The "Healthy" Vegan Food That Quietly Keeps You Stuck
By Ami · 3 June 2026 · 5 min read
I thought I was eating so cleanly, but oil was the thing keeping me stuck the longest. Here is why cooking without it lets your portions grow, with a cosy lasagne to prove it.
Can I let you in on the thing that kept me stuck the longest? It was not the obvious stuff. It was not biscuits or chocolate or the odd takeaway. It was oil. And I had absolutely no idea.
For ages I genuinely believed I was eating beautifully. Whole grains, heaps of veg, tofu, beans, the lot. I was doing everything the books told me to do. And yet there I was, eating all the right things and still feeling stuck, wondering what on earth I was getting wrong. The penny only dropped when I learned that I was cooking nearly all of that lovely whole food in oil, and oil happens to be just about the most calorie-dense food on the planet.
Why a single spoonful matters more than you would think
Here is the bit that genuinely shocked me. A single tablespoon of oil can carry more energy than a whole big plate of vegetables. More than a generous serving of potatoes. And here is the unkind part: for all that concentrated energy, oil gives you almost no fullness in return. It does not fill your tummy the way a pile of veg or a jacket potato does. It just quietly slips in, adds a heavy load, and leaves you feeling exactly as hungry as before.
So you can do everything "right," eat your whole grains and your tofu and your veg, and still be carrying a hidden load that has nothing to do with willpower and everything to do with that innocent-looking glug in the frying pan. It is not a character flaw. It is just a hidden calorie, and once you can see it, you can do something about it.
The day my portions got bigger
The day I learned to cook without oil, something rather wonderful happened. My portions got BIGGER, and the weight finally started shifting. Both at once. That still tickles me, because it is the exact opposite of what we are always told.
It makes perfect sense though. When you take out the heaviest, most concentrated ingredient, the one giving you no fullness for all that load, you free up loads of room for the foods that actually satisfy you. More potatoes, more veg, more beans on the plate. You are not eating less food. You are simply finding the hidden calories and swapping them for volume. Bigger, cosier, more satisfying meals, and lighter at the same time.
Cooking without oil is easier than it sounds
I promise this is not some fiddly, joyless way to cook. You sauté your onions in a splash of water or low-salt veg stock instead of oil. You roast your veg and potatoes on a good non-stick tray or a sheet of baking paper, maybe with a little stock or aquafaba to help them along. You build flavour with herbs, spices, garlic, lemon, mustard, balsamic, soya sauce, nutritional yeast, all the good stuff. Honestly, once you get the hang of it, you stop noticing the oil was ever there, and your food tastes every bit as comforting.
Comfort food that proves the point
My oil-free potato lasagne is the perfect example of everything I have just rambled on about. It is proper comfort food. Layered, creamy, warming, a huge satisfying portion, the kind of thing you want on a cold evening. But because it skips the oil, it carries none of that hidden heaviness. You get to eat a big cosy plateful and feel genuinely full and content afterwards, not weighed down.
Watch: Potato lasagne for maximum weight loss shows you exactly how I build all that comfort without a drop of oil.
Make it this week, sit down with a big serving, and just notice how lovely and full you feel afterwards. That feeling is the whole point, my love. You were never meant to eat less. You just needed to find the hidden calories.
Hidden calories sabotaging your progress?
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Quick answers
Why am I not losing weight on a vegan diet?
Very often it is oil. At around 4,000 calories a pound it is the most calorie-dense food in your kitchen, and a glug in the pan adds hundreds of calories with no fullness at all.
How do I cook without oil?
Sauté in a splash of water or stock, roast on baking paper or a good non-stick tray, and build flavour with garlic, herbs, spices, lemon, soya sauce and nutritional yeast. You stop noticing it is missing within a week.
Is olive oil healthy for weight loss?
It is still oil. Whatever its other qualities, it is pure fat with no fibre or water, so it works against you when you are trying to feel full on fewer calories.
Topics
- oil free vegan
- why can't I lose weight vegan
- hidden calories vegan diet
- oil calorie density
- how to cook without oil
- oil free cooking tips
- vegan weight loss stuck
- whole food plant based no oil
- oil free lasagne
- Broccoli Mum
Ami x 🥦
Broccoli Mum