2-Week Weight-Loss Plan: Vegetarian Dinners Under 300 Calories
While eating at night won’t cause weight gain| eating a large meal that makes you exceed your daily calorie intake will. If you want to drop pounds| try this tactic: make lunch and breakfast your largest meals of the day| and make dinner a smaller meal (about 25 percent of your daily calories). Consuming more before a light dinner ensures you have enough time to burn all those calories.
If you’re used to eating big meals at night and are at a loss for what to make| here’s a two-week (14-day) dinner plan u2014 all recipes are vegetarian and around 300 calories. And since meat-free meals are chock-full of fiber| you’ll feel full longer| which is one way to prevent weight gain from late-night snacking. Take a peek at these 14 recipes| and make a list so you can hit the grocery store on Sunday| prep your ingredients| and be ready to lose weight!
| Monday: Indian-Spiced Chard With Tofu
This Indian-spiced chard makes a great main dish with the warming flavor of curry. Serve alongside toasted whole wheat pita| a small bowl of cooked brown rice| or roasted cauliflower.
Fiber: 5.3 grams
Protein: 7.3 grams
| Tuesday: Spicy Sweet Potato Salad
High-fiber sweet potatoes can regulate blood sugar and help you lose weight| while a spicy| antioxidant-rich red pepper and jalapeu00f1o dressing ties everything together. This hearty dish is sure to satisfy.
Fiber: 4.8 grams
Protein: 2.1 grams
| Wednesday: Red Pepper and Lentil Bake
You’ll be surprised at how large an under-250-calorie portion of this cheesy red pepper and lentil bake really is. Enjoy your bowl with a fresh green salad.
Fiber: 9 grams
Protein: 11.6 grams
| Thursday: Roasted Sweet Potato and Black Bean Burrito
Roasted sweet potatoes swirling with tender black beans and corn| succulent red peppers| and juicy tomatoes wrapped in a warm whole-wheat tortilla make this one delicious and gratifying meal. Pair it with a side of sautu00e9ed spinach or kale.
Calories: 236 (half a burrito; save the other for tomorrow’s lunch!)
Fiber: 6.8 grams
Protein: 6.9 grams
| Friday: Spaghetti Squash Mac and Cheese
Lighten things up with this healthy twist on mac and cheese that amps up the nutritional value as it cuts back on calories and carbs.
Fiber: 1.3 grams
Protein: 18.2 grams
| Saturday: Cauliflower Crust Pizza
If Saturday is pizza night at your house| try this veggie-powered alternative. Freshly grated cauliflower serves as the base for the creative and delicious crust that you can fold up just like traditional pizza!
Fiber: 4.6 grams
Protein: 23.6 grams
| Sunday: Butternut Squash Lentil Soup
This high-protein| high-fiber soup recipe is such a cinch to whip up u2014 just throw all the ingredients in your slow cooker in the morning| and dinner is done. Since the lentils and squash get cooked for so long| they soften completely to reveal a smooth| creamy consistency. Enjoy your bowl with a few whole grain crackers.
Fiber: 17 grams
Protein: 18.3 grams
| Monday: Gluten-Free Cheesy Veggie “Pasta”” Bake
If you can’t have gluten| you can still enjoy this cheesy pasta dish. It’s not made with gluten-free pasta u2014 oh no! It’s made with spaghetti squash and tons of other mouthwatering veggies. Add a green salad for a satisfying meal.
Fiber: 5.2 grams
Protein: 9.7 grams
| Tuesday: Black and White Bean Soup With Sweet Potatoes
This black and white bean soup with sweet potatoes is a twist on the classic black bean soup recipe.
Fiber: 11.3 grams
Protein: 12.3 grams
| Wednesday: Cauliflower “”Rice”” Stir-Fry
Beyond being a Paleo-friendly offering| this grain-free stir-fry has zero cholesterol| is low in sodium| and offers your entire daily recommended intake of vitamin A and vitamin C in just one meal.
Fiber: 8.3 grams
Protein: 8.3 grams
| Thursday: Polenta and Beans
This spin on the basic burrito is completely gluten-free. Instead of being wrapped in a flour tortilla| the flavorful beans and veggie mixture is served over sautu00e9ed polenta.
Fiber: 10.4 grams
Protein: 11.1 grams
| Friday: Spaghetti With Spinach in a White Wine Garlic Sauce
Fresh produce and a fragrant white wine and garlic sauce keep this vegan recipe low in calories but rich in flavor and nutrients like vitamins A and C. Top your dish with some slices of baked tofu.
Fiber: 3.4 grams
Protein: 6.8 grams
| Saturday: Sweet Potato| Chickpea| and Quinoa Veggie Burger
Completely vegan and easier to make than you think| this chickpea and quinoa veggie burger is flavored with baked sweet potato| cumin| and fresh parsley.
Calories: 312 (202 for the patty and roasted red pepper) plus a 110-calorie whole wheat bun
Fiber: 8.8 grams
Protein: 12 grams
| Sunday: Vegan Split Pea and Sweet Potato Soup
Savory| smooth| and hearty| traditional split pea soup is made with ham hocks to give it that signature salty flavor. But you can easily omit the meat and make the soup with celery and sweet potatoes for a delicious vegan twist. Enjoy your steamy bowl with a handful of your favorite whole grain crackers.
Fiber: 15.5 grams
Protein: 19.3 grams