vegan calories

How did I lose the weight?

I really hate to be redundant, because I’m sure you’ve been told this plenty of times already, (and so have I), but it is the actual answer: eat healthier foods and smaller portions, and exercise HARD at least 3-4 times a week. 

I think it is especially important to add heavy lifting training into your fitness regime because it will shape your body better than an all cardio schedule. Also, muscle burns more calories even while resting so the more muscle you have, the faster you will see change! I heavy lift at least 3 times a week now, and that jump started my weight loss. Cardio is still done, but I do less endurance cardio (just running for a long time at a normal pace), and more high intensity cardio. For example, I will do short sprints at my fastest pace for 1/8 of a mile, then walk the rest of the lap. Then I will repeat this until I’ve finished one mile, usually. It is healthier for your heart to learn how to beat faster and then cool down faster, too. This will actually reduce your resting BPM, which is very healthy for your heart! 

I also take pro-biotics daily now, and it has helped my stomach immensely and therefore helped my metabolism. That coupled with a daily multi-vitamin and LOTS of water has helped my body and mind feel better in general. I drink a lot of coffee, too, so I have to remember to drink DOUBLE the water for each coffee. So many bathroom breaks. So worth it. 

I started using the app/website MyFitnessPal to track my intake and my output! I have a 67 day streak going on right now for logging my meals and my exercise. I find that app extremely helpful because it is encouraging and it tells you if you are eating enough/too little, not just if you are eating too much. It really is a good app for your health, and I think it has a good social community too that keeps me motivated! Before using MFP, I never thought too much about what I was putting into my body and my workouts were not as regimented. This made it harder for me to lose weight in a pleasing pattern. Now the scale goes down about 1 pound each week. That is a super healthy pattern of weight loss because it is not too fast. 

However, I do not want to just lose weight! When I reach my desired weight, a healthy BMI, I wish to gain a little back in muscle. More muscle = MORE FOOD. And I sure do love food. 

I hope this helps! Any other questions more specifically aimed at my diet and exercise, please feel free to ask me! 

My 26 calorie vegan lunch!

⋆ shirataki noodles (10 calories, 200g)

⋆ spring onion (6 calories, 20g)

⋆ soy sauce (10 calories, 1tbsp)

I rinsed the noodles really well.  Put into a non stick frying pan with the soy sauce, added the onions, and stir fried for maybe 10 minutes, so the noodles dry out a little.  That’s all!

I live in Japan so these types of noodles are easy to find but I am pretty sure they are available as “weight loss noodles” or “zero calorie noodles” overseas.  Check the refrigerator section.

Butternut Squash, Lentil and Spinach Curry

Ingredients:

  • 320 g butternut squash (just the flesh)
  • 60 g uncooked mixed lentils
  • ½ vegetable stock cube
  • 40 g white onion, chopped
  • 40 g thai red curry paste
  • 200 g full fat coconut milk (½ a can)
  • 200 g chopped tomatoes
  • 150 g young spinach
  • 1 naan bread to serve

Recipe:

  1. First, pre-heat the oven to gas mark 4/350F/180C and line a roasting tray with foil or parchment.
  2. Cut the butternut squash into bite-size chunks, then line up on the tray and spray with a little cooking spray. Roast for 30-40 minutes until tender, stirring halfway.
  3. Meanwhile, rinse the lentils before adding to a pot along with the stock cube and covering with cold water. Bring to the boil, then allow to simmer for 12 minutes.
  4. Heat some cooking spray on a non-stick pan and add the onions. Fry until soft, then add the curry paste, tomatoes and coconut milk. Stir every so often as the sauce thickens (about 10 minutes). Meanwhile, heat up the naan bread in the oven.
  5. Finally, add the squash, lentils and spinach to the curry and season to taste. Cook for another couple of minutes, then serve with the naan bread.

Notes: I adapted this (with little change) from a BBC recipe to cook for my mum on our vegan nights because we both LOVE curry and this was a hit!

Serves 3, 274 calories

5

Roasted Sweet Potatoes 

There are one million and one ways to make roasted sweet potatoes. They are one of the most versatile vegetables and can be dressed up in many ways ranging from savory to sweet. Here is just one way that I like to prepare these for meal prep. 

Ingredients 

2 large sweet potatoes, peeled and diced 

Seasoning blend: 1 tsp kosher salt, 1 tsp black pepper, ½ tbsp lemon granules, 1 tsp cinnamon, ½ tsp freshly ground nutmeg, 1 tsp ancho chili powder, 1 ½ tsp Herbs de Provence, ½ tsp smoked paprika. 

Olive oil 

Directions 

Preheat your oven to 400 degrees Fahrenheit. 

On a baking sheet lined with parchment paper, arrange your sweet potatoes into a single layer. 

Drizzle a layer of olive oil over the potatoes and then sprinkle over the seasoning blend (you may or may not use all of it – if you don’t, save the rest from chicken, it’s incredible). 

Using your hands, toss the potatoes so that they are evenly coated. 

Roast in the oven until the insides are tender when pierced with a toothpick.

