Going vegan can be a great way to lose weight, but if you’re making common recipe mistakes, you might not see the results you want. I’ve seen so many women struggle with slow weight loss on a plant-based diet, not because they’re eating too much but because they’re making the wrong food choices. Let’s go over the biggest vegan recipe mistakes and how to fix them so you can start losing weight fast.
1. Overloading on High-Calorie Plant Foods
Nuts, seeds, avocados, coconut, and oils are packed with healthy fats, but they’re also calorie-dense. It’s easy to blend half an avocado into a smoothie, sprinkle a handful of nuts on a salad, and cook everything in olive oil—without realizing you’ve just added hundreds of extra calories.
How to Fix It
- Use high-fat plant foods in small portions. Think a quarter of an avocado, a teaspoon of chia seeds, or a few walnuts instead of a handful.
- Swap oils for lower-calorie cooking methods like steaming, baking, or sautéing with broth or water.
- Focus on fiber-rich foods like vegetables, legumes, and whole grains that fill you up without excess calories.
2. Relying Too Much on Processed Vegan Foods
Vegan doesn’t always mean healthy. Many plant-based foods like vegan cheeses, plant-based meats, and store-bought snacks are highly processed and loaded with added sugars, refined grains, and oils. Even if they’re labeled “healthy” or “organic,” they can still slow down weight loss.
Insider Tip: Enjoying Healthy and Flavorful Plant-Based Dishes with The Complete Plant Based Recipe Cookbook
How to Fix It
- Stick to whole plant foods like beans, lentils, quinoa, vegetables, and fruits.
- Make your own simple meals at home instead of relying on packaged vegan options.
- Check ingredient lists—fewer ingredients usually mean a healthier choice.
3. Eating Too Many Refined Carbs
White rice, white bread, pasta, and vegan pastries may be plant-based, but they can spike your blood sugar, making you hungrier and more likely to overeat later. These foods are also lower in fiber, so they don’t keep you full for long.
How to Fix It
- Swap white rice for quinoa, brown rice, or cauliflower rice.
- Choose whole-grain or sprouted bread instead of white bread.
- Use spiralized zucchini or spaghetti squash instead of regular pasta.
4. Not Getting Enough Protein
Some women assume that just eating a vegan diet means they’re automatically eating healthy, but without enough protein, it’s easy to feel hungry all the time. This can lead to snacking on high-calorie foods and slowing down your weight loss.
How to Fix It
- Include plant-based protein sources like lentils, tofu, tempeh, edamame, and beans in every meal.
- Add protein-rich grains like quinoa, amaranth, or farro instead of plain rice.
- Use a high-quality plant-based protein powder in smoothies when needed.
5. Drinking Too Many Calories
Smoothies, plant-based milks, and fruit juices can add up fast. Even though they seem healthy, liquid calories don’t fill you up the same way solid foods do, so you might end up eating more later.
How to Fix It
- Eat whole fruits instead of drinking fruit juices.
- Make smoothies with more greens and protein instead of just fruit.
- Stick to water, herbal teas, or unsweetened almond or soy milk.
6. Forgetting About Portion Sizes
Even healthy vegan foods can lead to weight gain if you eat too much. Just because something is plant-based doesn’t mean it’s unlimited.
How to Fix It
- Use a food scale or measuring cups to get an idea of proper portion sizes.
- Fill most of your plate with non-starchy veggies, then add a portion of protein and whole grains.
- Slow down when eating so your body has time to signal when it’s full.
7. Not Eating Enough Fiber
Fiber is key for weight loss because it keeps you full longer and helps control cravings. Many women unknowingly eat a vegan diet that’s low in fiber by focusing on processed foods or refined carbs.
How to Fix It
- Load up on fiber-rich foods like lentils, chickpeas, black beans, chia seeds, and leafy greens.
- Add more non-starchy vegetables like zucchini, bell peppers, and mushrooms to your meals.
- Choose whole grains over refined grains whenever possible.
8. Skipping Healthy Fats Entirely
On the other hand, some women go too far in cutting out fats, thinking it will speed up weight loss. But your body needs healthy fats to absorb nutrients and keep your hormones balanced.
How to Fix It
- Include small portions of nuts, seeds, or avocado in your meals.
- Use flaxseeds or chia seeds to get omega-3s without overloading on calories.
- Avoid cutting out fat entirely—just be mindful of portions.
9. Not Drinking Enough Water
Hydration plays a huge role in weight loss, but many women don’t drink enough water, especially on a high-fiber diet. This can lead to bloating, cravings, and slowed digestion.
How to Fix It
- Drink a glass of water before meals to help with portion control.
- Carry a water bottle and sip throughout the day.
- Eat hydrating foods like cucumbers, watermelon, and leafy greens.
10. Depending Too Much on Fruit for Meals
Fruit is healthy, but eating too much of it—especially in place of balanced meals—can slow down weight loss. Some women make fruit-based smoothies or fruit bowls their go-to meals, thinking they’re making a smart choice. But too much fruit means too much sugar, even if it’s natural.
How to Fix It
- Pair fruit with protein and healthy fats to slow down sugar absorption. For example, add chia seeds and a scoop of protein powder to your smoothie.
- Balance meals with vegetables, legumes, and whole grains instead of just relying on fruit.
- Stick to lower-sugar fruits like berries instead of high-sugar options like bananas, grapes, and mangoes.
