1500 Calorie Vegetarian Meal Plan

Studies and researches have proved that people practising a 1500 calorie vegetarian meal plan have lower blood pressure, lower cholesterol levels and better immune system than their non-vegetarian counterparts.

On the other side, the same studies have also confirmed that the vegetarians have found to be having a lower body mass index along with the lower risk of cancer, diabetes and other chronic diseases.

So, now that you have a lot of reasons to turn into a vegetarian, let’s get started with a brief overview of the 1500 calorie vegetarian meal plan.

What is a 1500 calorie vegetarian meal plan?

The concept and the overall approach is simple-you have to follow a vegetarian diet while keeping your daily calorie intake restricted to 1500 calories.

Now, few people complain about the lack of proteins and other essential nutrients within a protein diet. Well, the truth is – there are sufficient amount of protein-rich food sources in a vegetarian diet, and the list includes Lentils, Soy, Cheese, beans, broccoli and peas

All you need to do is plan up your meals and serving sizes according to your daily nutritional requirements.

General guidelines for 1500 calorie vegetarian meal plan

  • Focus on deriving all the proteins, healthy carbs, fibers and healthy fats from plant-based food sources
  • Stay away from all the packaged, processed and refined food sources that come high in calories
  • Keep an eye on your daily calorie intake to reach up to your weight loss goals within the specified time
  • Plan up your meals in advance to avoid any inconvenience and mess up during the busy weekdays
  • Drink at least 3 litres of water daily to keep yourself hydrated during the day
  • Start along with a daily exercising routine to bring the best benefits out of this diet plan

 

Weekly Planner for a 1500 calorie vegetarian meal plan

Day 1.

1500 calorie vegetarian meal plan - mango smoothie

1500 calorie vegetarian meal plan – mango smoothie

 Breakfast- 1 serving of mango smoothie with Granola( 1 oz)

Snack- Pecans ( 1 oz)

Lunch- 2 servings of Scottish porridge

Snack- 1 serving of scrambled tofu

Dinner- 1 serving of maple brown sugar oatmeal with 2 cups of strawberries

Total calories for the day-1493

 

Day 2.

1500 calorie vegetarian meal plan - pear oatmeal

1500 calorie vegetarian meal plan – pear oatmeal

Breakfast- 1 serving of strawberry tofu smoothie with 1 apple

Snack- 2 servings of cottage cheese and salsa   

Lunch- 1 serving of pear oatmeal with 1 serving of cinnamon apple bites

Snack- 1 serving of lettuce cucumber walnut salad

Dinner- 1 serving of vegan French toast with 2 oranges

Total calories for the day-1508      

 

Day 3.

1500 calorie vegetarian meal plan - tofu eggs

1500 calorie vegetarian meal plan – tofu eggs

 Breakfast- 1 serving of tofu eggs with 2 servings of whole-wheat toast

Snack- 1 serving of peppered cottage cheese

Lunch- 1 serving of watermelon juice with 1 serving of cinnamon apple bites 

Snack- 1 serving of peanut butter and banana oatmeal

Dinner- 2 serving of maple brown sugar oatmeal with 2 cups of strawberries

Total calories for the day-1497

 

Day 4.

1500 calorie vegetarian meal plan - oat bran

1500 calorie vegetarian meal plan – oat bran

Breakfast- 2 servings of cantaloupe with pecans ( 2 oz)

Snack- 1 serving of oat bran and cinnamon with 2 apples

Lunch- 1 serving of pineapple kale smoothie

Snack- 2 servings of cucumber avocado salad

Dinner- 2 serving of strawberry lemon and ginger shot with pecans( 1 oz)

Total calories for the day-1493

 

Day 5.

