Numerous medical studies and research have confirmed that people following a 1500 calorie vegan meal plan are at lower risk of developing specific heart-related health issues.
However, avoiding animal products altogether and adding up to 1500 calories with vegan protein sources daily is not as easy as it sounds.
If you are okay with consuming dairy and eggs, you may want to see 1500 calorie vegetarian meal plan.
While many people question the nutritional aspect of a vegan diet, the truth is otherwise.
With all the proper planning and understanding, you can bring up a healthy and well-balanced vegan diet with all the nutrition on your platter.
What is a 1500 calorie vegan meal plan?
It’s a customized meal plan specially created for people seeking to lose weight using only plant-based food options.
If you are new to a vegan diet, you may find it hard to start with this entirely different diet pattern initially.
Still, it’s all about putting in some hardcore dedication and focus that will eventually bring you great results for your health and fitness.
General guidelines for a 1500 calorie vegan meal plan
- Focus on bringing a variety of fresh fruits and vegetables into your diet daily
- Include all the whole grains for your base meals to fulfill that daily carb requirement of your body
- Even though you cannot consume dairy products, go for other alternatives like soy, beans, legumes and related products
- Opt for all the unsaturated healthy fat options like avocado, olive oil, and coconut oil
- Make a daily habit of drinking at least 6-8 glasses of water to stay hydrated
- Even when you have to include certain salty or sugary food items, please keep them in smaller serving sizes and portions
Weekly Planner for a 1500 calorie vegan meal plan
Day 1.
Breakfast- 2 servings of watermelon smoothie and 2 cups of strawberries
Snack- 1 serving of peanut butter, banana and flax seed smoothie
Lunch- 1 serving of banana and almond butter toast
Snack- 1 serving of maple brown sugar oatmeal with cinnamon apple bites
Dinner- 2 servings of cantaloupe with Granola ( 2 oz)
Total calories for the day-1498
Day 2.
Breakfast- 1 serving of peanut butter, banana and flax seed smoothie
Snack- 1 serving of whole-wheat toast with fried beans and avocado with 1 cup of strawberries
Lunch- 2 servings of banana egg pancakes with 1 serving of whole-wheat toast
Snack- 1 serving of oatmeal with 2 cups of strawberries
Dinner- 2 servings of orange banana & grape smoothie with 2 apples
Total calories for the day-1497
Day 3.
Breakfast- 2 servings of sweet chocolate oatmeal with 1 orange
Snack- 2 servings of watermelon smoothie with 2 cups of strawberries
Lunch- 2 servings of oat bran and cinnamon with 1 cup of strawberries
Snack- 1 serving of strawberry tofu smoothie with 1 serving of whole-wheat toast
Dinner- 2 slices of cantaloupe with granola(2oz)
Total calories for the day-1501
Day 4.
Breakfast- 1 serving of strawberry tofu smoothie with 1 serving of cinnamon apple bites
Snack- 2 servings of cantaloupe with 2 apples
Lunch- 1 serving of oat bran and cinnamon with pecans ( 1 oz)
Snack- 2 cups of oatmeal and raisins
Dinner- 1 serving of strawberry, spinach & ginger thick green smoothie with 2 cups of blueberries
Total calories for the day-1493
Day 5.
1500 calorie vegan meal plan- Porridge
Breakfast- 2 servings of orange, grape and banana smoothie with 2 cups of blueberries
Snack- 1 serving of sweet chocolate oatmeal with pecans ( 1 oz)
Lunch- 2 servings of Scottish porridge
Snack- 1 serving of vegan pancakes with 1 cup of strawberries
Dinner- 1 serving of oat bran and cinnamon with pecans ( 1 oz)
Total calories for the day-1506
Day 6.
Breakfast- 1 serving of sweet chocolate oatmeal with pecans ( 1 oz)
Snack- 2 cups of oatmeal with raisins
Lunch- 1 serving of dairy-free oatmeal with cinnamon apple bites
Snack- 1 serving of chia seeds papaya shake with 1 apple
Dinner- 1 serving of oat bran and cinnamon with 1 orange
Total calories for the day-1497
Day 7.
1500 calorie vegan meal plan – Tofu scrambled eggs
Breakfast- 1 serving of peanut butter and banana oatmeal
Snack- 1 serving of banana nut oatmeal
Lunch- 1 serving of tofu scrambled eggs
Snack- 2 servings of ginger, apple & mint green smoothie with 1 cup of blueberries
Dinner – 1 serving of dairy-free oatmeal with 1 apple
Total calories for the day-1505
The bottom line for 1500 calorie vegan meal plan
Staying vegan comes with its share of risks and rewards. With all the proper planning and execution, you can make it a joyride for your health and weight loss goals.
Moreover, this 1500 calorie vegan meal plan is specially crafted for people geared up for a healthy and balanced diet without impacting the environment.
Printable (PDF) 1500 calorie vegan meal plan
| Meals | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
|---|---|---|---|---|---|---|---|
| Breakfast | 2 servings of watermelon smoothie and 2 cups of strawberries | 1 serving of peanut butter, banana and flax seed smoothie | 2 servings of sweet chocolate oatmeal with 1 orange | 1 serving of strawberry tofu smoothie with 1 serving of cinnamon apple bites | 2 servings of orange, grape and banana smoothie with 2 cups of blueberries | 1 serving of sweet chocolate oatmeal with pecans ( 1 oz) | 1 serving of peanut butter and banana oatmeal |
| Snack | 1 serving of peanut butter, banana and flax seed smoothie | 1 serving of whole-wheat toast with fried beans and avocado with 1 cup of strawberries | 2 servings of watermelon smoothie with 2 cups of strawberries | 2 servings of cantaloupe with 2 apples | 1 serving of sweet chocolate oatmeal with pecans ( 1 oz) | 2 cups of oatmeal with raisins | 1 serving of banana nut oatmeal |
| Lunch | 1 serving of banana and almond butter toast | 2 servings of banana egg pancakes with 1 serving of whole-wheat toast | 2 serving of oat bran and cinnamon with 1 cup of strawberries | 1 serving of oat bran and cinnamon with pecans ( 1 oz) | 2 servings of Scottish porridge | 1 serving of dairy-free oatmeal with cinnamon apple bites | 1 serving of tofu scrambled eggs |
| Snack | 1 serving of maple brown sugar oatmeal with cinnamon apple bites | 1 serving of oatmeal with 2 cups of strawberries | 1 serving of strawberry tofu smoothie with 1 serving of whole-wheat toast | 2 cups of oatmeal and raisins | 1 serving of vegan pancakes with 1 cup of strawberries | 1 serving of chia seeds papaya shake with 1 apple | 2 servings of ginger, apple & mint green smoothie with 1 cup of blueberries |
| Dinner | 2 servings of cantaloupe with Granola ( 2 oz) | 2 servings of orange banana & grape smoothie with 2 apples | 2 slices of cantaloupe with granola(2oz) | 1 serving of strawberry, spinach & ginger thick green smoothie with 2 cups of blueberries | 1 serving of oat bran and cinnamon with pecans ( 1 oz) | 1 serving of oat bran and cinnamon with 1 orange | 1 serving of dairy-free oatmeal with 1 apple |
| Total calories for the day | 1498 | 1497 | 1501 | 1493 | 1506 | 1497 | 1505 |
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