Vegetarian fitness meal plan should comprise only healthy dishes, preferably made of raw fruits and vegetables. They are rich in vitamins, useful antioxidants, and nutrients.
Actually, there are lots of low-calorie vegetarian recipes for those who want to lose weight. They are quite easy to cook and delicious. Such vegetables as zucchini, leafy greens: spinach, chard, all green salads and any kind of cabbage are perfect for preparing vegetarian dishes. The main idea is not to use oil while cooking to preserve all healthy and useful ingredients.
Vegetables – the most essential part of a vegetarian’s diet can turn into a delicious masterpiece when cooked correctly. We offer you a variety of useful, easy to prepare weight loss recipes for vegetarians.
How to cook the best vegetarian dinners with vegetables?
Vegan macaroni cheese
- butternut squash (seeded and chopped into 2 cm cubes)
- 2 tbsp olive oil
- 300 g macaroni
- One ltr soya milk (unsweetened)
- One pc. onion
- 100 g soya spread (dairy-free)
- 80 g plain flour
- 1 tbsp Marmite
- One tsp English mustard
- spinach (a large handful)
- 40 g vegan bread croutons (homemade)
- Ten pcs. cherry tomatoes
- garlic to taste
- Preheat the oven to gas 6, 180°C, fan 200°C. Spread the squash out on a baking tray, drizzle with the oil and toss to combine. Roast in the oven for 20 mins.
- While the squash is in the oven, cook the macaroni to pack instructions.
- Peel and chop the onion in half and add to a pan with the milk, then gently heat until bubbling. Remove the onion and set the dairy product aside.
- Melt the spread in a large saucepan over a low heat then slowly add the flour, whisking until paste forms. Then slowly pour the warm milk into the paste, whisking after each addition until smooth. Once you have added all of the milk and you have a smooth liquid, bubble for diary mins over low heat, occasionally whisking to prevent sticking, until thick. Stir in the Marmite and English mustard.
- Once cooked, mash a third of the roasted butternut into the white sauce. Season to taste. Drain the pasta and tip it into the sauce along with the rest of the squash chunks and the baby spinach. Stir gently to combine, then transfer the mixture to a large, ovenproof dish.
- Put the croutons in a sandwich bag and lightly bash with a rolling pin until they are a rough crumb-like consistency. In a bowl, add a small splash of water to the crumbs, combine and leave to stand for a few mins. Dot the halved cherry tomatoes over the top of the pasta and scatter over the bits. Bake in the oven for 20 mins or until golden and bubbling.
Vegan roasted carrot risotto
- 4 tbsp olive oil
- Two pcs. onions (finely chopped)
- Two pcs. celery sticks (finely chopped)
- Four pcs. garlic cloves (2 left whole with skins on and two crushed)
- ¼ x 30g thyme
- One pack bunched carrots
- 300 g risotto rice
- 100 ml vegan-friendly dry sherry (or white wine)
- 1.25 l hot vegan-friendly vegetable stock
- 3 tbsp 4-seed mix
- Preheat the oven to gas 7, 220°C, fan 200°C. Heat 3 tbsp of the oil in a wide saucepan or deep frying pan over low heat. Add the onion, celery and the crushed garlic cloves. Pick the leaves from half the thyme sprigs and add to the pan along with a pinch of salt. Cover and cook gently for ten mins or until softened, stirring occasionally.
- Meanwhile, place the carrots in a roasting tray with the whole garlic cloves and remaining thyme sprigs. Drizzle with the remaining 1 tbsp oil and season. Roast for 20-25 mins until just tender and slightly charred.
- Add the risotto rice to the onion mix and stir for two mins to toast the rice, then increase the heat to medium. Add the sherry (or wine) and simmer until the liquid absorbs. Add the hot stock one ladle at a time, stirring constantly and allowing the fluid to incorporate each time before adding the next ladleful. Stop when you have about two spoons remaining.
- Remove the roasted carrots from the oven and discard the thyme sprigs. Set aside 12 of the carrots to serve, keeping warm. Add the rest of the carrots and garlic cloves (squeezed from their skins) to a food processor or blender with the remaining stock and blitz to a rough purée. Stir through the rice until thoroughly combined, cooking for a final few minutes until the rice is tender.
- Add the seeds to a dry frying pan with a pinch of salt and toast for two mins over medium heat, shaking the pan regularly to stop them burning. Serve the risotto garnished with the reserved carrots and toasted seeds sprinkled over.
Vegan aubergine and red pepper lasagne
- 3 tbsp olive oil
- Two pcs. aubergines (chopped into small chunks)
- One pc. red onion (finely chopped)
- One pc. red pepper (diced)
- Three pcs. garlic cloves (finely chopped)
- 1/2 pc. red chilli (finely chopped)
- 1 tbsp thyme leaves
- Two tins chopped tomatoes
- 2 tbsp tomato purée
- One tsp sugar
- 1 tbsp balsamic vinegar
- 12 lasagne sheets
- 500 ml unsweetened soya milk (for the sauce)
- 1/2 pcs. onion (peeled)
- 50 g dairy-free spread
- 40 g plain flour
- One tsp yeast extract
- 1/2 tsp English mustard
- Preheat the oven to gas 6, 200°C, fan 180°C. Heat 1 tbsp olive oil in a large frying pan and fry half the aubergine until golden. Transfer to a plate while you repeat with another 1 tbsp oil and the remaining aubergine.
- Heat the remaining oil in the frying pan and add the onion and red pepper. Fry for five mins until softened. Add the garlic, chilli and thyme and cook for two mins, stirring regularly.
- Add the aubergine back into the pan along with the chopped tomatoes, tomato purée, sugar, vinegar and a splash of water. Simmer for ten mins until thickened, then season to taste.
- Meanwhile, make the white sauce. Put the milk and the onion half in a saucepan and gently heat until just bubbling. Remove the onion and set the dairy product aside.
- Melt the spread in a separate pan, then stir in the flour until you have a smooth paste. Slowly pour in the warm milk, mixing well as you go, until smooth. Continue to simmer very gently for 8-10 mins, often stirring to prevent it sticking, until you have a thick sauce. Finally, stir in the yeast extract and mustard.
- Spoon a third of the aubergine sauce into the bottom of a deep baking dish, arrange a third of the pasta sheets in a layer over the top (snapping pieces to fill in any gaps) then spoon over a third of the white sauce. Repeat with the remaining seasonings and pasta to create two more layers, finishing with a layer of white sauce. Bake for 50 mins or until golden and bubbling.
Conclusion: Pieces of advice for beginner vegetarians
The success of a beginner vegetarian consists of acquiring some good habits:
- To buy food and eat not all that you want, but carefully. Slowly, the body itself will begin to “ask” only healthy, easily digestible and nutritious food;
- Count the calories – at least approximately. In a week you will understand when it is necessary to add calories, and when it is enough. It is not necessary to count everything “in grams”;
- Do not skip breakfast. There should be a nutritious breakfast, but not fat and not heavy. Give preference to vitamins, protein, and fiber;
- Have a snack made of useful products, such as fresh fruit or a mixture of nuts and seeds;
- Consume the right vitamins, including B12 and D on a daily basis. Actually, this is a guarantee of your health and success as a strict vegetarian;
- Use imagination so as not to cook the same thing for breakfast and other meals. Creativity in the kitchen will be a pleasant pastime and inspiration for you and the whole family!
If you follow these simple tips, then the jump to vegetarianism will be smooth and even pleasant. You will give space to your imagination and charge your body with useful substances. Please yourself and your family with unusual and very tasty dishes, and you will definitely feel great!