POPSUGAR Fitness

2-Week Weight-Loss Plan: Vegetarian Dinners Under 300 Calories

Mar 30 2014 - 11:53pm

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 [1] (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 — 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 [2]. 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!

Photo: Lizzie Fuhr

Monday: Indian-Spiced Chard With Tofu

This Indian-spiced chard [3] 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 [4].

Calories: 222

Fiber: 5.3 grams

Protein: 7.3 grams

Photo: Lizzie Fuhr

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 jalapeño dressing ties everything together. This hearty dish [5] is sure to satisfy.

Calories: 270

Fiber: 4.8 grams

Protein: 2.1 grams

Photo: Lizzie Fuhr

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 [6] really is. Enjoy your bowl with a fresh green salad.

Calories: 233

Fiber: 9 grams

Protein: 11.6 grams

Photo: Leta Shy

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 [7]. Pair it with a side of sautéed spinach or kale.

Calories: 236 (half a burrito; save the other for tomorrow's lunch!)

Fiber: 6.8 grams

Protein: 6.9 grams

Photo: Jenny Sugar

Friday: Spaghetti Squash Mac and Cheese

Lighten things up with this healthy twist on mac and cheese [8] that amps up the nutritional value as it cuts back on calories and carbs.

Calories: 296

Fiber: 1.3 grams

Protein: 18.2 grams

Photo: Lizzie Fuhr

Saturday: Cauliflower Crust Pizza

If Saturday is pizza night at your house, try this veggie-powered alternative [9]. Freshly grated cauliflower serves as the base for the creative and delicious crust that you can fold up just like traditional pizza!

Calories: 272

Fiber: 4.6 grams

Protein: 23.6 grams

Photo: Lizzie Fuhr

Sunday: Butternut Squash Lentil Soup

This high-protein, high-fiber soup recipe [10] is such a cinch to whip up — 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.

Calories: 253

Fiber: 17 grams

Protein: 18.3 grams

Photo: Jenny Sugar

Monday: Gluten-Free Cheesy Veggie "Pasta" Bake

If you can't have gluten, you can still enjoy this cheesy pasta dish [11]. It's not made with gluten-free pasta — oh no! It's made with spaghetti squash and tons of other mouthwatering veggies. Add a green salad for a satisfying meal.

Calories: 208

Fiber: 5.2 grams

Protein: 9.7 grams

Photo: Jenny Sugar

Tuesday: Black and White Bean Soup With Sweet Potatoes

This black and white bean soup with sweet potatoes [12] is a twist on the classic black bean soup recipe.

Calories: 288

Fiber: 11.3 grams

Protein: 12.3 grams

Photo: Jenny Sugar

Wednesday: Cauliflower "Rice" Stir-Fry

Beyond being a Paleo-friendly offering, this grain-free stir-fry [13] has zero cholesterol, is low in sodium, and offers your entire daily recommended intake of vitamin A and vitamin C in just one meal.

Calories: 278

Fiber: 8.3 grams

Protein: 8.3 grams

Photo: Lizzie Fuhr

Thursday: Polenta and Beans

This spin on the basic burrito [14] is completely gluten-free. Instead of being wrapped in a flour tortilla, the flavorful beans and veggie mixture is served over sautéed polenta.

Calories: 284

Fiber: 10.4 grams

Protein: 11.1 grams

Photo: Jenny Sugar

Friday: Spaghetti With Spinach in a White Wine Garlic Sauce

Fresh produce and a fragrant white wine and garlic sauce keep this vegan recipe [15] low in calories but rich in flavor and nutrients like vitamins A and C. Top your dish with some slices of baked tofu [16].

Calories: 228

Fiber: 3.4 grams

Protein: 6.8 grams

Photo: Lizzie Fuhr

Saturday: Sweet Potato, Chickpea, and Quinoa Veggie Burger

Completely vegan and easier to make than you think, this chickpea and quinoa veggie burger [17] 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 [18]

Fiber: 8.8 grams

Protein: 12 grams

Photo: Jenny Sugar

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 [19] for a delicious vegan twist. Enjoy your steamy bowl with a handful of your favorite whole grain crackers.

Calories: 254

Fiber: 15.5 grams

Protein: 19.3 grams

Photo: Jenny Sugar


Source URL
http://www.fitsugar.com/fitness/Vegetarian-Dinner-Plan-Weight-Loss-34463105