Weight loss can be passive and easy if you maintain a healthy dietary intake. I used to kill myself in the gym every day while consuming the usual Western fare of frozen yogurt, burgers, chicken salad with oil-packed dressing, and all the chocolate I could get my hands on. I knew my lifestyle wasn’t sustainable, nor conducive to a healthy lifestyle, so I did some research on long-term weight loss strategies until I found something that truly worked.

Making the decision to go vegan is a good start, but maintaining a lean, healthy body requires much more than simply removing the toxic animal foods from your diet. It also requires replenishing your body with adequate nutrition. That is why I have come up with 10 healthy vegan snacks that are proven to assist in weight management over the lifespan.

You may be surprised to find a few of the following foods on this list.

1. Chia pudding

This snack is so versatile you can mix and match different ingredients until you are fully satisfied with the taste.

There are a couple caveats to this treat, however.

  1. You must use a naturally low in fat unsweetened nut milk, i.e., almond, soy, rice, oat
  2. You should also be sure to only consume a single serving since chia seeds carry about 1 gram of saturated fat per serving

Easy chia pudding recipe

I recommend only making four servings at a time since the pudding will only keep for about 5 days. You will also need to prepare this tasty treat at least six hours ahead of time, or leave it sit in the fridge overnight.

Mix together the following ingredients based on your taste preferences, then let cool in the refrigerator for at least 6 hours.

1/2 cup of chia seeds (no grinding necessary)

1 1/2 cups of unsweetened plant milk

1 tsp vanilla extract

2 tsp maple syrup (optional)

If you are a chocolate lover you can add cocoa powder or cocao nibs. Be careful with serving sizes, however as these contain more fat than what I would normally recommend to anyone trying to lose weight.

A better option for our weight loss purposes would be adding some wild blueberries or other fiber rich fruit.

Weight loss benefits

The chia plant is known for its high fiber and antioxidant content. Chia seeds contain 50% more fiber than flax seeds!

Fiber promotes healthy gut flora which sends signals to the rest of your body to regulate metabolism and bowel function. These functions are necessary for the complex balance involved in weight maintenance.

Dietary fiber also acts as an appetite suppressant. After consuming a high fiber meal you will stay fuller longer while consuming fewer calories than you would have eaten with a low-fiber meal.

This is due to the zero calories contained in fibrous plant foods. The substance is indigestible. So it simply passes through the body to keep everything moving in the right direction while picking up toxins and other undesirable waste materials.

The seeds from the chia plant are also high in protein. Chia seeds contain more protein than oat, maize, rice, and barley seeds.

Chia seeds are an excellent source of B vitamins such as folate, thiamine, riboflavin, and niacin. The high nutrient profile packaged inside these tiny seeds assist in appetite suppression.

When your body becomes deficient in micronutrients, such as those listed above, your stomach will begin sending signals to your brain to consume more calories in order to make up for the nutrient deficit.

2. Hummus wraps

This snack is a great go-to after a heavy workout, or just because hunger strikes a little earlier than planned.

Hummus wraps are also very versatile with ample ingredients to choose from in order to suit your unique taste.

The only caution I have for this healthy snack is to keep the hummus oil and tahini-free. Yes, tahini does have wonderful benefits, and it can support weight loss to a significant extent, but you have to be very careful with portion sizes.

If you are a healthy plant-based vegan trying to slim down, you will likely eat a large salad every day that may already contain your daily dose of tahini in the dressing.

There are plenty of low-fat hummus varieties to choose from without adding too much fat to your snack.

Easy hummus recipe

You can add more or less seasoning to your hummus concoction depending on personal preference. I encourage you to use some or all of the following, however, because the seasonings are part of the weight loss metabolic triggers.

You also might try different bean and lentil varieties, as each one not only provides different flavor and texture, but also different nutrients.

Also, be sure to use a “no-added salt” option if choosing to use canned legumes.

Here are the easy hummus ingredients:

15 oz. of garbanzo beans (canned or fresh)

1/4 cup diced onions (any variety, or a mixture of two)

1 Tbsp fresh minced garlic or 2 tsp garlic powder

2 Tbsp lemon juice

2 tsp cumin

2 tsp onion powder

Blend or mash the garbanzo beans until you get a creamy consistency. Add the remaining ingredients and manually mix together well.

