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1500 Calorie Vegan Meal Plan: Losing That Extra Baggage The Healthy Way

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July 19, 2022

Kristen Fleming holds a Master of Science in Nutrition. Over her 8 years of experience in dietetics, she has made significant contributions in clinical, community, and editorial settings. With 2 years as a clinical dietitian in an inpatient setting, 2 years in community health education, and 4 years of editorial experience focusing on nutrition and health-related content, Kristen's expertise is multifaceted.

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Generally, weight loss is achieved when the number of calories you burn is more than those you consume. Although calories can be burnt at rest or asleep, engaging in physical activity may help you burn more unwanted fat (7). However, this will only be possible if you also watch what you eat. The 1500 calorie vegan meal plan is one of the diets that may help you get rid of the extra pounds once and for all.

According to Eatwell, the 1500 calorie vegan weight loss meal plan may enable you to lose about 1 to 2 pounds per week, which is the recommended healthy weight loss time frame (4). However, this is not a walk in the park. You have to be committed to eating the suggested groups of foods.

How Do Vegan Meal Plans Work For Weight Loss?

How do vegan meal plans contribute to weight loss? The plant-based fiber-rich foods eaten will help you feel full and satisfied throughout the day (4). This means that you will not eat more than necessary, and your daily calorie intake will be just enough to help you function optimally. They also make you energetic to engage in the needed physical activity.

1500 Calorie Vegan Meal Plan

What are foods to avoid on a vegan diet? Veganism requires you to abstain from animal products, including meat, dairy, honey, and eggs; it also encourages the intake of plant-based foods for ethical, spiritual, health, environmental, or other personal reasons (11). Vegans also avoid animal-derived substances, for example, albumin, carmine, casein, whey, gelatin, pepsin, isinglass, and shellac, which can be found in some types of alcoholic drinks, marshmallows, gummy candies, breakfast cereals, and chewing gum (11).

Note that going vegan does not mean that what you eat is boring or tasteless. The 1500 calorie vegan diet meal plan involves various nutritious, balanced foods that are delicious and fulfilling. It is important to understand that factors such as your weight loss goals, physical activity level, and health conditions determine what you eat. A simple vegan meal plan that will give you 1500 calories a day, according to the Myfitnesspal blog is (10):

1500 Calorie Vegan Meal Plan: Breakfast

Golden Tofu Scramble

Calories- 228
Protein- 20g
Fat- 11g
Carbs- 10g
Fiber- 5g
Sugar- 1g

1500 Calorie Vegan Meal Plan: Lunch

Asparagus Almond Pesto Rice bowl

Calories- 478
Protein- 12g
Fat- 23g
Carbs- 57g
Fiber- 9g
Sugar- 5g

1500 Calorie Vegan Meal Plan: Snack

PBJ Chia Pudding

Calories- 177
Protein- 9g
Fat- 8g
Carbs- 19g
Fiber- 12g
Sugar- 4g

1500 Calorie Vegan Meal Plan: Dinner

Lentil Miso Kale Soup and Avocado Toast

Calories- 465
Protein- 21g
Fat- 14g
Carbs- 65g
Fiber- 16g
Sugar- 9g

1500 Calorie Vegan Meal Plan: Dessert

4 Oatmeal Thumbprint Cookies

Calories- 158
Protein- 5g
Carbs- 23g
Fiber- 3g
Sugar- 8g

Total daily calories – 1506

The 7-Day 1500 Calorie Meal Plan Vegan

Now that you have an idea of the vegan meals you can eat when on a 1500 calorie vegan diet, here is a specific meal plan for 7 days. This detailed 1500 vegan calorie meal plan and grocery list are borrowed from Eating Well (4).

Grocery List

Almond milk
Berries
Lentil pasta
Vegetables- spinach, leafy greens, kale, cucumber, mushroom, eggplant
Whole Wheat Bread
Sweet potatoes
Tofu
Onion
Garlic
Peppers
Rice
Tahini
Beans- black, white, and green beans
Cauliflower
Edamame
Fruits- Bananas, avocados, oranges, apples, pears
Peanut butter
Pumpkin seeds
Lemon juice
Popcorn
Oatmeal
Olive oil
Hummus
Quinoa
Spaghetti

Note that some of the grocery list items are not included in the meal plan below to allow you to substitute which you do not like with preferred alternatives.

