1500 Calorie Vegan Meal Plan

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.

Porridge

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

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

MealsDay 1Day 2Day 3Day 4Day 5Day 6Day 7
Breakfast2 servings of watermelon smoothie and 2 cups of strawberries1 serving of peanut butter, banana and flax seed smoothie 2 servings of sweet chocolate oatmeal with 1 orange1 serving of strawberry tofu smoothie with 1 serving of cinnamon apple bites2 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  
Snack1 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 strawberries2 servings of cantaloupe with 2 apples1 serving of sweet chocolate oatmeal with pecans ( 1 oz)2 cups of oatmeal with raisins1 serving of banana nut oatmeal   
Lunch1 serving of banana and almond butter toast 2 servings of banana egg pancakes with 1 serving of whole-wheat toast2 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 bites1 serving of tofu scrambled eggs
Snack1 serving of maple brown sugar oatmeal with cinnamon apple bites1 serving of oatmeal with 2 cups of strawberries1 serving of strawberry tofu smoothie with 1 serving of whole-wheat toast2 cups of oatmeal and raisins1 serving of vegan pancakes with 1 cup of strawberries1 serving of chia seeds papaya shake with 1 apple  2 servings of ginger, apple & mint green smoothie with 1 cup of blueberries 
Dinner2 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 blueberries1 serving of oat bran and cinnamon with pecans ( 1 oz)1 serving of oat bran and cinnamon with 1 orange1 serving of dairy-free oatmeal with 1 apple
Total calories for the day14981497    15011493150614971505

See Also

1500 Calorie Meal Plan