I'm often asked what kinds of foods to eat for weight loss, and here are three that I rotate often and can be added to your weekly line up while being mindful of weight loss. Adding lots of veggies to your meals is a key component of plant based weight loss. All three of these contain veggies, and you can always feel free to add even more to make sure you leave your meal nice and satisfied!
1/2 cup steel cut oats
1 small zucchini (peeled and grated)
1 ripe banana (sliced into coins)
plant milk to taste
desired toppings (I used almond butter, chia seeds, and maple syrup
In a medium saucepan cook oats according to package directions adding in grated zucchini and banana until well combined and cooked through. Add plant milk as desired to reach a consistency you like.
Once cooked, garnish with desired toppings and enjoy.
For the tempeh:
1 package tempeh (very thinly sliced)
2 tbsp soy sauce
1/4 tsp liquid smoke
2 tbsp maple syrup
1/2 tsp garlic salt
veggies of choice (I used cucumber, tomato, red cabbage, spring mix and green onions)
cooked grain of choice (I used brown rice)
hot sauce, and sesame seeds if desired
1. Slice the tempeh block into thin slices (about a 1/4 inch thick). In a small mixing bowl, add the soy sauce, liquid smoke, maple syrup, and garlic salt. Place the tempeh slices into the marinade and let it sit for least 30 minutes.
*I used an air fryer, but this can be baked in the oven too.
2. AIR FRYER:
Place smoked tempeh onto the air fryer tray and bake at 400 F for 15 minutes or until crispy. Reserve any remaining marinade to use as a topping on the bowl.
Place your tempeh on baking sheet lined with parchment paper and bake at 400 degrees for 15 minutes or until crispy.
While the tempeh is baking, chop your veggies and assemble your bowl.
Add in your grain and top with desired amount of the tempeh. Drizzle reserved marinade on bowl and garnish with more greens onions and sesame seeds if desired.
CREAMY TOMATO SOUP
the juice of one orange 1/2 cup sweet cherry tomatoes 1 can diced tomatoes 1/4 cup sun dried tomatoes 1/2 of a large red bell pepper 2 cloves garlic 1 large carrot 1 green onion 1/2 cup raw cashews 1/4 tsp salt 1/4 tsp black pepper 1/4 tsp crushed red pepper (less if you don’t like it spicy) 5 - 7 fresh basil leaves (1/2 for use in
blender, 1/2 for garnish nutritional yeast for garnish if desired
In a high speed blender add the orange juice, cherry tomatoes, diced tomatoes, sun dried tomatoes, red bell pepper, garlic, carrot, green onion, cashews, salt, black pepper, and crushed red pepper.
Blend on high for a few minutes until the soup is warm, and you can see some steam. Add in 1/2 of the basil leaves and pulse for about 10 seconds more.
Add more salt, black pepper, or crushed red pepper to taste. Pour in to bowls and garnish with remaining basil leaves. Sprinkle with crushed red pepper and nutritional yeast if de- sired. Enjoy this warm soup immediately.
* If desired you can even use it as a creamy tomato sauce over cooked gluten free pasta or spiralize a zucchini or cucumber.
Here are the links to the videos on my YouTube Channel:
Meal Prep for Weight Loss Part 2 | Vegan & Healthy | Zucchini Oat | Tempeh Bowl | Creamy Tomato Soup - https://youtu.be/m_1Cc2XVrNo
Meal Prep for Weight Loss, Part 1 | Vegan & Healthy | Vegan Curry | Hummus | Caramelized Banana Oats https://youtu.be/XcHe3ZJIdNQ