The Meal Plan

What does a 1500 calorie vegan meal plan look like? Here is a comprehensive 1500 calorie vegan meal plan that you can follow for 7 days (4). This is just an example of a 1500 calorie vegan diet, so you can follow it as given or slightly modify it.

Day 1

Breakfast

Take healthy fats and plant-based proteins to kick-start your day. For example:

1 medium banana, sliced
1 tablespoon peanut butter
2 vegan pancakes

Calories- 386

Add 1 teaspoon of warm water or more to the peanut butter to thin it out, then drizzle the mixture over the banana and pancakes.

Morning Snack

1 medium orange
3/4 cup edamame pods, seasoned with a pinch of salt

Calories- 212

Lunch

1 cup sliced cucumber tossed with 2 teaspoons of olive oil, lemon juice, and each slice seasoned with a pinch of salt and pepper
1 serving white bean and avocado toast

Calories- 331

Afternoon Snack

1 medium apple

Calories- 95

Dinner

1 serving falafel salad with lemon-tahini dressing

Calories- 499

Total Nutritional Breakdown:

Calories- 1522
Protein- 52g
Carbohydrates- 194g
Fiber- 46g
Fat- 68g
Sodium- 1734mg

Day 2

Breakfast

1 medium orange
1 serving peanut butter and chia berry jam English muffin

Calories- 323

Morning Snack

1 cup edamame pods, seasoned with a pinch of salt

Calories- 200

Lunch

4 cups white bean and veggie Salad

Calories- 360

Afternoon Snack

1 medium pear

Calories- 101

Dinner

2 cups black-bean Quinoa Buddha Bowl

Calories- 500

Total Nutritional Breakdown:

Calories- 1485
Protein- 58g
Carbohydrates- 204g
Fiber- 59g
Fat- 57g
Sodium- 1402mg

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Day 3

Breakfast

1 serving peanut butter-banana toast

Calories- 266

Morning Snack

1/4 cup pumpkin seeds

Calories- 228

Lunch

1 serving of green salad with edamame and beets

Calories- 325

Afternoon Snack

2 cups air-popped popcorn tossed with 1 tablespoon olive oil and nutritional yeast on each

Calories- 202

Dinner

1 1/2 cups roasted cauliflower and potato curry soup
1 small whole-wheat pita, toasted
1/3 cup hummus

Calories- 483

Total Nutritional Breakdown:

Calories- 1505
Protein- 60g
Carbohydrates- 143g
Fiber- 36g
Fat- 80g
Sodium- 1841mg

Day 4

Breakfast

1/3 cup Quinoa & Chia Oatmeal Mix cooked with 1 1/4 cups unsweetened soymilk
1 medium banana

Calories- 401

Morning Snack

1 medium pear

Calories- 101

Lunch

1 1/2 cups roasted cauliflower and potato curry soup
1 small whole-wheat pita, toasted

Calories- 346

Afternoon Snack

3 tablespoons pumpkin seeds (pepitas)

Calories- 171

Dinner

1 serving stuffed sweet potato with hummus dressing

Calories- 472

Total Nutritional Breakdown:

Calories- 1491
Protein- 57g
Carbohydrates- 232g
Fiber- 49g
Fat- 45g
Sodium- 1404mg

Day 5

Breakfast

2 vegan pancakes
1/2 cup blackberries
2 tbsp. peanut butter

Calories- 417

Morning Snack

1 medium orange

Calories- 62

Lunch

1 serving veggie and hummus sandwich

Calories- 325

Afternoon Snack

1 cup edamame pods, seasoned with a pinch of salt

Calories- 200

Dinner

1 cup chickpea curry
1 cup basic quinoa

Calories- 487

Total Nutritional Breakdown:

Calories- 1490
Protein- 58g
Carbohydrates- 179g
Fiber- 43g
Fat- 61g
Sodium- 1335mg

Day 6

Breakfast

1 serving peanut butter and Chia Berry Jam English Muffin

Calories- 262

Morning Snack

1 medium pear

Calories- 101

Lunch

1 serving vegan bistro lunch box
1 medium apple
3 tablespoons pumpkin seeds

Calories- 416 calories

Afternoon Snack

2 cups air-popped popcorn tossed with 1 tablespoon olive oil and nutritional yeast on each

Calories- 202

Dinner

1 serving Thai spaghetti squash with peanut sauce
1 cup vegan Thai Cucumber Salad

