Vegetarian Recipes for Weight Loss
Sesame garlic tofu, chickpea curry, red lentil dal, air-fried Italian chickpeas, kung pao tofu, and PF Chang's lettuce wraps — meat-free dinners under 480 calories.
★ Dinner
DinnerIngredients
- 14 oz Firm Tofu
- 3 Tbsp Cornstarch
- 1/2 Tbsp Sesame Oil
- 1 Tbsp Vegetable Oil
- 1/4 Cup Soy Sauce
- 1/4 Cup Water
- 2-3 tsp Honey
- 1-2 tsp Sriracha
- 2 Cloves Garlic
- 1/2 tsp Rice Wine Vinegar
Instructions
- 1Place the Tofu between paper towels to squeeze excess water out. I typically do this for 30 minutes by placing my cast iron on top of it.
- 2Slice tofu into cubes and and coat in 2 Tbsp of cornstarch
- 3In large pan on medium-high heat put sesame and vegetable oil. When oils are heated add the tofu. Let it brown on all sides.
- 4While it is cooking make the sauce. Whisk together soy sauce, water, honey, sriracha, minced garlic, rice vinegar, and 1 Tbsp of corn starch.
- 5When the tofu is crispy add sauce to the pan. It will start to thicken. Once the tofu is coated remove it from the heat. Leaving it on too long can cause it to burn.
- 6Serve with green onions or sesame seeds and some rice. Enjoy!!!
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Open in Pepper →Vegetarian Doesn't Mean Bland — Or High Calorie
Vegetarian dinners built on legumes, tofu, eggs, and dairy land at 300-450 calories with 20-30g of protein when you stop leaning on pasta and bread. Lentil dal with cauliflower rice, chickpea curry with roti, tofu stir fry with veg — the global pantry is full of high-protein, high-fiber meals that flat-out fill you up.
The trick is treating beans and lentils like meat. A cup of cooked lentils has more protein than a chicken thigh, plus 16g of fiber. Build the dinner plate around them, finish with a tablespoon of olive oil and lots of acid (citrus, vinegar, yogurt), and the bowl is satisfying enough to keep you out of the snack cabinet at 9pm.
On Pepper, the most-saved vegetarian formulas are the ones home cooks return to again and again, especially those delicious dinners that would be made even if weight loss wasn't part of the plan.
Quick Tips
- 1
Lentils cook in 20 minutes, no soak
Red lentils especially. Faster than rice, twice the protein per calorie.
- 2
Crispy chickpeas = the protein crouton
Roast or air-fry with olive oil and spices. Adds crunch and 8g protein per quarter cup to any salad.
- 3
Paneer or halloumi = grillable vegetarian protein
Sear in a hot pan for 2 minutes per side. Holds shape in salads, bowls, kebabs.
- 4
Add an egg to every grain bowl
A 6-minute jammy egg = 70 calories and 6g of extra protein that transforms a starch-heavy bowl into balanced.
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