I wish I knew this 10 years ago.

When I first went plant-based, I was lost and confused.

I wanted to get lean and healthy while staying as strong and fit as I could.

The first 2 years of being vegan, I failed epically.

I spent dozens of hours researching the best vegan foods for healthy fat loss each month.

I struggled a lot.

After 2 years of experimentation, I finally started to create my fit veg menu.

It wasn't easy.

And I made a ton of mistakes along the way.

Every week, I speak to dozens of career-focused vegans or aspiring vegans. They all ask me the same question:

'How can I get fit and healthy using plants?'

I know the struggles of being vegan but not feeling fit.

This used to be me.

I get the urge to set a good example. You want to show your plant-based lifestyle to those you love.

Embodiment is the highest form of influence.

To inspire someone, the best way is to become what you want to share.

If you want to share health and fitness with others, become healthy and fit.

To share healthy meals and all-day energy, eat well and be active.

The equation is simple:

Values + actions + consistency + persistence = a new identity and a positive influence.

If you’re plant-based and trying to get lean, you already know the struggle:

• You eat "clean," but the scale won’t budge.
• You’re hungry all the time, even after big meals.
• You try to eat more protein, but you’re still feeling sluggish.

Sound familiar?

The truth is that most plant-based people are eating the wrong foods for fat loss.

Not because they're unhealthy.

But they aren't filling, stable, or high in protein.

If you want to drop fat and stay strong in 2025, these six foods need to be on your plate.

1. Lentils – the plant-based carb king

Most people think beans are the best vegan carb source, but lentils have them beat.

Lentils are a primary protein but come with a solid protein punch (as a secondary protein food).

A single cup packs 18g of protein while being lower in calories than most beans.

They’re also loaded with fiber, which means you’ll stay full longer and avoid blood sugar crashes.

🔹 Why it works for fat loss: High protein + high fiber = less hunger and better muscle retention.

🔹 How to eat more: Add them to soups, stews, and curries, or mix them into a salad with greens and a simple dressing.

📖 Study says: A high-protein, fiber-rich diet leads to greater fat loss and muscle retention compared to low-protein diets (Smith et al., 2022).

2. Tofu – the secret weapon for staying full

Tofu isn’t for stir-fries. It’s one of the best high-volume, low-calorie protein sources out there.

A half-block of firm tofu has 20g of protein but only 180 calories. Plus, it’s packed with calcium, which helps regulate metabolism.

🔹 Why it works for fat loss: It’s high in protein, keeps you full, and helps prevent muscle loss while dieting.

🔹 How to eat more: Toss it in an air fryer, mix it for a salad, or scramble it for a high-protein breakfast.

📖 A study shows that eating more plant-based proteins, like tofu, helps you feel full and can improve body composition (Wright et al., 2023).

3. Chia Seeds – tiny but mighty

Chia seeds might look small, but they absorb water and expand in your stomach, keeping you full for hours.

Just two tablespoons have 10g of fiber and 5g of protein. They are among the best hunger-fighting foods you can eat.

🔹 Why it works for fat loss: High fiber = fewer cravings and better digestion.

🔹 How to eat more: Stir them into oatmeal, mix into smoothies, or make chia pudding with almond milk.

📖 A study says: Fiber intake lowers body fat and improves appetite control (Jones et al., 2021).

4. Mushrooms – the fat-loss powerhouse

Mushrooms are high in a fiber called beta-glucans. They help to regulate blood sugar and control appetite.

They are low-calorie and full of umami. So, plant-based meals are satisfying without extra calories.

🔹 Why it works for fat loss: Keeps blood sugar steady and helps you stay satisfied.

🔹 How to eat more: Sauté them for tacos, add them to soups, or use them as a meat replacement in pasta dishes.

5. Zucchini – the high-volume hack

The #1 mistake most plant-based dieters make? Not eating enough volume.

Zucchini is 95% water, making it one of the best foods for eating big meals while keeping calories low. It’s also high in potassium, which helps prevent bloating.

🔹 Why it works for fat loss: You can eat a huge amount without racking up calories.

🔹 How to eat more: Spiralize it into zoodles, roast it as a side dish, or blend it into soups for a creamy texture.

6. Tempeh – the muscle-building superfood

If you want to stay strong and lean, tempeh beats tofu.

Why? It’s less processed, higher in protein (21g per 4 oz), and has natural probiotics that aid digestion.

🔹 Why it works for fat loss: Helps build lean muscle while keeping gut health strong.

🔹 How to eat more: Cube and air-fry it, toss it in a stir-fry, or marinate it for a protein-packed wrap.

What to do next

Now that you know the six best foods for fat loss, here’s what to do:

1️⃣ Stock your kitchen. Make sure you always have at least 3-4 of these on hand.

2️⃣ Plan your meals. Try adding one of these to every meal for better satiety and muscle retention.

3️⃣ Be consistent. Fat loss doesn’t happen overnight, but eating the right foods daily makes all the difference.

If you’re serious about dropping fat while keeping energy high, these foods will make it easier.

No more starving. No more struggling. Just simple, effective nutrition that works.

Focus on becoming the person you want to become.

Stay consistent and take action.

Our society needs more healthy, plant-based role models.

It's time to step up to the plate.

Catch up soon,