Studies and research have proved that people practicing a 1500 calorie vegetarian meal plan have lower blood pressure, lower cholesterol levels and better immune systems than their non-vegetarian counterparts.
On the other side, the same studies have also confirmed that vegetarians have been found to have a lower body mass index along with a 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 start 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 are simple: 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 a 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 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 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 liters 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.
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.
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.
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 servings 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
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 servings of strawberry lemon and ginger shot with pecans( 1 oz)
Total calories for the day-1493
Day 5.
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.
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.
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 loads of health benefits to your mind and body. Still, it would be best if you stayed disciplined and dedicated to your food choices to reap the best benefits of this diet.
Conversely, you must consult your doctor or physician before starting this diet plan. Also, keep checking this space for more fantastic 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 |
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