Vegan Low-Calorie Diet

Following a vegan diet means you consume no products that come from animals. This includes all meats, poultry and fish, as well as eggs and dairy. There are many reasons why people choose a vegan diet, including animal rights, the environment, health, religion and weight loss, or a combination of these. Regardless of the reason, it's not difficult to eat a vegan low-calorie diet if you stay away from fast food and processed foods. Add this to my Recipe Box.

Breakfast

Breakfast is a good time to fill up on fresh fruit. Scrambled tofu, potatoes, sweet potatoes and tempeh are other popular breakfast foods for vegans. Cold cereal with soymilk, granola or oatmeal are traditional breakfasts that also are vegan.

For a quick breakfast that you can eat on the road, a soymilk smoothie is a good option. Peanut butter on toast can also be a commuter's meal.

For a bigger breakfast on weekends, pancakes, french toast and waffles can easily be adapted to vegan standards. Recipes are readily available on various vegan websites.

Lunch

Sandwiches, soups and salads are standard lunch fare for many people, and this is true for vegans as well. A sub sandwich with vegetables, hot or cold, is a good option. Other good sandwich fillers are baked tofu, bean burgers, hummus or peanut butter. Options for nuts, fruits, and vegetables that can be added to your sandwich include raisins, granola, apples, celery, grated carrot, sunflower seeds, onions, pickles, lettuce, tomato, alfalfa sprouts, peppers, cucumbers and artichoke hearts.

Black bean, vegetable, noodle, or sweet and spicy soup may also be found with vegan ingredients, either at your supermarket or at a vegetarian restaurant. And it never hurts to add a salad to your soup or sandwich, for a nutritious and filling lunch.

Dinner

Dinner can be as simple as vegetables and rice, or more complex, with a main dish and several sides. Options include a baked potato and vegetables, vegan tacos or burritos with beans and soy cheese, or stir-fried vegetables. Various forms of tofu---loaves, fried, casseroles or baked---add protein to the vegan table.

Many forms of pasta are vegan. Try spaghetti with marinara sauce or vegetable sauce. Cook up a vegan lasagna or make vegan alfredo. A veggie pizza with soy cheese also can be a favorite choice for lunch or dinner.

Snacks

The vegan snack world is full of options. If you need a little pick-me-up in the afternoon or a bedtime bite, try popcorn, pretzels, fruits, nuts, sunflower seeds or vegan cookies.

Most cookie and cake recipes easily can be adapted for vegans, substituting soy milk for dairy and applesauce for eggs.

Special Occasions

Holidays and special occasions can be celebrated without compromising your vegan diet. On special days such as Thanksgiving or Christmas, you might consider adding a prepackaged item, such as a Tofurkey, to your holiday dinner. If you'd rather stick to your low-calorie plan that includes staying away from processed foods, recipes abound for various nut loafs and other main dishes that you can prepare at home for your holiday meal.