight Loss Recipes - Dairy Free, Egg Free, Meatless - Fajita Salad, Veggie Stew, Butternut Squash Pasta - Rich Bitch Cooking Blog

2 yellow squash 442g 93 calories, handful mushrooms 214g 46 calories, 1/2 onion 84g 34 calories, 1 TB oil 14g 120 calories, 1 TB better than bouillon 45 calories, 28oz can crushed tomatoes 260 calories, 70g frozen spinach 25 calories, 1 can fired roasted diced tomatoes 105 calories, 1 TB corn starch 30 calories, dash salt, 1 cup water + 2 TB water, herbs of choice (I did italian, chipotle powder for a smokey/spiciness, fresh pepper and garlic powder)

  1. Chop onions and saute in 1 TB oil with salt til soft
  2. Chop veggies and add to onions. Add water, bouillon, crushed tomatoes and spices.
  3. Simmer about 20-25 minutes or til squash is soft
  4. Add 2 TB cold water to a bowl and mix in 1 TB corn starch. Mix into stew.
  5. Add spinach and canned diced tomatoes. Taste to see if you need more salt or spices. ENJOY

Inspired by Yellow Bliss Road

Tips:
“High volume low calorie meals” are the name of the game. Fiber is filling and water is calorie free so vegetable meals revolve around fiber, water rich foods. Now I will be the first to admit that low calorie meals, regardless of the volume, may feel unsatisfying if you don’t account for your personal preferences. Filling but unsatisfying isn’t ideal so below are some tips to make your low calorie meals both satisfying and filling.

Some people naturally have a larger appetite and need a full belly. Other people can enjoy a slice of pizza or a single donut or a small serving of cookies while others want to eat the whole container. Some people straight up need volume to feel full and that’s me.

The magic of voluminous meals is the calorie to weigh ratio. For example the fajita salad above is 1.9 lbs (888 g) of food for under 350 calories. Fiber, water, flavor + macros of choice.

Here’s a couple strategies that I like to think about regarding high volume/low calories meals:

  • add extra macro-nutrients to these recipes that fill you up. I’ve consistently read on calorie counting forums from many individuals have found that adding fat to meals helps keep then satiated. Some people prefer to have protein with every meal. I find 50 – 65g of carbs per meal can take a low calorie meal from simply being filling to satisfying. Figure out what you need. Maybe rotating or balancing your macro nutrients between meals is your ideal. Only you know.
  • eat one huge low calorie meal then eat denser or more pleasurable foods through out the day. Or have a high volume meal as your main course with more pleasurable/calorie dense options for the side dish. The goal isn’t deprivation, the goal is creating a win-win with calories & flavors.
  • Need more carbs? Add pasta, rice, potatoes, tortilla (chips), beans, etc
  • Need more protein? Add seitan, tofu, beans, etc
  • Need more fat? Add oil, avocado, nuts, olives, etc
  • Need more flavor? Add fresh herbs, sauces, dressings, dips, seasoning salt, broth, etc
  • Need more volume? Add lettuce, tomatoes, celery, cucumber, shirataki noodles (5-20 calories per serving), zucchini, tomatoes, cabbage, etc

In case you didn’t know this seitan one of the lowest sources of calories for a ton of protein. Vital gluten flour has almost identical macros/calories as plain chicken breast. So don’t feel like you need to skimp out on protein to keep your meals low calorie. 2 homemade fat free seitan sausages is only 120 calories for 23 g of protein . It’s cheap and crazy easy to make. My seitan recipes (as linked above) usually contain oil and other small amounts of calorie ingredients to help the overall flavor and texture but you can totally make them fat free.

 

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12 comments

  1. CONGRATS ON GETTING VERIFIED IM PROUD OF YOU. ALSO, PLEASE DO HIGHEST POSSIBLE CALORIE MEALS, IM A LIL SICK OF MAKING A RECIPE THEN FINISHING IT ALL (I LOVE LEFTOVERS) (BUT THE RECIPES R GOOD SO I’LL KEEP MAKING THEM) GIMME SOMETHING 1200-2000 CALORIES SO I CAN EAT ONCE A DAY AND SUBSIST HAPPY AND FULLY CARBED. THANK YOU. IM A BUSY WOMAN

    • This “high calorie” meal come up in the comment section on instagram.