11. Not Planning Meals Properly
When you don’t plan meals in advance, you’re more likely to grab whatever is quick and easy—which often means processed snacks, high-calorie foods, or takeout. Many vegan meals take some prep work, and not having a plan can make healthy eating feel harder than it needs to be.
How to Fix It
- Set aside time each week to prep ingredients, like chopping veggies, cooking grains, and soaking beans.
- Have a list of go-to easy vegan meals so you don’t have to think about what to cook every day.
- Keep healthy snacks like hummus and veggie sticks or roasted chickpeas ready to go.
12. Not Tracking What You Eat
It’s easy to overeat when you’re not paying attention to portions or calories. Many women think a plant-based diet is naturally lower in calories, but overeating even healthy foods can stall weight loss.
How to Fix It
- Track your meals using an app or food journal to see where extra calories may be sneaking in.
- Be mindful of serving sizes, especially for high-calorie foods like nuts, seeds, and grains.
- Focus on eating until satisfied, not stuffed.
13. Eating Too Many Starchy Vegetables
Potatoes, sweet potatoes, corn, and peas are great for energy, but eating too many starchy vegetables can cause a calorie surplus. If you’re filling up on these instead of fibrous veggies, it might slow down your weight loss.
How to Fix It
- Balance your plate by filling half of it with non-starchy vegetables like leafy greens, bell peppers, or zucchini.
- Swap some starches for cauliflower rice, spaghetti squash, or roasted mushrooms.
- Be mindful of portion sizes—stick to a fist-sized serving of starchy veggies.
14. Not Eating Enough Greens
Leafy greens are some of the most nutrient-dense, low-calorie foods you can eat, but they often get overlooked in vegan meals. If your diet is missing greens, you’re likely missing fiber, vitamins, and minerals that help with weight loss.
How to Fix It
- Add spinach, kale, or arugula to smoothies, soups, and grain bowls.
- Try new greens like bok choy, collard greens, or mustard greens to keep meals interesting.
- Eat a big side salad with meals to increase volume without extra calories.
15. Eating Late at Night
Snacking too close to bedtime—especially on high-carb or high-fat foods—can slow down weight loss. Your body doesn’t burn as many calories while you sleep, and eating late can make digestion sluggish.
How to Fix It
- Set a cutoff time for eating, like two to three hours before bed.
- If you need a snack, go for something light, like cucumber slices with hummus or a handful of almonds.
- Focus on getting enough protein and fiber during the day so you don’t feel hungry at night.
16. Ignoring Micronutrients That Support Metabolism
Vegan diets can sometimes be low in key vitamins and minerals that affect metabolism and energy levels. If you’re not getting enough B12, iron, iodine, or zinc, your weight loss might slow down.
How to Fix It
- Eat iron-rich foods like lentils, tofu, and pumpkin seeds and pair them with vitamin C (like citrus or bell peppers) for better absorption.
- Include iodine sources like seaweed or iodized salt to support thyroid health.
- Take a vegan B12 supplement, since it’s hard to get enough from food alone.
17. Skipping Strength Training
A plant-based diet alone won’t build muscle or boost metabolism—you need strength training, too. Many women focus only on cardio, which burns calories but doesn’t build lean muscle to help burn fat long-term.
How to Fix It
- Include bodyweight exercises like squats, lunges, and push-ups in your routine.
- Add resistance bands or weights to increase strength.
- Aim for at least two to three strength-training sessions per week.
18. Eating Too Many Vegan Desserts
Vegan desserts might seem like a better choice, but they often contain just as much sugar and fat as non-vegan treats. Coconut milk ice cream, vegan cookies, and energy balls made with dates and nuts can add up fast.
How to Fix It
- Treat desserts as an occasional indulgence, not an everyday habit.
- Make healthier versions with natural sweeteners like mashed banana or applesauce.
- Stick to portion-controlled treats, like a small piece of dark chocolate instead of a whole dessert.
19. Not Listening to Your Hunger Cues
Mindless eating can happen even with healthy foods. If you’re eating out of boredom, stress, or habit instead of real hunger, you might be taking in extra calories without realizing it.
How to Fix It
- Pause before eating to check if you’re really hungry or just craving something.
- Eat slowly and stop when you’re satisfied, not overly full.
- Stay hydrated—sometimes thirst is mistaken for hunger.
20. Giving Up Too Soon
Weight loss on a vegan diet takes time, and many women get discouraged if they don’t see results right away. If you’re making healthy changes but not losing weight as fast as you’d like, don’t quit—adjust your approach.
How to Fix It
- Be patient and focus on progress, not perfection.
- Track what’s working and what’s not so you can make small improvements.
- Stay consistent with whole foods, portion control, and exercise.
Related YouTube Video
Here’s a great video to help you get started:
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If you’re making any of these mistakes, don’t stress—just start making small changes. A few simple swaps in your vegan recipes can make a huge difference in your weight loss results. Stick to whole, nutrient-dense foods, balance your meals, and pay attention to portion sizes, and you’ll start seeing progress fast.
By fixing these common mistakes, you can speed up your weight loss while staying healthy and energized. A well-balanced vegan diet, paired with mindful eating and regular exercise, will help you see results without feeling restricted or overwhelmed. Just keep making small, sustainable changes, and your body will respond in time.