I eat vegetable stew day and night and I lose weight quickly. Low calorie recipe!😍. I sent it to those who thanked me.

 

Why Vegetable Stew Helps You Lose Weight

To lose weight quickly but safely, you need to eat fewer calories than you burn (caloric deficit), while still getting enough nutrients so your body doesn’t break down muscle or suffer nutrient deficiencies. Vegetable stew is a good tool because:

• Vegetables are high in fiber, low in “energy density” (calories per volume). They fill you up.

• Stews let you mix many vegetables + herbs + spices + some protein (if desired), giving flavor so you don’t get bored.

• You can make large batches, eat it over time (meal prep), keeping portions measured.

• It allows flexibility: you can make a version with a little protein (beans, lentils), or purely vegetable, so you can cycle calories.

The stew on its own is unlikely to be enough variety for all nutrients long term, so you’ll want to supplement (fruits, whole grains, maybe lean protein) and ensure enough protein.

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Sample Low‑Calorie Vegetable Stew Recipe (Makes ~6‑8 Servings)

Below is a robust, flavorful recipe that’s about ~160‑200 kcal per serving (depending on size) if eaten as the main meal. You can eat it multiple times a day, adjust portions to stay in safe weight‑loss ranges.

Ingredients

You’ll need fresh or frozen vegetables, herbs, spices, and a flavorful broth. Here are the ingredients:

Ingredient	Amount	Notes / Alternatives
Olive oil (or other light cooking oil)	1 tbsp	To sauté; you can reduce to ½ tbsp or omit if you cook onions slowly with water to reduce oil.
Onion	1 large, chopped	Onions give flavor base.
Garlic	3‑4 cloves, minced	Adds aroma.
Carrots	2 medium, peeled and chopped or sliced (~200 g)	Good fiber + sweetness.
Celery stalks	2, chopped	For flavor + crunch.
Bell pepper(s)	1 red, 1 green (or mix), chopped	For color, nutrients.
Zucchini (courgette)	1 large or 2 small, chopped	Low in calories.
Mushrooms	~150‑200 g, sliced	Adds texture, umami.
Potatoes or Sweet Potatoes	200‑300 g, peeled and cubed / or reduce for lower carb version	If sweet potatoes, adds more sugar but good fiber; regular potatoes are OK. You can reduce or omit for lower calorie.
Leafy greens (kale, spinach, collard greens)	~100 g, roughly chopped	Adds volume, nutrients, almost no calories.
Tomatoes (fresh or canned)	1 can (400‑500 g) chopped or equivalent fresh	Gives body and flavor.
Low‑sodium vegetable broth or stock	~1.2‑1.5 liters	The more liquid, the more portions / lower calories per bowl.
Herbs & Spices	e.g. thyme, rosemary, bay leaves, paprika, black pepper, cumin, oregano	Use what you like; fresh or dried.
Optional legumes (for protein & bulk)	1 can beans (e.g. cannellini, chickpeas, black beans) or cooked lentils (~200‑250 g)	Adds protein and fiber. Use moderate amount so the calorie count stays reasonable.
Salt & pepper	To taste	Use sparingly. Consider using herbs and spices to boost flavor instead of too much salt.

Optional Add‑Ins (if you want variety)

• A small amount of lean protein: diced chicken breast, turkey, tofu, etc.

• Splash of acid: lemon juice, vinegar ‒ brightens flavors.

• Hot spices or chili flakes ‒ for heat.

• Fresh herbs at end: parsley, cilantro, basil.

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Equipment & Prep

• Large heavy pot or Dutch oven.

• Knife, cutting board.

• Wooden spoon, stirring tool.

• Measuring cups/spoons.

• Storage containers (if making in batch).

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Step‑by‑Step Cooking Instructions

Here is how to make the stew, with detail so that you can make big batches and make it delicious every time.

1. Prep Vegetables

1. Wash all vegetables well.

2. Peel/slice onion, carrots. Chop celery. Clean mushrooms; slice. Chop bell peppers; dice zucchini; cube potatoes/sweet potatoes. Roughly chop greens (kale/spinach).

2. Sauté the Base

1. Heat the pot over medium heat. Add 1 tablespoon olive oil. If you want to reduce calories, use ½ tbsp, or use cooking spray / non‑stick and water to soften onion.

2. Add chopped onion. Sauté for 3‑5 minutes until translucent. Add garlic, sauté another 1 minute until fragrant (don’t burn).

