A vegan diet is generally low in saturated fat and cholesterol, making it an appropriate choice for someone wanting to lose weight. Without thoughtful meal planning, however, a vegan diet intended for weight loss may be low in essential nutrients like protein and calcium — plan and prepare vegan dinners with this in mind. According to the USDA, vegetarians should focus on protein, iron, calcium, zinc and vitamin B12, so knowing what foods provide these nutrients and incorporating them into your meals will ensure that your vegan diet is balanced while remaining low in fat.
Protein-Rich Foods
Protein-rich foods that are suitable for a vegan diet include pulses, beans, nuts, seeds and nut butters. Beans and peas in particular are an excellent source of plant protein, as well as zinc, iron, folate and potassium. Buy them canned, frozen or dried. Canned versions are easy and quick to prepare, but rinse the contents under cold water to wash away added sugars and salts. Incorporate garbanzo beans in the form of hummus, which you can use as a spread or topping on wraps, burgers and sandwiches. Make a flavorful taco filling by cooking black beans, kidney beans, black-eyed peas or a combination of all three, but avoid refried beans, which contain a lot of fat and are often made with lard. Peanut butter makes a delicious sauce when blended with vegetable broth, garlic, ginger and a little soy sauce, although it should be enjoyed in moderation due to a relatively high calorie content. Try sprinkling protein-rich sesame seeds on a stir fry or salad for a nutritional boost.
Calcium-Rich Foods
Calcium is usually associated with dairy products, but it is also present in vegan foods like dark green vegetables, peas and lentils. Keep soy, rice or almond milk that is fortified with calcium in your refrigerator and use it wherever you would use regular milk, for example in soups or sauces, or to prepare whole grain pancakes. Low-fat versions are available. The American Dietetic Association recommends bok choi, broccoli, collard greens and kale as the best calcium-rich greens for vegans, so include one or more of these vegetables in your meals. You could add a handful to a dish made with other vegetables, like a soup, curry or chili. As a simple side dish, lightly cook greens with flavorful, fat-free seasonings like lemon juice, garlic, wine or a little soy sauce.
Foods with Iron, Zinc and Vitamin B12
Vegans need to eat foods that are rich in iron, such as spinach, peas, lentils, whole wheat and some dried fruits, as well as foods that provide zinc, which include white beans, kidney beans, garbanzo beans and pumpkin seeds. A filling, grain-based side salad is a good way to eat these kinds of foods, and is especially nice in summer. Use cooked whole wheat couscous, bulgar wheat, brown rice, quinoa or small, whole wheat pasta shapes as a base and add chopped spinach or romaine lettuce, cooked garbanzo or kidney beans, chopped dried apricots or raisins and vegetables of your choice. Toss the salad with some low-fat, vegan dressing, or use olive oil and lemon juice. Fresh herbs add a lot of flavor. The only sources of vitamin B12, other than animal products, are fortified foods like soy milk, nutritional yeast and premade vegan dishes with added vitamin B12, so try to eat these products on a regular basis.
Vegan Substitutions
If you are new to a vegan diet or have temporarily switched to one as a short-term plan for weight loss, you may well be missing some of your favorite meat and dairy foods. A diet is easier to stick to if you don't feel like you are missing out. One way to help with this is by substituting vegan alternatives for your favorite nonvegan dinners. Meat substitutes made with soy, tofy, tempeh and seiten are readily available. If you love burgers, cook bean, soy, vegetable or mushroom burgers, either bought or home made. Bake, broil or grill the burgers instead of frying them, use a whole wheat bun and instead of mayonnaise, try mashed avocado or hummus. Pizza-lovers can purchase whole wheat dough and make a no-cheese pizza with lots of vegetable toppings, or find a low-fat, nondairy cheese substitute. If you are craving something creamy, add just a little light coconut milk to an Indian or Asian curry, or add low-fat, calcium-enriched soy milk to a vegetable soup and blend it to a smooth, creamy consistency.
Member Comments