NOTE: For meal prep, I tend to “under roast” my potatoes because I do not want them to become too soft after reheating for a meal. 

Divide into meal prep containers after the potatoes have cooled. 

Enjoy! 

Easy breakfast smoothie coming right up!

All you need is 1 banana (fresh or frozen), 200 ml of unsweetened almond milk and 2 tbsp (10g) of cocoa powder.

Throw it all in a blender and blend until smooth 😊

174 calories (based on 120g banana)

😆ate about 1200 vegan cals a day (MyFitnessPal: charchar1106) and to be honest, I wasn’t unhappy before. If you’ve followed me for at least, 4 years, you will know I’ve lost weight in the past and gained weight back and lost and gained. But, it really doesn’t have meaning! I sometimes like dieting and sometimes I don’t. Sometimes I eat more, sometimes I don’t. Sometimes my life is really active, sometimes it isn’t. That’s all! Please don’t send me hate, just here to provide a little motivation 💕

Chocolate and Matcha Marble Cookies:

Ingredients:

  • 2/3 cup of neutral tasting oil (e.g., sunflower)
  • ½ cup almond milk
  • 300g granulated sugar
  • 1 tsp matcha powder 
  • 2 tbsp unsweetened cocoa powder
  • 270 g self raising flour
  • 2 pinches of salt

Recipe:

  1. Pre-heat the oven to 180C/350F/gas mark 4 and line a baking tray w parchment.
  2. Mix together 1/3 cup of oil, ¼ cup milk and 150g sugar.
  3. Sift together 145 g flour with the matcha powder, then stir into the wet ingredients to make a green dough.
  4. Mix together the remaining oil, milk and sugar, then sift together the remaining 125g of flour and cocoa and mix into the wet ingredients to make a chocolate dough.
  5. Both doughs should be about the same consistency and hold together fairly well, so you may need to add extra flour/milk to one.
  6. Mix the cookie doughs together only slightly to create a marbled effect, then drop heaped tablespoons of the dough onto the baking tray.
  7. Bake for 11-13 minutes, or until the edges start to brown before removing from the oven and allowing to cool.

Notes: so I was going to a rainbow-themed potluck last week and had to crack out some sort of colourful food at like midnight the night before and this is what I came up with :) Everyone loved them! btw for the blueberry icing, I just used a handful of frozen blueberries, whacked them in the microwave for about 30 secs, and then sieved them into some icing sugar to make a paste and just drizzled that over the top when they were cool.

Serves 21, 163 calories (w/o icing)

Cavolo Nero and Chilli Pasta

Ingredients:

  • 60 g pasta, uncooked
  • 3 leaves of cavolo nero (black kale)
  • 40 g frozen peas
  • 1 tsp olive oil
  • 20 g chopped white onion
  • 1 garlic clove, minced
  • pinch of sea salt
  • ¼ tsp hot chilli powder
  • ¼ tsp dried rosemary

Recipe:

  • Start boiling the pasta in salted water according to the packet instructions. I like my pasta al dente so I usually time about 7 mins and go from there.
  • Wash the kale and cut off the stems. I had about 30 g of kale after doing this. Finely chop the leaves and set aside.
  • Heat the olive oil in a saucepan and add the onions. Fry until soft, then add the garlic and cook for another minute, before adding the chopped cavolo nero, peas, sea salt, chilli powder and rosemary. Then continue to stir for another couple of mins while the kale cooks.
  • Drain the pasta and toss with the kale, then top with nutritional yeast.

Notes: so there’s a food coop at my uni and I ordered a veg box from them last week and it turned up with a lovely pile of kale inside! So of course, I had to make kale pasta :)

300 calories (not including nooch)

Vegetable and Bean Chilli:

Ingredients:

  • ½ tsp oil
  • 20 g red onion, chopped
  • 65 g vegan frozen mince
  • 1 tbsp tomato purée
  • 1 tsp soy sauce
  • 40 g frozen slices peppers
  • 40 g frozen sweetcorn
  • 40 g frozen sliced mushrooms
  • 80 g frozen mixed veg
  • ½ tsp cumin
  • ½ tsp coriander
  • ½ tsp cinnamon
  • ½ tsp smoked paprika
  • ¾ tsp chilli powder
  • ½ can of chopped tomatoes (200 g)
  • ¼ can of red kidney beans (60 g drained)

Recipe:

  1. Start by heating the oil in the pan and frying the onion until soft, then add the mince and cook until brown, followed by the tomato puree and the soy sauce. Cook for a further minute.
  2. Add in the rest of the frozen vegetables and fry until thawed before adding all the spices and stirring to coat all of them evenly.
  3. Finally, add in the chopped tomatoes and the beans and cook until it reaches your desired consistency.

Notes: Pretty simple lunch which was cheap and easy to make. What more do you need?

291 calories.