3. Add carrots and celery. Cook 3‑4 more minutes, stirring. These vegetables are harder and need the time.

3. Add Vegetables

1. Add bell peppers, mushrooms, zucchini. Cook for 2‑3 minutes so they start to release their moisture.

2. If using potatoes / sweet potatoes, add them now. Stir so some mix with base.

4. Liquid + Flavor

1. Add the canned tomatoes (with juice) or fresh tomato if using.

2. Pour in vegetable broth / stock to cover vegetables. If you like thicker stew, use slightly less broth; if you want more soup‑like, add more.

3. Add herbs & spices: e.g. bay leaf(s), thyme, rosemary, paprika, cumin, oregano. Taste for heat: you can add chili flakes if you like.

5. Simmer

1. Bring to boil over medium heat, then reduce heat to low. Cover and let simmer for 20‑25 minutes (if potatoes need that long), stirring occasionally. The idea is that harder vegetables get tender.

2. After ~20 min, check potatoes; if tender, proceed.

6. Add Legumes & Greens

1. If using beans or lentils, add them now. If canned beans, drain & rinse well before adding. Cook for about 5 more minutes (so beans heat through).

2. Add greens (kale, spinach). They wilt quickly; cook 2‑3 minutes more.

7. Adjust, Finish & Serve

1. Taste. Adjust seasoning: more salt, pepper, herbs. If it’s flat, a splash of lemon juice or vinegar helps brighten it.

2. Remove bay leaves.

3. If stew is too watery, you can mash a few potato pieces to help thicken the broth, or let simmer uncovered for a few extra minutes.

4. Garnish with fresh chopped herbs.

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Approximate Nutritional Info (per Serving, 6‑8 portions)

Depending on exact vegetables, whether potatoes used, whether legumes included, oil amount, etc., here’s an estimate:

• Calories: ≈ 160‑220 kcal per large bowl

• Fat: ~2‑5 g (depending on oil + legumes)

• Carbs: moderate (vegetables + some starch) ~25‑35 g

• Fiber: good, ~6‑10 g or more

• Protein: ~5‑12 g (higher if legumes added)

These numbers are estimates; if you want exact you’ll need to use a recipe calculator with your actual ingredients.

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Sample Plan for Day & Night Eating

If you plan to eat this stew day and night, here’s a guideline of how to structure meals safely, so you lose weight but still have some nutrition variety.

Meal	Portion size	Add‑ons	Total approximate calories*
Breakfast (stew + something)	1 bowl (about 1½ cups) stew + some protein	Maybe a boiled egg / Greek yogurt / a small piece of fruit	~200‑300 kcal
Mid‑morning snack (if hungry)	Small portion of fruit or nuts / herbal tea	—	~100 kcal
Lunch (stew)	Larger bowl, maybe 2 cups + a side (if needed)	Whole grain toast / piece of lean protein if you want	~250‑350 kcal
Afternoon snack	Like above or vegetables / carrot sticks	—	~100 kcal
Dinner (stew, maybe enriched)	2 cups of stew + additional vegetables or greens + maybe legumes or lean protein (if not included earlier)	Small salad or greens	~300‑400 kcal

*These are illustrative; your actual calorie goal depends on your age, weight, gender, activity. To lose weight quickly you might aim for something like 1200‑1500 kcal/day (for many women) or 1500‑1800 (for many men), but always check what is appropriate for you.

If you eat the stew day & night, you might vary flavors (spices, herbs) so you don’t get bored. Also, occasionally add small amounts of protein (beans, lentils, tofu, lean meat) for muscle maintenance.

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Full Sample Recipe: “Hearty Green & Bean Veggie Stew”

Here’s a concrete recipe you can print/use. Makes ~6 servings.

Ingredients

• 1 Tbsp olive oil (or ½ Tbsp to reduce calories)

• 1 large onion, chopped

• 3‑4 cloves garlic, minced

• 2 medium carrots, peeled & chopped (≈200g)

• 2 celery stalks, chopped

• 1 red bell pepper, chopped

• 1 green bell pepper, chopped

• 1 large zucchini, chopped

• 150 g mushrooms, sliced

• 200 g potatoes (or sweet potatoes), peeled & cubed

• 1 can (400g) diced tomatoes (no added sugar)

• 1.4 liters low‑sodium vegetable broth

• 1 can beans (cannellini or chickpeas), drained & rinsed (≈200‑250g)

• 100 g kale or spinach, chopped

• Herbs & spices: 1 bay leaf, 1 tsp dried thyme, ½ tsp rosemary, 1 tsp paprika, ½ tsp cumin, black pepper to taste

• Optional: small splash lemon juice at end

Steps

1. Heat pot over medium, add olive oil. Add onion; sauté until soft (~4 min).

2. Add garlic; stir ~1 min. Add carrots + celery; cook ~3 min, stir.

3. Add bell peppers, zucchini, mushrooms; cook ~2‑3 min.

4. Add potatoes. Stir.

5. Add diced tomatoes + broth. Add herbs & spices. Bring to boil.

6. Reduce heat, cover, simmer ~20‑25 minutes until potatoes are tender. Stir occasionally.

7. Add beans; simmer ~5 min more.

8. Add greens; cook 2‑3 min until wilted.

9. Remove bay leaf. Taste, adjust salt, pepper. Add lemon juice if desired.

Serving

• Serve hot in bowls.

