If your stomach is where you tend to carry extra weight, unfortunately there's no one magic pill for reducing belly fat [1]. You can't spot-reduce fat from your tummy [2] by doing a million crunches. What you can do is focus on your diet in order to reduce your overall body fat percentage [3], which will in turn make you look leaner.
Getting enough protein is essential for weight loss. Vermont-based registered dietitian nutritionist Maddie Kinzly, RDN, MS, LD, suggests getting lean protein [4] at every single meal to not only build muscle, but also to also satiate hunger [5]. Getting enough protein makes it easier to stick to your daily calorie goals because you'll feel satisfied.
For protein, you need about 0.8 to 1.8 grams per pound of bodyweight [6], depending on how active you are. A good rule of thumb is to aim for 20 to 30 grams of lean protein at every meal from sources that are low in saturated fats and processed carbohydrates. "This doesn't necessarily mean eat more meat," Kinzly explained. "There are many plant sources that contain protein [7], including grains, beans, legumes, nuts, and vegetables."
If you're eating a plant-based diet, here are some delicious, high-protein vegan dinner recipe ideas [8] — all offering 15 to 30 grams of protein.
Sweet Potato, Chickpea, and Broccoli Buddha Bowl
Your taste buds will delight in roasted sweet potatoes, baked tofu, sautéed spiced chickpeas, steamed broccoli, red peppers, kale, and quinoa. Topped with an easy-to-make creamy peanut sauce; dinner is going to be so awesome!
Calories: 527
Protein: 29.3 grams
Get the recipe: sweet potato, chickpea, and broccoli Buddha bowl [10]
Tofu Avocado "Toast"
Now you can enjoy your beloved avocado toast and still follow a low-carb diet. This recipe swaps traditional bread with tofu.
Calories: 362 for two slices
Protein: 25 grams
Get the recipe: tofu avocado "toast" [11]
Lemon Tofu Edamame Barley Bowl
This hearty, satisfying bowl powers you up with clean, quality nutrition and amazing flavor.
Calories: 541
Protein: 21.9 grams
Get the recipe: lemon tofu edamame barley bowl [12]
Butternut Squash and Quinoa Chili
Butternut squash, kidney beans, and quinoa lay the base for this hearty vegetarian recipe that offers more than 20 grams of protein and 60 percent of your daily recommended fiber in one spicy bowl.
Calories: 414
Protein: 22.5 grams
Get the recipe: butternut squash and quinoa chili [13]
Maple Cumin Lentils Over Spaghetti Squash
When you're craving spaghetti with meat sauce, cook up these maple cumin lentils over spaghetti squash.
Calories: 323
Protein: 15.5 grams
Get the recipe: maple cumin lentils over spaghetti squash [14]
Maple-Ginger Roasted Tempeh, Sweet Potato, Pepper, and Onion
This one-pan recipe is perfect on its own, but can also be served over regular rice, cauliflower rice, greens, quinoa, or in a wrap.
Calories: 370
Protein: 16.3 grams
Get the recipe: tempeh with sweet potatoes [15]
Vegan Lasagna
Instead of ricotta, the creaminess in this lasagna comes from blended tofu flavored with garlic and fresh basil. The velvety consistency will floor you!
Calories: 444
Protein: 17.3 grams
Get the recipe: vegan lasagna [16]
Maple-Cumin Tofu With Farro
Mix up your grains to beat boredom, and make farro with black beans and maple-cumin tofu.
Calories: 381
Protein: 18.3 grams
Get the recipe: farro with black beans and maple-cumin tofu [17]
Maple-Roasted Butternut Squash, Kale, and White Bean Salad
Massaged kale is topped with warm maple-cinnamon roasted butternut squash, white beans for protein, cucumbers and almonds for a satisfying crunch, and raisins for a little added sweetness.
Calories: 426
Protein: 19.1 grams
Get the recipe: maple-roasted butternut squash, kale, and white bean salad [18]
Tofu Scramble With Kale and Sweet Potatoes
Why not serve a little breakfast for dinner? This tofu scramble with kale and sweet potatoes is packed with protein.
Calories: 270
Protein: 18.8 grams
Get the recipe: tofu scramble with kale and sweet potatoes [19]
Roasted Tofu, Sweet Potato, and Pepper 1-Pan Meal
All you need for this recipe are basically three ingredients, one pan, and your oven.
Calories: 419
Protein: 34 grams
Get the recipe: roasted tofu, sweet potato, and pepper savory breakfast [20]
Mexican Tempeh Quinoa Salad
Spice up your quinoa salad routine with a Mexican tempeh quinoa salad.
Calories: 353
Protein: 17.4 grams
Get the recipe: Mexican tempeh quinoa salad [21]
Butternut Squash Lentil Soup
If you've got a slow cooker, making this vegan butternut squash lentil soup will be a breeze. This recipe makes eight servings, so you can make enough for dinner, lunch, and then some.
Calories: 253
Protein: 18.3 grams
Get the recipe: vegan butternut squash lentil soup [22]
Tofu, Broccoli, and Cauliflower Sheet-Pan Meal
This recipe includes all the essentials you need for losing weight: protein, healthy fats, and fiber. And the best part is it's a one-pan meal, so it's easy to make and even easier to clean up!
Calories: 368
Protein: 35.5 grams
Get the recipe: tofu, broccoli, and cauliflower sheet-pan meal [23]
Vegan Gingerbread "Buttermilk" Pancakes
Sometimes you crave pancakes for dinner!
Calories: 308 (4 pancakes)
Protein: 16 grams
Get the recipe: gingerbread "buttermilk" pancakes [24]
Cinnamon Date Roasted Butternut Squash, Parsnips, and Tofu
This dish has become a family fave for three reasons: One, it's absolutely delicious. Two, it's a cinch to make and clean up because it involves one pan. And three, it's packed with protein, fiber, and complex carbs, so I feel satisfied after a bowl.
Calories: 254
Protein: 19.3 grams
Get the recipe: cinnamon date roasted butternut squash, parsnips, and tofu [25]
Chickpea and Kale Stew
This metabolism-boosting chickpea and kale stew is packed with hunger-satiating protein and fiber.
Calories: 502
Protein: 23.9 grams
Get the recipe: chickpea and kale stew [26]
Sweet Potato, Tofu, and Avocado Bowl
This bowl tastes perfect on its own, but adding a little crunchy texture with some chopped salted cashews makes it even more delicious.
Calories: 366
Protein: 19.5 grams
Get the recipe: sweet potato, tofu, and avocado bowl [27]
Split Pea and Sweet Potato Soup
This protein-packed vegan split pea and sweet potato soup is hearty and satisfying, and it makes great lunch leftovers.
Calories: 254
Protein: 19.3 grams
Get the recipe: vegan split pea and sweet potato soup [28]
Banana Cinnamon Zoats
For a little sweet comfort food for dinner, make this veggie-packed oatmeal recipe.
Calories: 386
Protein: 23.7 grams
Get the recipe: banana cinnamon zoats [29]
Red Pepper and Corn Tempeh Tacos
The filling is made with crumbled tempeh, sautéed onions, red peppers, and corn. It's perfectly soft and tender, and slightly spicy — even meat eaters will be instant fans! Honestly, my meat-loving husband said the tempeh texture was so much like ground beef.
Calories: 330 (for two tacos)
Protein: 16.4 grams
Get the recipe: tempeh tacos [30]
