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Low Calorie Vegan Recipes & Meal Prep (Easy & Delicious!)

Here’s another batch of delicious low-calorie vegan recipes! Check out the video below and don’t forget to scroll down to the written recipes if you want to bring deliciousness to your kitchen!

Cheers for another batch of low calorie vegan recipes!

When it comes to eating healthy, I don’t really believe in compromising taste just to call it “healthy eating”. For me, the best way to eat healthy food (and actually enjoy it!) is by making it as delicious and as tasty as you like! I also find it important to make these meals/snacks filling and satisfying so that I’m not reaching for something else as soon as I’m done eating.

This is why I created another batch of (slightly) low-calorie vegan recipes that are perfect for those who are looking to eat healthier, or even for those who are on their fitness journey. Whichever your goals are, one thing is for sure — these meals are delicious, filling, and of course, 100% VEGAN! 

Some of you may know that I lost 10 pounds over the last year and I learnt so much about how to eat so that I’m still eating enough & filling myself up with nutritious foods, while still maintaining a small caloric deficit. To hear more about my weight loss, click here, and to see an example of what I eat in a day, click HERE

These recipes are made meal-prep style, so expect the portions to be larger than usual so that you’d be able to store it in the fridge to eat for later. As you may have already heard, meal prepping is a great way to save time in the kitchen, perfect for people who just don’t have the time and energy to deal with cooking on a daily basis.

Don’t forget to watch the video above and scroll down to the written recipes if you want to make any of these low calorie vegan recipes~ 😊

Low-Calorie Vegan Lasagna

Ingredients:

  • 2 layers of vegan-friendly lasagna noodles (I used 10 because my pan is quite large, but just see how many you’ll need for your pan)
  • 2-3 medium-sized zucchinis
  • 3/4 cup dry red split lentils
  • Large handful of baby spinach
  • Vegan cashew parmesan or nutritional yeast for the topping (optional)

For the sauce:

  • 1 can tomato paste (269 ml)
  • 2 cups water
  • 2 tbsp Italian seasoning
  • 1/4 cup red wine (optional)
  • 1/2 tsp salt
  • 2 bay leaves

For the tofu ricotta:

  • 1 block tofu
  • Juice of 1 lemon
  • ½ tsp salt
  • 1 tbsp basil
  • 1 tbsp garlic powder
  • 1/4 cup nutritional yeast

Instructions:

  1. Preheat your oven to 400 degrees F. 
  2. If not using oven-ready lasagna, place lasagna noodles in a baking tray. Pour warm water over it and set aside to let it soak. 
  3. In a medium-sized bowl, add in the lentils and pour in some hot water. Cover and set aside to let it soak to soften. 
  4. Slice zucchini into thin strips (similar to how lasagna noodles look — watch the video for visuals), enough pieces to make 2 layers in the lasagna. Set aside. 

For making the sauce:

  1. Heat a big wok and add in the tomato paste and water. Whisk until smooth. 
  2. Add Italian seasoning, salt, bay leaves and red wine and mix well. Bring to a boil then turn the heat down to a simmer.
  3. Cover and let it cook for around 15 minutes.

For making the tofu ricotta:

  1. While the sauce is cooking, start making the tofu ricotta by adding tofu, lemon juice, salt, basil, garlic powder, and nutritional yeast into a blender. Blend until smooth. Set aside. 

Now to assemble:

  1. Drain the red split lentils after soaking then stir into the lasagna sauce. They should be mostly cooked and softened and will finish cooking in the oven. 
  2. Remove lasagna noodles and drain the water from the lasagna tray (if you soaked the noodles) and add in the first layer of sauce. 
  3. Spread a generous amount of tofu ricotta onto each lasagna noodle (watch the video for visuals) before layering them (ricotta side facing up) on top of the sauce. Continue until you’ve finished this layer.
  4. Add in the zucchini strips in the next layer, then baby spinach (sprinkle on a little bit of salt if you like). Cover with another layer of sauce and another layer of zucchini strips.
  5. Repeat Step 11, this time placing each noodle with the ricotta facing down on the zucchini. 
  6. Finish your lasagna by spreading on the final layer of sauce. 
  7. Optional: Top with some cashew parmesan (or you can just use nutritional yeast)
  8. Cover the lasagna tray with aluminum foil and pop into the oven to bake at 400 degrees F for 30 minutes. Uncover and bake for another 10-15 minutes.
  9. Cool down for at least 10-15 minutes before cutting, then enjoy!

3-Ingredient Frozen Yogurt Popsicles

Ingredients:

  • 100g frozen banana (around 1 banana)
  • 50g frozen strawberries
  • 200g plain vegan yogurt
  • Optional for added sweetness: 2 tbsp syrup

Instructions:

  1. Add all ingredients into a blender. Blend until smooth. Add sweetener of choice if desired (I used a low-calorie sweetener  — watch the video for details). 
  2. Pour the mixture into a popsicle maker. (Or you can just enjoy as a smoothie!)
  3. Freeze and enjoy whenever you like!

Baked Tofu Quinoa Bowl

Ingredients:

  • 1 block extra firm tofu
  • 1 tbsp coconut aminos or soy sauce
  • 1 tbsp corn starch
  • 1 tbsp garlic powder
  • 1 cup dry quinoa + pinch of salt + 2 cups of water 

Butternut squash and veggies:

  • 2 cups frozen butternut squash (you can use fresh if you’d like, but cooking time may differ)
  • 2 cups broccoli 
  • A few spritzes of cooking oil
  • A pinch of salt
  • A little garlic powder

Peanut sauce:

  • 2 tbsp PB2 or powdered peanut butter (or use regular peanut butter)
  • 1 tbsp apple cider vinegar
  • 1 tbsp water (more if needed)
  • 1 tbsp coconut aminos or soy sauce
  • 1/2 tbsp garlic powder
  • 1/2 tsp ground ginger

Instructions:

  1. Cut up tofu into bite sized cubes. Add tofu into a large mixing bowl and add in coconut amino (or soy sauce). Mix. 
  2. In a smaller bowl, mix together corn starch and garlic powder and toss in with the tofu. Mix until the tofu is well-coated.
  3. Put tofu in an air fryer and let it cook at 400 degrees F for 15-18 minutes or until it gets nice and crispy.
  4. While waiting for the tofu to cook, prepare quinoa by adding it into a pot along with salt and water. Let it come to a boil then turn the heat down to low, cover and let simmer for around 15-20 minutes or until the quinoa is cooked and all water is gone. Uncover and fluff with a fork.  

For preparing the veggies:

  1. Place butternut squash and broccoli onto a lined baking sheet and spray with cooking oil. Feel free to use other vegetables of your choice. 
  2. Season with salt and garlic powder before baking at 400 degrees F for around 20 minutes in the oven, flipping/tossing halfway through.

For the peanut sauce:

  1. Add the sauce ingredients into a bowl and mix well. Set this aside. 

For the assembly:

  1. In a medium-sized serving bowl, add in the cooked quinoa, butternut squash, broccoli, and the air-fried tofu. 
  2. Drizzle on some of the peanut sauce and enjoy right away!
  3. For meal prepping, you can store each part separately or put it together as a ready meal in the fridge (it will last around 4-5 days in the fridge in a tightly sealed container). I would recommend keeping the sauce on the side to drizzle on when ready to eat.

📌Need more meal prep videos? Or more low calorie vegan recipes? Check out the videos below for more vegan meal prep ideas!

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