• Garnish with fresh parsley or coriander if you have.

• Optional: a side of steamed green veggies (broccoli, spinach) to increase volume without many calories.

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Tips to Make It More Effective for Weight Loss

• Watch oil use: Oil is calorie‑dense. Use minimal oil; you can sauté in a little water or broth to cut oil.

• Bulk with low‑calorie, high‑fiber veggies: leafy greens, zucchini, mushrooms, peppers, etc. They fill space without many calories.

• Use legumes / beans occasionally to increase protein & fiber — they help with satiety. But don’t overdo them if you’re counting calories.

• Control portion sizes: Even low‑calorie food can add up. Use measured servings.

• Variation: Change the spices, herbs, or vegetables each day so your tastebuds don’t get bored — makes it easier to stick with.

• Hydration: Drink enough water; sometimes thirst is confused with hunger.

• Exercise: Even light activity (walk, stretch, daily chores) helps increase calorie deficit.

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Sample Weekly Plan

Here’s what a 3‑day plan might look like using this stew, to help you lose weight quickly but healthily (approx 1,300‑1,500 kcal/day total, depending on your needs).

Day	Breakfast	Lunch	Snack	Dinner	Total Approx Calories
Day 1	Stew bowl + boiled egg + green tea (≈ 250 kcal)	Larger stew bowl + side salad (≈350)	Fruit (apple) (≈80)	Stew bowl + extra beans + steamed veggies (≈ 400)	~1,080 + maybe small snack in evening or more fruit = ~1,300
Day 2	Yogurt + small fruit + small stew portion (≈ 250)	Stew bowl + toast slice or small whole‑grain wrap (≈ 350)	Raw veggies + hummus (≈100)	Stew with legumes + greens + small lean protein (≈400)	~1,100‑1,400
Day 3	Smoothie + small stew portion (≈250)	Stew + salad + small lean protein (≈350)	Handful of nuts or fruit (≈120)	Stew + maybe some lean protein or tofu + greens (≈400)	~1,200‑1,500

You can repeat, adjust for your calorie goal.

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Variations & Flavor Ideas

To keep eating this stew day & night interesting, here are ways to vary:

• Spice profiles: Try Mediterranean (oregano, thyme, rosemary), Moroccan/North African (cumin, coriander, paprika, a pinch of cinnamon), Indian style (turmeric, garam masala, cumin, coriander), Mexican style (chili, paprika, cumin, oregano), East Asian (ginger, turmeric, lemongrass).

• Tomato‑based vs broth‑based vs coconut milk base: Use tomato for tanginess; use light coconut milk for creaminess (but adds calories); or just broth.

• Herbs: Fresh parsley, cilantro, basil at end.

• Acid: Squeeze of lemon or splash of vinegar brightens the flavor.

• Add texture: roasted vegetables, or stir in roasted eggplant, etc.

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Cautions / Considerations

• Very low calorie diets over long time can risk nutrient deficiencies. Make sure you get enough protein, vitamins (B12, D, etc.), minerals. Consider supplements if needed.

• Losing weight too fast (>1 kg/week for many) can stress your body. Aim for sustainable loss (0.5‑1 kg/week).

• If eating almost only stew, you might get bored, or miss certain nutrients — so variety is key: different veggies, herbs, maybe some lean protein.

• Monitor how you feel: if you're excessively hungry, tired, losing strength, adjust by increasing calories slightly or adding protein.

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Some Real Reference Recipes to Compare / Inspire

Here are a few low‑calorie vegetable stew recipes from credible sources you might check out:

• “Vegetable stew” from BBC Good Food — a Mediterranean one‑pot with peppers, courgettes, lentils, etc. ~216 kcal per serving. Good Food

• “Tuscan Vegetable Stew” from the American Diabetes Association — vegetable + beans + greens stew ~200 kcal per cup. Diabetes Food Hub

• “Dutch Oven Vegetable Stew” – a version that’s very low calorie (~163 kcal per serving) with potatoes, kale, mushrooms, beans, etc. Thefitdish

These can be good guides for flavor, texture, ingredient proportions.

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If you like, I can send you a personalized version of this stew (using vegetables you like / what’s available in your area), with precise calorie counts, portion plan for a week, etc., to help you lose weight quickly but safely. Do you want me to do that for you?