Don't get stuck in a meal rut! These 12 flavorful vegetarian dishes are all less than 400 calories, so they're ideal for weight management. And they can all be prepared vegan when you're eating 100-percent plant-based. (TIP: A plant-centered approach to eating can play a role in reducing risk for heart disease, cancer and much more). Some of these recipes are simple one-bowl meals; others you'll pair with a side salad, grain or fruit for nutritional completeness. You can also expand all the recipes by adding a leafy salad splashed with vinegar. Add these satisfying meals into your repertoire -- even if you're not a vegetarian!
12点素食餐在400个卡路里
成龙Newgent, RDN, CDN
更新了2017年5月11日
信用：
成龙Newgent
1. Sticky Chia Fried Rice
信用：
成龙Newgent
中国炒饭经常担任油腻的配菜。但在这里它转化成没有多余的油腻可口主菜。它充满了良好的碳水化合物为能量。但这里有也显著蛋白通过豆腐，糙米和嘉种子。更重要的是，正大种子提供纤维和omega-3脂肪酸的爆裂。种子在这个炒饭主菜，而不是蛋用来保持它的素食主义者。为了完善餐，沙拉享受婴儿芝麻菜和橙子只是使 - 从橙子汁作为一种自然的穿衣！热量：387
2.六英寸窄身意大利茄子潜艇
信用：
成龙Newgent
这是铁道部e than just a sandwich. First, you'll scoop out the doughy filling from a six-inch portion of whole-grain French baguette. This makes the sandwich appear large, but without excess carb calories. Then you'll quickly grill eggplant slices with a pinch of sea salt and smoked paprika to create a "meaty" filling in lieu of deli meat. Do this in advance so the sandwich takes just minutes to make. Mozzarella, fresh oregano, and pepperoncini (hot peppers) provide real Italian flair. Enjoy with a vegan cheese alternative, if you like. Serve with an arugula side salad for a lip-smacking lunch! CALORIES: 160
3.五香鹰嘴豆泥扁面包“比萨”
信用：
成龙Newgent
寻找一个后锻炼餐这是快速和功能？干得好！这就像一个素食主义者的比萨饼，但它不需要做饭。你会简单地涂抹一些豆沙到全麦大饼，如烤饼，然后顶新鲜，五颜六色的蔬菜。这将有助于替换你的肌肉，并及时补充电解质，包括钠和钾的糖原（存储碳水化合物）。但还有更多。然后，您将与特级初榨橄榄油和小雨洒香料的抗氧化剂提升。品尝一杯水柠檬补充水分。而且不只是等待一个锻炼 - 这顿饭是理想的任何时候，你需要速战速决。热量：298
4.素食墨西哥玉米饼汤
信用：
成龙Newgent
目前市场上一些好的汤，但是，他们永远是一样好东西是新鲜的自制。别担心，它不需要在年底或高超技能，小时。您将使用简化的技术，这个墨西哥风格的汤。所有你要做的是转储一切放入锅中，煮沸，再用文火煮10分钟！它有许多心脏健康成分，包括大豆纤维和毛豆和番茄红素的西红柿从。这是非常美味和灌装。事实上，它是在一个碗里的整个食物。的玉米片压轴，鳄梨和酸橙皮采取它在顶部！热量：356
5. Cincinnati-Style Chili and Noodle Bowl
信用：
成龙Newgent
Cincinnati chili is one of the most unique chilis in America. It has distinct taste, thanks in part to cinnamon and chocolate. But the presentation makes it a standout. When the chili is served over spaghetti, it's called a "two-way." Here it's presented as a four-way, since it's also topped with onions and cheese. Use vegan cheese, if you prefer. What's more, this vegetarian recipe adds another element of surprise -- an Asian twist! You'll serve it over pad Thai-style brown-rice noodles for whole-grain, gluten-free goodness. Marry it all together with some fresh cilantro and enjoy. CALORIES: 277
6.德墨卷饼沙拉
信用：
成龙Newgent