Calories-525

Total Nutritional Breakdown:

Calories- 1507
Protein- 50g
Carbohydrates- 173g
Fiber- 41g
Fat- 77g
Sodium- 1828mg

Day 7

Breakfast

2 vegan Pancakes
3/4 cup blackberries
2 tbsp. peanut butter

Calories- 432

Afternoon Snack

1 medium banana

Calories- 105

Lunch

4 cups serving of green salad with edamame and beets

Calories- 325

Afternoon Snack

2 cups air-popped popcorn tossed with 1 tablespoon olive oil and nutritional yeast on each

Calories- 202

Dinner

1 serving rainbow veggie spring roll bowl

Calories- 434

Total Nutritional Breakdown:

Calories -1498
Protein- 50g
Carbohydrates- 160g
Fiber- 36 g
Fat- 3g
Sodium- 1792mg

Recipes

Here is how to prepare some of the common dishes in the meal plan above.

Vegan Pancakes

To make classic light and fluffy vegan pancakes, get these ingredients and follow the steps provided by EatingWell (8).

Ingredients:

1 ½ cups white whole-wheat flour
1 ½ cups unsweetened almond milk or any other non-dairy milk
2 teaspoons baking powder
2 tablespoons coconut oil, melted
1 tablespoon sugar
1 teaspoon vanilla extract
¼ teaspoon salt
¼ cup unsweetened applesauce

Method:

Whisk the dry ingredients, i.e., flour, baking powder, and salt in a large bowl.
Whisk the wet ingredients, i.e., milk, applesauce, sugar, oil, and vanilla extract in a medium bowl.
Make a hole at the center of the ingredients in step 1, then add the ones in step 2. Whisk them until they combine well. Do not overmix the batter; it will make the pancakes tough.
Allow the batter to rest without stirring for about 10-15 minutes. During this period, the baking powder forms bubbles that will make the pancakes fluffy.
Apply cooking spray on a griddle or skillet, then heat over medium heat.
Measure out the pancakes, without stirring the mixture, using 1/4 cup batter per pancake. Pour into the griddle or pan.
Let the pancake cook for 2-4 minutes, until the edges are dry and bubbles form on the surface.
Flip the pancake and cook for another 2-4 minutes, until golden brown on the other side.
Repeat with the remaining batter. Remember to coat the pan with the cooking spray every time. Adjust the heat when necessary.

Nutritional Breakdown:

2 (4-inch) pancakes per serving contain:

Added sugar- 2g
Calories- 174
Calcium-165.4mg
Carbohydrates- 26.8g
dietary fiber- 3.4g
Fat- 5.6g
Folate- 6.4mcg
Iron- 4.5mg
Magnesium- 10.5mg
Potassium- 123.7mg
Protein- 5.8g
Saturated fat- 4.1g
Sodium- 281mg
Sugars- 3.4g
Vitamin A- 128.1IU
Vitamin C- 0.1m

White Bean And Avocado Toast

This is a fiber-rich creamy topping on a crispy slice of toast. Here are the ingredients and preparation methods according to EatingWell (12).

Ingredients:

1 slice of toasted whole-wheat bread
½ cup canned white beans, rinsed and drained
¼ avocado, mashed
1 pinch crushed red pepper
Kosher salt to taste
Ground pepper to taste

Method:

Put the white beans and mashed avocado on top of the toast.
Season with a pinch each of pepper, salt, and crushed red pepper.

Nutrition Breakdown:

1 Slice per serving contains:

Calories- 230
protein- 11.5g
carbohydrates- 34.7g
dietary fiber- 11.3g
Sugars- 3g
Fat- 8.8g
Saturated fat- 1.3g
Vitamin A- 74.2IU
Vitamin C- 5.1mg
Folate- 158.2mcg
Calcium- 93.4mg
Iron- 2.3mg
Magnesium- 35.1mg
Potassium- 655.4mg
Sodium- 458.6mg
Thiamin- 0.1mg
Added sugar- 2g

Falafel Salad

Instead of deep-frying, you can pan-sear falafel and still enjoy the same results. Use dried instead of canned chickpeas (they have too much moisture).

