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5 Healthy Vegan Meals Under 400 Calories

These low-calorie vegan meals are simple and delicious, allowing you to enjoy a hearty dinner and lunch without sacrificing flavour. Easy and healthy weight loss is aided by a diet rich in nutritious vegetables, protein, and fibre.

Everything you want in a delectable Vegan supper, but with none of the calories! Despite the fact that vegan meals are more weight-loss-friendly on average, certain recipes call for a lot of high-calorie vegan ingredients, so we’re here to help change that

Tempeh Salad

  • Prep Time: 5 mins
  • Cooking Time: 10 mins
  • Servings: 2
  • Serving Size: 150 grams

This acidic tempeh salad is the finest — it's quick, delicious, and high in protein.

Tempeh is a naturally nutrient-dense and high-protein, and it contains soy products that also have a variety of vitamins and minerals. It has the potential to lower cholesterol, oxidative stress, and hunger while also enhancing bone health.

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Macronutrients

  • Calories: 362 kcals
  • Protein: 21.5 g
  • Fat: 19.2 g
  • Carbs: 33.2 g

Ingredients

  • 6 radishes
  • ½ cucumber
  • 1 tsp salt
  • 7 oz tempeh
  • 1 tbsp olive oil
  • 1 cup green beans
  • 2 tbsp stevia
  • 2 tbsp coconut aminos
  • 1 tbsp tomato puree
  • 1 tsp paprika
  • ½ tsp sesame oil

Directions

  1. Peel and thinly slice the cucumber and radishes. Place in a large mixing bowl with a pinch of salt. After around 10 minutes, the salt will take out any extra water, which you may tip away.
  2. Meanwhile, slice the tempeh into small pieces.
  3. Green beans should be roughly chopped.
  4. Cook the tempeh for five minutes on medium heat before adding the green beans, stevia , coconut aminos, tomato puree, paprika, and sesame oil.
  5. Cook for a few minutes longer, then combine everything in the bowl with the radish and cucumber. Mix everything up well, then serve and enjoy! Tempeh is best eaten as soon as possible.

Mushroom Pea Risotto

  • Prep Time: 10 mins
  • Cooking Time: 25 mins
  • Servings: 4
  • Serving Size: 150 grams

Mushrooms, peas, leeks, and a few other whole food plant-based components go into his delicious one-pot vegan risotto. This easy and low-fat starter recipe is wonderfully tasty and flexible, and it can be enjoyed all year.

Macronutrients

  • Calories: 316 kcals
  • Protein: 14.5 g
  • Fat: 2.9 g
  • Carbs: 57.2 g

Ingredients

  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 3 cups white button mushrooms, sliced
  • ½ cup leek, chopped
  • 1 cup Arborio rice
  • 2-3 cups vegetable broth
  • 2 tbsp nutritional yeast
  • 2 tbsp lemon juice
  • 1 tbsp white wine vinegar
  • 1 cup peas, fresh or frozen
  • 1 cup soy milk
  • 1 tbsp white miso paste
  • 1 tsp salt
  • ½ tsp black pepper
  • 2 tsp Herbs de Provence

Directions

  1. Sauté onions, garlic, and herbs in a large pan with a splash of vegetable stock for a few minutes, stirring occasionally.
  2. Add the mushrooms and leek to the pan and cook for 3-4 minutes more, adding additional vegetable broth if necessary.
  3. In a large mixing bowl, combine the Arborio rice, soy milk, vinegar, and 2 cups of vegetarian broth. If you're using miso paste, this is where you'll want to put it.
  4. Allow everything to boil for 15-20 minutes, or until the cooking liquid has been absorbed. Make care to stir your risotto at least once every few minutes!
  5. Add the peas, nutritional yeast, and lemon juice to your vegan risotto once it's finished cooking. Remove from the fire and season to taste with salt and pepper. If preferred, garnish with fresh herbs such as mint, basil, or parsley while still warm.

A workout you might want to try:

Pineapple Fried Rice

  • Prep Time: 10 mins
  • Cooking Time: 20 mins
  • Servings: 4
  • Serving Size: 150 grams

Pineapple Fried Rice is a dish that combines pineapple with rice. This is one of those food combos that was made to be together. Now is the time to get your sweet, crunchy, and tropical fix!

