15 Vegan Foods That Help With Weight Loss
Weight loss doesn’t have to be painful, expensive, or complicated — especially on a vegan diet. The best part about plant-based eating is that the foods that help you lose fat are naturally low in calories, high in fiber, and incredibly filling. Whether you’re in the USA grabbing groceries from Walmart or in the UK shopping at Tesco, Aldi, or Sainsbury’s, these vegan foods will help you burn fat, stay full longer, and boost your energy without starving yourself. Let’s make weight loss simple and realistic.
If You Eat These Foods, Fat Loss Becomes 10x Easier**
Most people fail at weight loss because they eat foods that keep them hungry.
A smart vegan diet fixes that.
These foods below are:
✔ Low calorie
✔ High fiber
✔ High water content
✔ Naturally filling
✔ Nutrient-dense
✔ Perfect for daily meals
Add these to your routine and weight loss becomes automatic — no calorie counting, and no boring meals.
Let’s get into the list.
1. Oats
Oats are a fat-loss machine.
✔ High fiber
✔ Keeps you full for hours
✔ Cheap in USA & UK
Perfect for: oatmeal, smoothies, overnight oats.
2. Lentils
Lentils = protein + fiber combo.
✔ Reduces cravings
✔ High protein
✔ Amazing for lunch bowls
USA: Walmart Great Value
UK: Tesco Red Lentils
3. Chickpeas
Great for salads, curries, snacks.
✔ High fiber
✔ High protein
✔ Very filling
Bonus: roasted chickpeas make the BEST low-calorie crunchy snack.
4. Tofu
The king of low-calorie protein.
✔ High protein
✔ Helps build lean muscle
✔ Extremely filling
Stir-fry it, bake it, grill it.
5. Leafy Greens (Spinach, Kale, Lettuce, Arugula)
Eat as much as you want.
Almost zero calories.
✔ High vitamins
✔ Perfect for salads
✔ Fills the stomach fast
Top tip: mix multiple greens to avoid boredom.
6. Berries (Blueberries, Strawberries, Raspberries)
Low-calorie sweet options.
✔ High antioxidants
✔ Curb sugar cravings
✔ Perfect for breakfast
Frozen bags are cheap in USA/UK supermarkets.
7. Apples
The ultimate snack for weight loss.
✔ Low-calorie
✔ High fiber
✔ Stops cravings instantly
Pair with peanut butter for extra fuel.
8. Beans (Black, Kidney, Pinto)
Legume power = long-lasting fullness.
✔ High protein
✔ Great for bowls
✔ Cheap in every store
Great Value (USA) and Tesco Value (UK) beans are cheapest.
9. Sweet Potatoes
Slow-digesting carbs = stable energy.
✔ Nutrient-rich
✔ Great for meal prep
✔ Perfect for dinners
Bake them, mash them, or air-fry them.
10. Broccoli
Low-calorie, high-fiber, extremely filling.
✔ Great for fat loss
✔ Goes with every meal
✔ Cheap in fresh & frozen
Frozen bags are the best budget hack.
11. Avocado (In Moderation)
Healthy fats keep you full longer.
✔ Reduces cravings
✔ Great for breakfast
✔ Ideal portion: ½ avocado
Use it smartly. Don’t overdo.
12. Quinoa
Complete protein + carb combo.
✔ Great for meal prep
✔ Very filling
✔ Gluten-free
Use for salads, bowls, burrito fillings.
13. Popcorn (Air-Popped)
One of the BEST snacks for weight loss.
✔ Low calorie
✔ Huge volume
✔ Replaces junk snacks
Avoid buttered versions — keep it simple.
14. Bananas
Fast energy, clean carbs, and filling.
✔ Perfect for breakfast
✔ Great for smoothies
✔ Stops sugar cravings
Cheap in USA & UK supermarkets.
15. Cucumbers & Zucchini
Ultra-low calories, high water.
✔ Hydrating
✔ Great for salads
✔ Helps reduce bloating
Eat as much as you want.
Bonus Category: Foods to AVOID for Weight Loss (Even if Vegan)
Stop eating these daily if your goal is fat loss:
❌ Vegan cheese
❌ Vegan ice cream
❌ Too much peanut butter
❌ Vegan cookies
❌ Fried foods
❌ Heavy bread and pasta meals
Vegan doesn’t automatically mean healthy.
Best Weight-Loss Meal Ideas Using These Foods
Breakfast Ideas
- Oatmeal with berries
- Smoothie with banana + spinach
- Avocado toast (½ avocado)
Lunch Ideas
- Lentil soup
- Chickpea salad
- Tofu quinoa bowl
Dinner Ideas
- Sweet potato + broccoli + tofu
- Veggie stir-fry
- Black bean chili
Snacks
- Apple
- Air-popped popcorn
- Roasted chickpeas
- Berries
FAQ — Frequently Asked Questions
1. Is a vegan diet good for weight loss?
Yes — high fiber + low calories make weight loss easier.
2. How long will it take to lose weight?
Most people notice results in 2–4 weeks with consistency.
3. Do I need to count calories?
Not if you eat whole vegan foods instead of processed ones.
4. Are carbs bad for weight loss?
No — whole plant carbs like oats, sweet potatoes, and fruits help burn fat.
5. Can I eat bread and still lose weight?
Yes — choose whole-grain bread and watch portion sizes.
6. What vegan food is best for weight loss?
Oats, lentils, beans, berries, and tofu.
7. Should I avoid fat completely?
No — healthy fats (avocado, nuts) help reduce cravings.
Conclusion:
Weight Loss Doesn’t Have to Feel Like Suffering**
Vegan weight loss is powerful because the foods that help you lose weight are natural, affordable, and easy to find.
Eat smart.
Stay consistent.
Your body will change faster than you expect.