The most effective way to eat low-fat and low-calorie vegetarian meals is to make them satisfying in moderate amounts. The challenge is making the meals with complete proteins, because there is no meat, which is the source of complete proteins in the standard American diet. Complete proteins satisfy your hunger, because they are not lacking in the nutrients your body needs. Reducing your cravings can help to keep you within your caloric and fat intake target.
Bean Burrito
Use a whole-grain tortilla, and place cooked black or pinto beans on the tortilla. The whole grains from the tortilla and the beans combine to create a complete protein. It is important to combine incomplete proteins to create complete proteins similar to meat, so that you eat the appropriate amount of amino acids for proper muscle growth and overall health. Sprinkle cayenne pepper on the beans. Add tomatoes, lettuce, onions and peppers.
Hummus Wrap
Use a whole grain or sprouted tortilla wrap. Spread 2 tbsp. of hummus on the tortilla. Add fresh vegetables such as tomatoes, raw collard greens, sprouts and onions. You can also add cooked and seasoned lentils, which are a source of iron. The grain from the tortilla and the chickpeas from the hummus create a complete protein.
Tempeh Salad
Eat a low-fat and low-calorie vegetarian Asian-style meal by simply chopping and sautéing several of your favorite vegetables. Try broccoli, snap peas, bean sprouts, bamboo shoots, carrots, cashews, onion, garlic and spinach. Spinach is an important vegetable for vegetarians because it contains especially high amounts of iron, which vegetarians need to eat twice as much of since they do not eat meat. Spinach provides 15 mg of iron per 100 calories--much higher than other vegetables, according to the Vegetarian Resource Group. Marinate the tempeh in olive oil and spices. Toward the end of cooking, season the stir-fry with an amino-acid-enriched soy sauce. Serve the tempeh over a fresh garden salad. Eat the sautéed vegetables as a small side over cooked quinoa. The quinoa is a complete protein.
Veggie Patty
Veggie patties are typically offered as alternatives to hamburgers and chicken patties. You can buy premade veggie patties in most grocery stores. Check health food stores for a large selection of veggie patties, including those made from soy, wheat gluten, mushroom, nuts and beans. You can find different flavors of patties like southwestern, California style and spicy black bean. For optimal flavor, texture and health benefits, cook the veggie patty on a cooktop grill. Most veggie patties contain a small amount of oil and do not need oil in the cooking pan. Eat this as a traditional hamburger or chicken patty, except with sprouted, whole-grain buns and baked chips. To reduce more calories, place the cooked patty on top of a fresh garden salad with a small splash of olive oil and fresh lemon juice as a dressing. Some patties are complete proteins, because the ingredients contain grains and beans; if not, add what is lacking to your meal. For example, if your veggie patty only contains soybeans and you are eating it on a salad, eat a half-cup of brown rice or quinoa as a side.
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