1500 Calorie Vegan Meal Plan

Numerous medical studies and researches 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 all together and still adding up to 1500 calories with vegan protein sources a day is not as easy as it sounds. If you are okay with consuming dairy and eggs you may want see 1500 calorie vegetarian meal plan

While many people question the nutritional aspect of a vegan diet, the truth is otherwise. With all the right 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?

Its a customized meal plan, specially created for people looking to lose weight while going by only plant-based food options.

If you are new to a vegan diet, you may find it hard to start along with this entirely different diet pattern initially. Still, it’s all about putting some hardcore dedication and focus that will eventually bring you some 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 in 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 got 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.

watermelon smoothie

watermelon smoothie

 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.

1500 calorie vegan meal plan - oatmeal

1500 calorie vegan meal plan – oatmeal

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.

1500 calorie vegan meal plan - strawberries

1500 calorie vegan meal plan – strawberries

Breakfast- 2 servings of sweet chocolate oatmeal with 1 orange

Snack- 2 servings of watermelon smoothie with 2 cups of strawberries

Lunch- 2 serving 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.

1500 calorie vegan meal plan - strawberry tofu smoothie

1500 calorie vegan meal plan – strawberry tofu smoothie

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- Scottish porridge

1500 calorie vegan meal plan- Scottish 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.

1500 calorie vegan meal plan - chia seeds papaya shake

1500 calorie vegan meal plan – chia seeds papaya shake

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

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

 

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