Best Vegan Foods For Weight Loss

By , Jason V., SparkPeople Contributor

Many people opt for a vegan diet as a way of reducing their impact on the environment and to improve their health. Vegetables, seeds, nuts and other vegan foods contain a variety of compounds and nutrients that are often lacking in other foods. Furthermore, most vegan foods are easy to digest and contain plenty of calories to keep the stomach full, the mind nourished and the energy flowing. However, it is important to remember that a calorie is a calorie, whether those calories come from french fries or avocados, and consuming more calories than you burn, even on a healthy vegan diet, can cause weight gain. If you want to lose weight and maintain your vegan diet, try eating these nine foods.  


Beans provide antioxidants, fiber and very little fat. The starches contained within beans are resistant starches, which require additional energy to digest. Furthermore, the possibilities for beans in daily meals remain endless; you can eat garbanzo, kidney, black, navy, pinto, and soy beans. Just remember to eat them in moderation.


Asparagus takes three years to grow, and a single spear contains about four calories. Asparagus is low in calories and high in nutrients such as vitamin A, potassium and fiber.


When it comes to healthy vegetables, few can compare to squash. Squash contains healthy nutrients, low levels of sugar and plenty of water. Squash helps you feel fuller longer without eating hundreds of calories.


In the fall, the lure of pumpkin pie can be hard to resist. However, pumpkins by themselves provide an excellent source of nutrients and flavor. Additionally, coconut milk makes a suitable vegan substitute for cream in pumpkin pie.


Avocados are an excellent source of potassium and antioxidants. A daily serving of avocados contains generous amoutns of monounsaturated fats to keep you full and support healthy hair, skin and nails. Furthermore, antioxidants help protect cells, and avocados send signals to your brain to reduce hunger sensations. The potassium in avocados can also help with constipation and maintaining healthy bowel habits.


Celery adds crunch and texture to any dish, and it can be incorporated into appetizers, meals and snacks to help fill you up. Some enjoy eating celery with peanut butter when trying to lose weight. Additionally, celery is a super low-calorie food with only six calories per stalk.


Oats are an excellent source of fiber for maintaining proper bowel habits. Furthermore, oats contain omega 3s, which improve cholesterol levels and decrease risk for heart disease. Oats contain about 10 percent resistant starch, as well.


Broccoli is another vegetable with high levels of vitamins A and C. Broccoli contains few calories and high levels of fiber, which help keep you fuller longer.



Many know about the heart healthy benefits of nuts, but this tasty snack also makes an excellent addition to meals for flavor and texture. In moderation, nuts can help fill you up with healthy fats. Just make sure to eat them in moderation, as a small 1/4-cup serving can have up to 200 calories!

Always speak with your physician before starting any new diet, especially if you have any severe medical conditions. Otherwise, get ready to satiate your appetite with this wide range of filling, nutritious vegan foods!

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GETULLY 10/9/2020
Yum to them all! Report
CECELW 7/19/2020
love all of them Report
GETULLY 1/18/2020
Love them all! Report
HEDSTS58 1/18/2020
Nice article Report
Good info Report
This is a good one! Thank you so much! Report
This is a list of produce.... Its like slapping a gluten free sticker on a banana and pretending its something fancy. Everyone can eat these regardless of the sticker they label themselves with. Report
I have seen that in any great undertaking it is not enough for a man to depend simply upon himself. - LONE MAN (ISNA-LA-WICA), TETON SIOUX ~ 4/15/18 Report
Great list! Report
Great article, SparkPeople! More people are becoming vegan for ethical and environmental reasons. Now we're learning how much meat and dairy contribute to heart disease and cancer risks.
I really appreciate SP for including more vegan articles and recipes. The tips you provided here and healthful and excellent suggestions! Report
These aren't "vegan" foods. It's produce for heaven's sakes. Carnivores eat them too. I've been vegetarian, vegan, flexitarian & whatever since the 60's. Surely we don't have to be so trendy as to try to market an apple or turnip as "vegan". Sorry, but laughing. Report
This was very helpful thank you just started to eat vegan:) Report
This was very helpful thank you just started to eat vegan:) Report
The fat in an avocado is a healthy fat and help keep you fuller longer to promote weight loss. I love to eat them in my salad, spread it on toast and enjoy eating it plain. YUMMY! :) Report
Avocados are very high in fat, and a portion is 1/4 of an avocado. Traditional guacamole is not a healthy snack choice unless you have amazing self control, something I don't have. It's best to eat them sparingly or not at all. Report
I eat and enjoy all these lovely foods...still a chunky vegan here. hahahahaha ah well, I keep trying Report
Here in Jamaica Pumpkin is a diet staple. Pumpkin soup, curried pumpkin chunks, pumpkin juice (they literally juice anything, it is amazing!) my favorite is pumpkin tacos or pumpkin pancakes! Report
Not a vegan, but I like all these foods and this is a good encouragement to keep enjoying them! Report
Not a vegan, yet I respect everyone's right to choose for themselves. I loved the info on types of food to include in my diet and the benefits associated with eating them. I need to venture into the world of squash...and suck it up and eat more oatmeal! (It is a texture thing, no bueno!) Report
Thank you for the suggestion... I just rented the Forks Over Knives DVD from my library! I've been leaning into a vegetarian lifestyle for nearly a decade... and appreciate suggestions for healthy change! So thanks again! Report
Thank you. It was a pleasant surprise to see mention of a vegan diet here on Spark. If anyone would like to learn more about a healthy plant based diet, I recommend the documentary and book Forks Over Knives. It was an eye opener and life changer for my husband and I. Report
I take issue with the first sentence of the article. There is no mention of practicing a vegan diet as a means to contribute towards living a cruelty free life i.e. not harming animals. In fact there is no mention of animals in the entire article. True, reducing one's impact on the environment and improving one's health are important factors for choosing a vegan diet but omitting any mention of animals in an article about a vegan diet is negligent. Report
Long time vegan here (and loving it!). I really feel that being vegan is what has kept me in the healthy weight range all of my life (as the rest of both sides of my family have grown and grown).

Potatoes and oatmeal are the most filling to me. Winter squash is great too, and did you know you can even cook it in the microwave? :)

Also, although it's great to cook your own beans, I'd sure rather pop open a can to throw together a quick meal than go through the drive through! :)

Some super fast bean ideas:
Beans + salsa + tortilla
Beans + veggies + broth + bread to dip
Beans + salad fixings + pita