Spicy Baked Broccoli and Cauliflower

Ingredients:

  • 1 x 400g can of chickpeas
  • 3 tbsp sriracha
  • 1 tsp garlic powder
  • 1 tbsp lemon juice
  • ½ tsp sea salt
  • black pepper to taste
  • Up to ¼ cup water
  • 400 g cauliflower and broccoli, cut into bite-size pieces

Recipe:

  1. Pre-heat the oven to gas mark 7/425F/220C and line a large tray with baking parchment and spray it with cooking spray/brush with oil.
  2. Throw the entire can of chickpeas (brine and all) into a blender, along with 2 tbsp of water, the sriracha, garlic, lemon juice, salt and pepper. Blend to a smooth consistency, adding extra water if needed. Adjust spices to taste.
  3. Using a fork, dip each piece of broccoli/cauliflower into the batter and then space evenly along the lined baking tray.
  4. Bake for 30 minutes, turning the tray around halfway through cooking.
  5. Top with nooch and dip in lots of ketchup and vegan mayo :)

Notes: For a long time I wanted to try sixvegansisters’ broccoli bites, but tbh the batter was slightly daunting for me, so I made a few changes. Brought up the protein content and brought down the calorific value, so I’m really happy with how this turned out :D

Serves 1 as a large main meal (471 cals), or 3 as a side (157 cals) 

6

Roasted Vegetable & Grilled Chicken Salad with Honey Balsamic Vinaigrette 

This salad is so versatile because you can use any roasted vegetables you want. Perfect with and without chicken. Also, it’s vegan/vegetarian/Whole30 compliant without the chicken and goat cheese and just as flavorful.

Ingredients for Salad 

2 large beefsteak tomatoes, sliced 

2-3 zucchini, chopped into medium sized cubes 

Seasoning blend for roasting: 3 tbsp kosher salt, 3 tbsp black pepper, 2 tbsp granulated onion & garlic, 1 ½ tbsp dried oregano and rosemary (or fresh if you prefer). 

Extra virgin olive oil 

Grilled chicken (recipe

Salad greens 

Goat cheese for topping, optional 

Ingredients for Dressing 

1 cup extra virgin olive oil 

¼ cup balsamic vinegar 

3 tbsp honey 

Salt and pepper to taste 

Directions 

Preheat your oven to 440 degrees Fahrenheit. 

On a large baking sheet lined with parchment paper, arrange the vegetables so that they are in a flat, single layer. 

Sprinkle the seasoning blend over the vegetables, drizzle with olive oil and toss to evenly coat. 

Roast in the oven for 30-40 minutes (depending on the textures you prefer). 

Remove from the oven and set aside while you make the dressing. 

In a large bowl, combine all ingredients and season to taste (the dressing should be sweet and tangy with a strong olive oil flavor) 

Assemble your salad and serve while the vegetables and chicken are still warm.

Enjoy! 

Macadamia Nut Cheese – super simple with minimal soaking time 😊

Just throw 75g of macadamia nuts in a blender and cover with 125 ml of boiling water. Blend for a couple of minutes, until the nuts are broken up into fine pieces. After 30 minutes, blend for another couple minutes and you’ll get a fairly gritty consistency (depending on the power of your blender). After another 30 minutes, add 1 tsp of vegan bouillon powder, 1 tsp minced garlic, 1 tsp onion powder, ½ tsp sea salt and ½ tsp of mustard. Blend until smooth.

Serves 4, about 150 calories per serving.

On that note, I’ve decided that I’m going to stop counting calories. I’ll still calculate rough estimates for the recipes I post because a few of u lovely people have messaged me to say you like that, but I personally don’t think I need calorie counting anymore :)

Budget Thai Peanut Fried Rice

Ingredients:

  • 20g (1 tbsp +1 tsp) peanut butter
  • 1 tbsp soy sauce
  • 1 packet (1 tsp) white vinegar
  • 1 Splenda tablet (1 tsp of sugar will do, or the equivalent of any other sweetener)
  • 4 cherry tomatoes, finely chopped
  • ½ tsp chilli flakes
  • 1/8 tsp cinnamon
  • 1/8 tsp mixed herbs
  • pinch of ground black pepper
  • 250g frozen mixed vegetables
  • 2 tbsp chopped onion
  • about half a cup of cooked rice

Recipe:

  1. Make the peanut sauce by placing the peanut butter, soy sauce, vinegar and Splenda in a bowl and pouring over 2 tbsp of hot water, then mixing. It may not be a very smooth consistency, but that’s okay. As long as all of the ingredients are incorporated into each other, you’re good. Then stir in the tomatoes, chilli flakes, cinnamon and mixed herbs. Give it a taste and adjust the seasoning as necessary.
  2. In a non-stick frying pan, heat the frozen vegetables with the chopped onion until cooked, stirring often. Add the rice, followed by the peanut sauce, continuing to stir until the food is piping hot.

Notes: I’ve had to get a little creative with my recipes while on holiday given that we bought very little at the corner shop and have only a handful of spices in the cupboards, hence why I was using the splenda I bought for my coffee instead of maple syrup and the packet of vinegar from a chippy. BUT it did occur to me that this is a very good meal for if you’re living on a budget!

Assuming that you have a well-stocked spice rack, the ingredients would cost you less than £5 to buy and each meal costs 38p to make :) I’ll have to remember this one when I go to uni in a few weeks time lol

Serves 1, 362 calories