1500 calorie vegetarian meal plan - pineapple kale smoothie

1500 calorie vegetarian meal plan – pineapple kale smoothie

Breakfast- 1 bowl of strawberry oatmeal with 1 apple

Snack- 2 cups of oat bran with cinnamon and 1 orange

Lunch- 1 serving of pineapple kale smoothie with 2 cups of blueberries

Snack- 1 serving of sweet chocolate oatmeal with pecans(1 oz)

Dinner- 1 serving of peanut butter, banana and flax green smoothie

Total calories for the day-1496

 

Day 6.

1500 calorie vegetarian meal plan - cucumber avocado salad

1500 calorie vegetarian meal plan – cucumber avocado salad

Breakfast- 1 serving of spinach, kale and pear smoothie with 1 apple

Snack- 1 serving of fast oatmeal with 1 serving of cinnamon apple bites  

Lunch- 1 serving of cucumber avocado salad with 1 serving of cheese slices

Snack- 2 servings of oat bran and cinnamon with 1 orange  

Dinner- 1 serving of carrot and cabbage juice with 2 whole-wheat toast

Total calories for the day-1506

 Day 7.

1500 calorie vegetarian meal plan - Caprese salad 

1500 calorie vegetarian meal plan – Caprese salad

Breakfast- 1 serving of cantaloupe with pecans( 1 oz)   

Snack- 1 serving of Caprese salad  

Lunch- 1 serving of pear banana smoothie with 1 apple

Snack- 2 servings of cucumber avocado salad 

Dinner- 1 serving of sweet and salty polenta with 2 cups of strawberries 

Total calories for the day-1494

Summing it up

The 1500 calorie vegetarian meal plan brings along loads of health benefits for your mind and body. Still, you got to stay disciplined and dedicated to your food choices to reap the best benefits out of this diet.

On the other side, you are required to consult with your doctor or physician before starting ahead with this diet plan. Also, keep checking this space for some more amazing diet plans and health tips.  

Printable (PDF) 1500 Calorie Vegetarian Meal Plan

Meals Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
Breakfast 1 serving of mango smoothie with Granola( 1 oz) 1 serving of strawberry tofu smoothie with 1 apple 1 serving of tofu eggs with 2 servings of whole-wheat toast 2 servings of cantaloupe with pecans ( 2 oz) 1 bowl of strawberry oatmeal with 1 apple 1 serving of spinach, kale and pear smoothie with 1 apple 1 serving of cantaloupe with pecans( 1 oz)   
Snacks Pecans ( 1 oz) 2 servings of cottage cheese and salsa    1 serving of peppered cottage cheese 1 serving of oat bran and cinnamon with 2 apples 2 cups of oat bran with cinnamon and 1 orange 1 serving of fast oatmeal with 1 serving of cinnamon apple bites   1 serving of Caprese salad  
Lunch 2 servings of Scottish porridge 1 serving of pear oatmeal with 1 serving of cinnamon apple bites 1 serving of watermelon juice with 1 serving of cinnamon apple bites  1 serving of pineapple kale smoothie 1 serving of pineapple kale smoothie with 2 cups of blueberries 1 serving of cucumber avocado salad with 1 serving of cheese slices 1 serving of pear banana smoothie with 1 apple
Snacks 1 serving of scrambled tofu 1 serving of lettuce cucumber walnut salad 1 serving of peanut butter and banana oatmeal 2 servings of cucumber avocado salad 1 serving of sweet chocolate oatmeal with pecans(1 oz) 2 servings of oat bran and cinnamon with 1 orange   2 servings of cucumber avocado salad 
Dinner 1 serving of maple brown sugar oatmeal with 2 cups of strawberries 1 serving of vegan French toast with 2 oranges 2 serving of maple brown sugar oatmeal with 2 cups of strawberries 2 serving of strawberry lemon and ginger shot with pecans( 1 oz) 1 serving of peanut butter, banana and flax green smoothie 1 serving of carrot and cabbage juice with 2 whole-wheat toast 1 serving of sweet and salty polenta with 2 cups of strawberries 
Total calories for the day 1493 1508       1497 1493 1496 1506 1494

1500 calorie dash diet menu

vegan protein sources