Your hummus will taste best after refrigerated for several hours prior to consuming.

Place a few scoops of hummus inside a Romaine lettuce leaf and top it with any or all of the following:

  • sprouts
  • cucumber
  • tomato
  • bell peppers
  • celery
  • shredded carrots
  • shredded beets
  • jicama

Weight loss benefits

Legumes are significant sources of healthy vegan protein. Just three servings of ckickpeas (garbanzo beans) will provide your entire recommended dietary intake (RDI) of protein.

Protein is important for satiation. When consuming a meal deficient in protein you will likely become hungry long before it is time for your next meal.

Snacks high in protein will provide lasting hunger until you are ready to consume your next meal.

The high fiber found in legumes will also provide feelings of satiation (fullness) to help reduce the amount of calories consumed in a single day, or even into the next day. Beans have been shown to induce a “second meal effect”.

Basically, beans are so satiating they may impact the amount of calories you consume during your next several meals. Watch this video for more info on the second meal effect explained by Dr. Michael Greger, founder of Nutritionfacats.org.

The cumin, garlic, and onion powder have also been shown to promote weight loss by acting as appetite suppressors.

Just a couple teaspoons per day of any of these three seasonings have been shown to reduce body mass index (BMI), waist circumference, and weight in research participants consuming these spices/herbs regularly.

3. Berry sorbet

Strawberries, black berries, blueberries, elderberries, raspberries, you name it, these are all packed with fiber and antioxidants.

There are a number of different ways you can prepare these berries, but the version most conducive to weight loss is to eat them plain, or with a secondary plant-based condiment proven to assist in weight reduction.

For example, as we will discuss in the next section, flavored balsamic vinegars are an excellent addition to any weight loss remedy for it’s long held benefits for weight management.

You can also mix a few types of berries into your chia pudding, oatmeal, or fruit salad for added nutrition, and weight loss benefits.

Consuming frozen berries may actually be more beneficial to your health considering they are froze directly after being harvested. As opposed to being transported for hours, or even days after being picked.

The freezing process should not significantly impact the nutrients contained within the berries.

Easy sorbet recipe

Blend together the following ingredients until you get a nice creamy texture. The recipe makes 4 servings.

Here are the easy sorbet ingredients:

2 cup of frozen berries

1 cup unsweetened almond, or soy milk

1 frozen banana

1 tsp vanilla extract

You can freeze the mixture for later use, but I recommend serving the sorbet soon after blending.

Weight loss benefits

There are many components that make berries useful as an addition to any weight loss diet.

All berries are rich in antioxidants, which decrease the amount of free radicals circulating throughout the body. Free radicals are known to create oxidative stress, which in turn, damages tissues and DNA.

Oxidative stress has an impact on the way your body regulates important weight management hormones, such as insulin.

The more insulin you have in your blood stream, the more the more fat will be stored in the body as opposed to being burned for fuel.

Oxidative stress may also impair your satiety mechanisms making it difficult for your digestive system to send signals to the brain that you have consumed enough calories.

This will ultimately lead to ongoing false hunger signals even after you have just had a large meal.

4. Salad dressed with Balsamic vinegar

Salad is an obvious go-to when it comes to weight loss. Filling your plate with colorful fruits and vegetables will always result in positive weight management.

Consuming at least one large salad per day is recommended to anyone trying to maintain a lean, healthy body.

Easy red cabbage & kale salad recipe

I have used very few salad recipes in my life. I like to mix and match different plant foods on my own to come up with some really flavorful and satisfying salad dishes.

The one I have included is favorite because it is delicious, crunchy, nutritious, and satiating.

Here are my easy cabbage & kale salad ingredients:

Red cabbage

Watercress

Kale

1 Red pepper

1 yellow onion

Cherry tomatoes

15 oz. Chickpeas

Chop the lettuces, pepper, onions, and tomatoes as finely as you prefer. Mix together well so ingredients are evenly dispersed.

