The winning combo for fat loss is regular exercise and eating the right food. Although this may not sound too complicated, many guys still struggle to lose weight—even the ones who work out regularly.
If you can relate, it's time to do an honest analysis of your diet. Does it include fat-fighting foods that are high in fiber (like beans, lentils, quinoa), healthy fat (like avocado and nuts), and protein (like tofu, beans)? Those are the nutrients that will help keep you satisfied which minimizes mindless snacking throughout the day.
While you may turn to meat or fish, you can actually get all of those macros through plant-based foods, too.
Here are 10 vegan recipes that have plenty of fiber, healthy fat, and protein to help you shed fat
Farro is an ancient whole grain that has a pleasant, chewy texture and a nuttier flavor compared to brown rice. One cup of cooked farro contains 220 calories, 5g of fiber, and 8g of protein, making it a great choice for a vegetarian burger.
Combined with white beans, these burgers provide 11g each of muscle-building protein and fiber that will help keep you satisfied.
These mouthwatering cauliflower steaks are filled with good-for-you nutrients, but not very many calories.
Top the roasted cauliflower steaks with white beans, and serve with a big green salad on the side for a hearty, nutritious meal.
These delicious sweet potatoes are piled high with veggies, beans, salsa, and avocado. For about 300 calories each, these spuds make a filling lunch that will keep you full until your next meal.
A cassoulet is a French bean stew that's typically filled with pork sausage and high-fat braised meats. This vegan version is much lighter than its traditional counterpart, providing about 530 calories, 27g of protein, and a whopping 20g of fiber.
These killer beetballs can be served on whole grain hoagie rolls, or save a few calories and serve over carb-free spaghetti squash. Make a cashew-based (vegan) cheese sauce to drizzle over the beetballs—it adds both healthy fat and protein.
Beans are considered a protein-rich vegetable that also serves as a good source of fiber. They help you feel full for a reasonable amount of calories. To add even more fiber to this meal, serve over brown rice or quinoa instead of white rice.
Pasta can absolutely be part of a fat-fighting meal, especially when it’s made with whole wheat. Fiber, found in both whole grains (like whole-wheat pasta) and vegetables, helps fight hunger while providing antioxidants and minerals like potassium, which help with muscle contractions.
Vegetarian chili is brimming with protein and fiber. However, if you’re using canned foods like beans and corn, choose “no added sodium” varieties or rinse well before using. Research shows that rinsing beans can help decrease the sodium by up to 40%.
The hunger-defying combination of 19g of protein, 7g of fiber, and 10g of fat (mostly unsaturated) per bowl will help prevent overeating in-between meals.
Whip up a batch before hitting the gym, and place in the refrigerator or freezer for a quick and easy post-workout snack or dessert that will help keep your body’s metabolism going strong.
Note that they do contain a slightly higher amount of sugar than many packaged bars, but that sugar is coming from the dates in a natural form. Still, if you're watching your sugar intake, indulge in one after a workout when your metabolism is still revved, or save it for a dessert.