Macronutrients

  • Calories: 396 kcals
  • Protein: 6.9 g
  • Fat: 15.8 g
  • Carbs: 58.2 g

Ingredients

  • 1 cup basmati rice
  • 1 handful walnuts
  • 1 cup pineapple chunks
  • 1 banana
  • 1 tbsp avocado oil
  • 2 red onion
  • 1 red chilli pepper
  • ½ cup coconut milk

Directions

  1. Make a fresh batch as directed on the box.
  2. Remove the walnuts from the pan once they have started to brown on low to medium heat in a pan without fat.
  3. Chop the pineapple and banana into small pieces. Red onion and chilli should be diced.
  4. In a skillet with a little oil, fry the pineapple cubes. Add the onion, diced. Add the chilli and banana cubes after they've been glazed. Pour everything into a small bowl after 3-4 minutes.
  5. Rice should be fried in a little oil in a clean pan for 3-5 minutes.
  6. Stir in the coconut milk after the rice has been toasted.
  7. The walnuts and pineapple banana sauce must now be combined.
  8. Finish with a pinch of salt and pepper,

Creamy Lentil Soup

  • Prep Time: 5 mins
  • Cooking Time: 25 mins
  • Servings: 4
  • Serving Size: 200 grams

Lentils are high in fibre, folate, and potassium, making them a good choice for heart health, blood pressure control, and cholesterol management. They also include energising iron and vitamin B1, which aids in the maintenance of a steady heartbeat.

Macronutrients

  • Calories: 330 kcals
  • Protein: 7.7 g
  • Fat: 16 g
  • Carbs: 41.2 g

Ingredients

  • ¾ cup qunioa
  • ½ cup brown lentils, dried
  • 1 cup vegetable broth
  • ½ cup water
  • 1 can [low-fatcoconut milk
  • 1 bell pepper, red
  • 1 cup green beans
  • 1 red onion
  • 1 tsp stevia
  • 1 tsp [greencurry paste
  • salt and pepper to taste

Directions

  1. Cook the quinoa in a pot according to the package directions.
  2. In a separate big saucepan, heat the vegetable broth and bring to a boil.
  3. Red onion, red bell pepper, and sweet potato (if using) should all be chopped into cubes.
  4. Toss in the lentils and bring to a boil. Set your timer for 25 minutes.
  5. Reduce the heat to a low setting and keep it there.
  6. After the red onion and coconut milk, add the curry, salt, pepper, and sugar.
  7. Add the red pepper cubes after 18 minutes have passed.
  8. Add the green beans after 22 minutes have passed.
  9. Everything should be ready in 25 minutes! Make sure the lentils aren't chewy by giving them a brief taste (give a few mins longer if necessary).
  10. That's all there is to it; your coconut curry lentil soup is complete! Serve with quinoa as a side dish.

Cauliflower Steak Salad

  • Prep Time: 10 mins
  • Cooking Time: 30 mins
  • Servings: 4
  • Serving Size: 350 grams

Cauliflower includes vitamin C, which aids in the creation of collagen, which protects joints and bones from inflammatory damage and may even help with rheumatoid arthritis treatment. Furthermore, a link has been discovered between higher vitamin C levels and higher bone density.

Macronutrients

  • Calories: 307 kcals
  • Protein: 10.8 g
  • Fat: 5 g
  • Carbs: 59 g

Ingredients

  • 1 cup Couscous, uncooked
  • 1¾ cup water
  • 2 cauliflower, steaks
  • 3 tbsp curry powder
  • 1 tsp cumin powder
  • 3 tsp olive oil, divided
  • ½ cup peas
  • ½ cup coriander, roughly chopped
  • ½ lemon, juiced
  • salt, to tase
  • pepper, to taste
  • 1 tbsp dry shallots

Directions

  1. Preheat the oven to 200 degrees Celsius (400 degrees Fahrenheit).
  2. Remove the starch from the uncooked basmati rice by rinsing it.
  3. Add the rice, a bit of salt, and some water to a small pot. Cover the saucepan with the lid and cook for 15 to 20 minutes.
  4. If the rice isn't done after that time, add a tablespoon of water at a time until it's smooth and fluffy.
  5. Remove from the heat and set aside for another 10 minutes with the lid on.
  6. Then fluff the rice with a fork.
  7. Cut the cauliflower into two thick steaks. 1 tsp olive oil on each of the cauliflower steaks
  8. Combine 3 tbsp curry powder and 1 tsp cumin powder on a flat dish.
  9. Place the cauliflower steaks on top of the mixture and coat them completely.
  10. Line the sheet pan with 1 tsp olive oil and a basting brush.
  11. Cook the cauliflower steaks for 15 minutes on a sheet pan in the oven.
  12. Remove them from the oven, flip them, and return them to the oven for another 15 minutes.
  13. Remove the item and place it away.
  14. 1/2 cup peas, blanched for 1 minute in boiling water
  15. 1/2 cup coriander, roughly chopped
  16. Add the basmati rice, peas, coriander, 12 lemon juice, salt, and pepper to a large mixing bowl. Make a thorough mix.
  17. 34% of the rice mixture should be on the plate. To one side, place one cauliflower steak.
  18. Place the remaining rice mixture on the opposite side of the platter and top with the other cauliflower steak.
  19. On top, strew dried shallots.
  20. Serve.
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