Be sure to drizzle your favorite vinegar on top for the additional fat burning boost.

Recipe makes approximately 3 servings.

Weight loss benefits

There are a number of components in this salad that aid in weight loss and long-term weight management.

Chickpeas are one of the many legumes all lean, long-lived civilizations include in their diet. Legumes are high in fiber, protein, and resistant starch.

The resistant starch is beneficial for cultivating those beneficial gut bacteria. These bugs help to regulate blood glucose levels, bowel motility, vitamin conversion, and serotonin production.

The other plant foods in this recipe are high in water content, which helps to create that feeling of fullness in your stomach.

The water in these veggies are retained behind cell walls. This puts an added metabolic requirement on your body.

In other words, you have to use more energy (calories) to break down and digest the nutrients contained within the protective cell walls.

Consuming foods with maintained structural integrity will always impose a greater digestive and metabolic demand than feeds that have been processed in some manner.

For example, consuming celery stalks, as opposed to drinking processed celery juice will burn significantly more calories due to the intact cell walls (and due to the fiber that was not extracted altogether).

5. Smoothie bowl

You can’t make a vegan snack food list without including smoothie bowls!

This is a refreshing, versatile snack. There are so many different ingredients and combinations you can experiment with that it becomes difficult to grow tired of these fruity bowls.

Easy smoothie bowl recipe

Again, you don’t have to stick to the ingredients provided in this recipe, but this snack may become very calorie-dense with the more items you include.

This smoothie recipe is geared specifically for weight loss, and therefore should NOT include the following ingredients:

  • Cacao nibs
  • Coconut milk
  • Coconut flakes
  • Dried fruit infused with oil
  • Granola baked with oil

Most of the ingredients below can be used in abundance due to their low-calorie content. (With the exception of the seeds, almonds, and dried fruit)

2 cups frozen berry mix

1 frozen banana

2 cups of spinach

3 Medjool dates

1/2 cup of unsweetened almond or soy milk

1 Tbsp chia seeds

1 Tbsp hemp seeds

1 oz goji berries

Fresh berries

Almond slices

Oil-free granola

Blend the nut milk, frozen fruit, spinach and dates on low speed until an ice cream consistency begins to form.

Place mixture into a large bowl and top with the remaining ingredients.

Makes approximately 2 servings

Weight loss benefits

The ingredients in smoothie bowls are both nutritious and conducive to weight loss.

This snack is high in antioxidants, protein, and fiber. All of which help to control your appetite while keeping you feeling full until your next meal.

Goji berries are the third healthiest dried berry due to its extremely high antioxidant profile.

As we have already seen, antioxidants play an important role in weight loss due to their ability to reduce oxidative stress within the body’s cells and tissues.

The protein found in the seeds, almonds, nut milk, and dates will provide long-lasting satiety and appetite suppression.

The high fiber content provided by the dates, berries, seeds, nuts, and whole grain granola is an added aid in weight management considering the number of hunger and absorption mechanisms acted upon.

The total calories accounted for in high fiber foods will only be partially absorbed and taken in by the body. The rest will be passed through the digestive tract and excreted into the toilet bowl.

6. Steamed veggies

This is my ultimate go-to because you can throw virtually any type and any amount of vegetables into a steamer for a quick, easy, nutritious snack with minimal calories.

Try incorporating some beans for added fiber and protein. Steamed edamame seems to go well with any mixed vegetable dish.

A simple ninja tip is to use pre-cut frozen veggies. You can mix and match, or buy already mixed frozen veggie medleys. I try to switch these up as much as possible to ensure my family and I are getting a wide variety of different vegetables.

It is also helpful to add different salt-free seasonings to make your veggies more flavorful, more nutritious, and more conducive for weight-loss.

Add different seasoning combinations each time you steam veggies, either during the steaming process or immediately after.

Easy “cheesy” broccoli recipe

1 bag frozen broccoli

2 Tbsp nutritional yeast

1/2 Tbsp onion powder

1/2 Tbsp garlic powder

Toss a bag of frozen or fresh cut broccoli florets into the steamer for 7-10 minutes until soft and flexible.