It's OK to cheat a bit when it comes to a quick lunch. Consider going half homemade. Here's how: Prepare an organic frozen entree and pair it with fresh ingredients. More specifically for this recipe, prepare an organic frozen bean burrito, slice it and serve it on salad of romaine lettuce, grape tomatoes, organic corn and red onion. Dress it all with salsa verde and sprinkle with cilantro. It's full of fresh flavors, colors and textures -- and it's bursting with beta carotene, vitamin C and potassium. You'll love the contrast of the warm burrito with the cool salad. CALORIES: 351
7.奶油番茄意大利细面条用芝麻菜和开心果
信用：
成龙Newgent
有时候，你想要做的是开放的大蒜酱的罐子，并与意大利面条折腾。一个没有脑子！但只有三个简单的升级和额外的三分钟，你可以有面食的碗难忘那仍然是简单的准备。相反，大蒜的孤独，山羊奶酪（或纯无奶奶酪式传播）泥让它创建方式比同样奶油酱汁阿尔弗雷多·多味奶油沙司。你会折腾与全麦意大利宽面条和婴儿芝麻菜和顶配开心果这天鹅绒般的酱。而已！热量：384
8. Asparagus, Shiitake and Tempeh Stir-Fry
信用：
成龙Newgent
Vegetarian stir-fries can be low in protein. Not this one, thanks to tempeh. If you're unfamiliar with it, tempeh is made from fermented soybeans and formed into a savory "cake" that looks oddly like a crisp-rice cereal bar. As strange as that sounds, it's uniquely wonderful in stir-fries. It provides a chewy texture similar to that of meat. And it really pumps up the quality protein. Here it's combined with a flavorful sauce (and plenty of it) as well as asparagus, shiitake mushrooms, red onion, peanuts and cilantro. Enjoy every saucy bite over brown rice. CALORIES: 395
9. Vegan Cajun Red Beans and Quinoa
信用：
成龙Newgent
Authentic Cajun red beans and rice is one of the fullest-flavored dishes in America. Unfortunately, it's typically too rich to include in your regular meal repertoire due to andouille sausage. And it's often paired with white rice, which is devoid of whole-grain goodness. But you don't need sausage to get great taste in this new spin on the classic dish. Cajun seasoning is the key for providing the distinct flavor profile. Then you'll pair it with quinoa for double whammy of satisfying protein and fiber. Enjoy with seasonal fruit for a palate-pleasing meal. CALORIES: 360
10.种子和绿色小麦片佛沙拉
信用：
成龙Newgent
有一个沙拉永远是一个好主意。但它从一个热量问题的困扰。有时，它提供了太多的卡路里是一个完整的饭。其他时候，它的存取电脑有这么多好吃的东西丰富，它可以有太多的卡路里。这道沙拉是恰到好处！另外，它提供了从大麻种子和碾碎的干小麦蛋白，让您的肌肉会很高兴。而且不用担心冗长的烹调时间为这里的粮食。小麦片是一个快速烹饪全麦，你可以提前做好准备。这份色拉是清新和舒缓，但令人惊讶的灌装。热量：395
11. Lemony Charred Greek Tofu Kebabs on Couscous
信用：
成龙Newgent
豆腐是在其最好的烤的时候。也可以这样说甜青椒。把它们放在一起烤串和服务上的蒸粗麦粉床上，你已经有了一个成功的菜。准备吧，首先选择有机豆腐，以保证它的非转基因产品。（豆腐经常摄入可降低胃癌的风险！）它腌鲜柠檬醋汁，扦把它连同辣椒和烧烤。虽然烤，你会是全麦蒸粗麦粉 - 这是5分钟就好。香葱，大蒜和海盐添加的香精弹出。新鲜的薄荷在服大方洒是一大亮点。热量：378
12. Savory Vegan Zucchini Oatmeal
信用：
成龙Newgent
燕麦不再只是吃早餐。这个配方是一个很好的例子。这有点像烩饭，但基于燕麦而不是艾保利奥大米。你会煨燕麦水，柠檬汁和海盐，用切片新鲜西葫芦，大葱和橄榄油一起。它的这种安慰的方式来获得可溶性纤维和保持血糖和胆固醇检查。为了使这一个真正的大菜，大麻种子保证你得到更多的蛋白质。新鲜莳萝的芳香，美味的方式带来的一切融合在一起。走出大碗 - 这是一个很大的帮助！热量：388
What Do YOU Think?
信用：
视觉SRL / Photodisc /盖蒂图片社
Are you a vegetarian or trying to include more vegetarian meals in your eating routine? Why or why not? Do you find it challenging to be a strict vegetarian? What's your favorite vegetarian meal or restaurant? Please leave a comment below and let us know.
有关：16种零食都OK，晚上吃