      This what I said to that person:
      “I should do a calorie dense vegan body building recipe video. If you’re trying to get more calorie in then add extra oil, avocado, nuts, spreads, nut butters & canned coconut milk whenever you can.

      Dude coconut cream curries with lentils! Those can be calorie dense. Or canned coconut smoothies with banana, nut butter & chocolate. That smoothie could straight up be 1200 calories (no joke). Or tons of vegan butter on pasta!

      So many calorie dense options. Just try to limit (or be strategic) with your high fiber veggies so they don’t fill you up before you get your calories in for the day”

      I’m glad you gave me some parameters of one meal at 1200-2000 calories. I should make a “bulking” high calorie meals videos!

    • I’d love to but I assume everyone with IBS handles different foods differently.

      My mom’s been suffering from IBS for as long as I can remember and she’s turning 70 this year. It’s really affected her in a way that breaks my heart.

      If you tell me some foods you can and can’t eat maybe I can come up with some recipes that I can put in an upcoming post.

      • Having IBS is a pain to deal with and everyone is different:

        What I avoid:
        Garlic
        Onions
        Peas, Broccoli, Cauliflower,
        Dates, Apple, Any dried Fruit, Goja berries, Any Fruit that is very high in fructose.
        Cashews
        Avocados
        High Fructose Syrup
        Fructose
        Gluten, Dairy, Meat and Fish
        Deep Fried foods

        (I am a Vegetarian that eats eggs that are in Gluten free bread)

        What I can eat:
        Oats
        Chia seeds, golden linseeds
        Sweet Potato and Potato
        Any type or Rice
        Chickpeas and Lentils (1/4 cup max daily)
        Gluten free Products
        Tofu
        Garlic Infused Oil
        Soya milk (250ml max daily) Almond Milk, Rice Milk, Oat Milk, Coconut Milk
        Dairy Free Yogurt
        Bananas, Strawberries, Blueberries, Raspberries, Pineapple, Honeydew Melon, Kiwi Fruit, Grapes, Lemon or Limes
        Cucumber, Tomato, Carrot, Lettuce, Kale, Spinach, Mixed Salad, Red pepper.
        Any Spices/Herbs that do not contain Garlic or Onion powder

        I am trying to gain weight but the problem is that I love eating healthy foods. My doctors/Dietitians have said to add Coconut Milk to my meals for shakes or to add to potatoes to make a mash. The problem is that I am worried that the saturated fat will raise my cholesterol levels.

        • so why not just add additional oils that are non-saturated?

          Your list of allowed foods looks pretty tasty. I’ve seen some really unappetizing food restrictions lists but sometimes you just have to do it.

          • I wish that they would let me but they have highly advised me to use coconut milk since it has more calories than oils according to the doctors/dietitians. This means that my parents will be making sure that I add some coconut milk to my meals but hopefully, I might be able to get away with not too much since I am worried about my cholesterol or maybe I am becoming too obsessed about low fat?

            • I’m sure you’ll figure this out. #1 thing is relax. You’ll find more creative solutions when you’re chill than when you’re thinking in a binary – “too little/too much” zone. <-- at least that what I try to remind myself when I'm getting lost in an imperfect situation wanting a perfect solution.

              • I think that I am stressing too much over this as I am also recovering from an eating disorder. I have been given special weight gain supplement drinks but because they have so many calories per serving, they fill me up very easily.
                Also, thank you for replying to me. I have been trying to speak to different vegans online for advice on how to recover and what to eat to gain weight naturally and in a healthy way and you are the only one who has replied to me. 🙂

                • Very glad I can support you! “Don’t let the perfect be the enemy of the good” You’ll find your way even if it’s not perfect.

  2. Please do more videos that are low cal high volume, these are great ideas!! I’d love some with higher protein too 🙂

    • I really should do this! Whenever I make videos that aren’t lower cal/higher volume (which is most of my videos & especially the dessert videos) it actually does make my calorie goal more challenging for days or even a whole week!

      Budget recipes and high volume/low calorie are by far my personal favorite recipes to do 🙂 Those recipes serve me most!

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