Add the nutritional yeast, onion powder, and garlic powder towards end of steaming.

Eat as much as you desire!

Weight loss benefits

Non-starchy vegetables have the lowest calorie content of any food. At 100 calories per pound, you could literally eat broccoli all day and still fail to meet your calorie requirements.

This has a lot to due with the large amount of viscous fiber found in veggies. Plants require a lot more chewing and digestive action than processed or animal foods.

Therefore, plants require a lot more energy to break down in order to be absorbed properly into the bloodstream.

So even though there are 54 calories per cooked cup of broccoli, your body will have a net calorie intake of a smaller percentage of that amount due to the energy needed to break the food down into molecules small enough to utilize.

Nutitional yeast, or Brewer’s yeast contains a special kind of fiber called beta-glucan. This fiber has been shown to have powerful anti-inflammatory properties in the body.

In fact, nutritional yeast has been shown to increase athletic performance, mood,and immune function.

Studies have also shown that consuming just a 1/2 tsp of garlic powder per day can result in weight loss and reduction in waist circumference.

Reductions in belly fat are extremely important for long-term health. Fat in the abdomen crowds the organs creating a number of functional issues with circulation and digestive processes.

7. Nut mix

Once thought to be detrimental for weight management, nuts are a tasty ally when it comes to losing body weight.

Nut mixes are a healthy, convenient vegan snack that should be consumed raw without added oils, salt, or other harmful substances.

Easy nut mix recipe

Mix together the following raw ingredients:

3/4 cup almonds

3/4 cup walnuts

3/4 cup cashews

1/2 cup sunflower seeds

1/2 cup pumpkin seeds

1/2 cup oil-free, unsweetened dried cranberries

1/2 cup unsweetened dried goji berries

1/2 tsp nutmeg

1/tsp cinnamon

The easiest way I have found to combine these ingredients is to put everything in a large Tupperware bowl and just shake them up until well mixed.

Store in a mason jar. Will keep for up to one month.

Be careful with serving sizes. One handful per serving is a good measurement.

8. Zucchini Spiral “Pasta”

Sweet poatoes, beets, carrots, zucchini, and even squash can be spiralized to create a low-cal substitute for grain-based pastas.

Spiralizers can be found online or at most department stores, such as target, walmart, etc. Some grocery stores even sell them.

Easy zucchini “pasta” recipe

1 medium zucchini

1/2 avocado

1 tsp basil

2 tsp garlic

2 Tbsp lemon juice

You can spiral noodles ahead of time or make them fresh. Keep them in the fridge until ready for use (up to 1 or 2 days).

Blend together the avocado, lemon juice, basil, and garlic. Add to noodles and enjoy!

Another delicious and nutritious way to dress your spirals up is to use balsamic vinegar and your favorite salt-free seasoning.


Weight loss benefits

Each ingredient listed for this snack provides a weight loss boost.

Zucchini is one of the lowest-calorie foods available. At about 76 calories per pound, zucchini is the perfect food to munch on in between meals.

This vegetable also has one of the highest water contents when compared to other veggies, such as carrots, broccoli, and cauliflower.

The water contained within vegetables actually fills you up more and for a longer duration than drinking water. This is due to the water being encapsulated behind each cell wall of the zucchini.

Lemon juice has been known to act as a useful appetite suppressant due to its high acidity and other citrus components.

Garlic has been used in weight loss studies to help participants shed pounds and reduce their visceral fat or fat along the mid-line.

Avacados are high in saturated fat. The large amount of fiber contained in this fruit, however, offsets the calories from fat.

An average-sized avocado actually has the same amount of fiber as three medium-sized apples.

9. Homemade granola

Healthy granola is a very difficult convenience to come by in the supermarket. These varieties usually contain loads of oil and added sugars.

But dried fruit, black-strap molasses, and maple syrup are excellent nutritious substitutes for for these not-so-healthy counterparts.

Easy pumpkin-spice granola recipe

1 1/2 cups rolled oats

2 Tbsp blackstrap molasses

4-5 chopped & pitted medjool dates

1/4 cup unsalted cashews

1/2 cup pumpkin seeds

3-4 tbsp cacao powder

1-2 Tbsp pumpkin spice

Preheat the oven to 350 degrees Fahrenheit.

Mix all ingredients together in a large mixing bowl, blending evenly so that everything gets a nice blend of pumpkin spice and cacao!

Add mixture to a baking sheet lined with parchment paper (or use a silicone baking sheet) and bake in the oven for about 20 minutes, or until golden brown.

Let it cool for about 15-20 minutes.

Store in an airtight container in your pantry or refrigerator.

It will last for up to two weeks.

Weight loss benefits

This recipe has some surprising fat burners baked into it.

Blackstrap molasses is packed with nutrients and provides a much lower glycemic load than alternative sweeteners.

What does this mean for weight loss? Foods with high glycemic loads have an extreme impact on blood glucose levels.

They cause large spikes in blood glucose leading to an equal and subsequent release of insulin. Insulin is known as the fat storage hormone because that is exactly what it does.

It ushers glucose into the cells either for use or storage.

This recipe also contains nuts and seeds , which we have already discussed has a significant impact on appetite and feelings of fullness between meals.

The dates found in this granola are packed with fiber. This is also the case for the main ingredient, rolled oats.

Cocoa powder has a positive effect on blood pressure and nitric oxide levels leading to more efficient nutrient, oxygen, and carbon dioxide transfer.

This is helpful for creating nice lean muscles and other organ systems.

The spices found in pumpkin spice, such as cinnamon, nutmeg, and cloves have also shown an impact on energy metabolism. For instance, cinnamon helps to control blood glucose levels causing a more gradual release of insulin.

10. Quinoa with fresh berries

Quinoa is actually a psuedo-grain. Which means it is considered as being a member of the grain family because it is typically grown, harvested, and eaten similarly to that of other grains.

Quinoa is actually a seed with a number of fantastic health benefits. You can prchase the seed in a number of different varieties. All containing a slightly different nutrient profile.

They also come in pre-mixed packages. These are my favorite because you get a nutty, flavorful mixture, along with the varying nutrient compositions contained within each seed.

Easy mixed quinoa with fresh berries recipe

1 cup mixed quinoa

1 cup fresh mixed berries

1 oz. chopped pecans

1 Tbsp chocolate aged balsamic glaze

First, boil the quinoa over the stove or in a pressure cooker. Use a 1:2 ratio for the grains and water. So one cup of quinoa calls for two cups of water.

If boiling on the stove, simply follow packaging instructions for adequate cooking times. If using a pressure cooker, press the “rice” button to cook your quinoa.

After you have finished cooking, mix the quinoa with fresh blueberries, raspberries, and blackberries (or another berry mixture if you prefer).

Drizzle the chocolate balsamic glaze on top. Then sprinkle on the pecans.

Makes 2 servings.

Weight loss benefits

Each of the ingredients found in this recipe provide metabolic boosts that aid in weight management.

Quinoa has a slightly lower glycemic load than some other grains such as shredded wheat, brown and white rice, and instant oatmeal.

This pseudo-grain also has a high nutrient profile. One cup of quinoa provides 8 grams of protein and 5 grams of fiber. Both of which will aid in appetite suppression and feelings of satiety (fullness) between meals.

Quinoa also contains a number of micronutrients such as iron, magnesium, phosphorous, manganese, potassium, thiamin, zinc, and copper.

Without these essential nutrients the stomach receptors may send hunger signals to the brain. This explains why people on low-nutrient diets, such as those consuming typical Western fare, suffer from chronic hunger regardless of how much food they eat.

When you are properly nourished, your body is satisfied and balanced. You will only receive hunger signals when you are truly hungry.

I included berries in this healthy snack recipe not only because they compliment the neutral flavors of the quinoa well, but also due to their high nutrient composition.

Berries are full of fiber and antioxidants. They are actually the most nutritious of all fruit.

Balsamic vinegar, again, has been known for its belly-fat burning benefits. Just two teaspoons per day will significantly reduce your weight, body mass index, and waist circumference.

The pecans will add extra fiber and protein leading to more feelings of overall satiety between meals.