Ingredients:

6 cups sliced romaine lettuce
2 cups packed flat-leaf parsley, divided
2 cups sliced cucumbers and/or radishes
1 cup dried chickpeas
¼ cup chopped red onion plus 1/4 cup thinly sliced, divided
5 tablespoons warm water
1-pint grape tomatoes, quartered
5 tablespoons extra-virgin olive oil, divided
5 tablespoons tahini
3 tablespoons lemon juice, divided
2 cloves garlic
1 tablespoon ground cumin
1 teaspoon salt, divided

Method:

Soak chickpeas in cold water for 12 to 24 hours.
Drain the chickpeas and transfer them to a food processor.
Add 1 cup parsley, chopped onion, garlic, 1 tablespoon oil, 1 tablespoon lemon juice, cumin, and 1/2 teaspoon salt; process until finely and evenly ground.
Shape into 12 patties (1 1/2 inches wide) using a generous 2 tablespoons each.
Heat 2 tablespoons oil in a large nonstick skillet over medium-high heat. Reduce heat to medium.
Cook the falafel until golden brown, 3 to 5 minutes. Turn, swirl in 1 tablespoon oil, and cook until golden on the other side for 3 to 5 minutes more.
Meanwhile, whisk tahini, water, and the remaining 2 tablespoons lemon juice, 1 tablespoon oil, and 1/2 teaspoon salt in a large bowl.
Transfer 1/4 cup to a small bowl. Add romaine and the remaining 1 cup parsley to the large bowl and toss to coat.
Top with cucumbers and/or radishes, tomatoes, sliced onion, and falafel. Drizzle with the reserved 1/4 cup dressing.

Nutrition Breakdown:

3 Falafel & 2 Cups Salad Per Serving contains

Calories- 499
Protein- 15.7g
Carbohydrates- 44.8g
Dietary fiber- 13.2g
Sugars- 9.9g
Fat- 31.1g
Saturated fat- 4.2g
Vitamin and iu- 9390IU
Vitamin C- 62.7mg
Folate- 358.3mcg
Calcium- 175.8mg
Iron- 7.2mg
Magnesium- 110.3mg
Potassium- 1023.8mg
Sodium- 626.4mg
Thiamin- 0.6mg

To simplify your work and save on time, you may cook a batch of:

Vegan pancakes for breakfast on days 1, 5, and 7. Store them in a single layer in the freezer for up to 3 months, and reheat in the microwave or oven when you want to eat them (8).
Basic quinoa for lunch on day 2 and dinner on day 5.
Quinoa and a chia oatmeal mix for day 4. Store the remaining dry mixture in an airtight container for up to a month.

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1500 Calorie Vegan Meal Plan Gluten Free

If you are into gluten-free meals, you can take (2):

Breakfast

1 serving of all greens smoothie bowl
1 slice whole-grain bread, toasted, then drizzled with 1/4 teaspoon olive oil and seasoned with a pinch of coarse salt.

Calories- 351

Morning Snack

1 cup edamame pods, steamed in the microwave or on the stovetop and sprinkled with coarse salt and ground pepper to taste.

Calories- 200

Lunch

White Beans and Veggie Salad

Calories- 385

Afternoon Snack

1 1/2 cups cantaloupe

Calories- 82

Dinner

1 serving roasted chicken thighs, potatoes & scallions with herb vinaigrette
2 cups spinach and mushroom salad

Calories- 526

Total Nutritional Breakdown:

Calories- 1507
Protein- 60g
Carbohydrates- 160g
Fiber- 40g
Fat- 77g
Sodium- 1573mg
Folate- 568mcg
Potassium- 4016 mg
Niacin- 21mg

Advantages Of Following A 1500 Calorie Vegan Meal Plan

One of the advantages of consuming fewer animal products and more plant-based foodstuffs is that they contribute to healthy weight loss and minimize the risk of certain health conditions such as heart disease, diabetes, and some types of cancer (3)(9). A vegan diet may also improve cholesterol levels, and help keep g the levels of blood sugar stable.
You will feel more full between meals because of the high fiber in plant-based foods.
Eating more plant-based foods may subside fatigue, bloating, and sugar cravings.
Vegans eat heart-healthy foods and avoid red and processed meats, which may cause cancer and heart disease that shorten lifespan. Therefore, veganism may help you live longer (3).
According to a study by The American Journal of Clinical Nutrition, a vegan diet may have a lot of dietary fiber and less cholesterol and saturated fat (6).

Disadvantages Of Following A 1500 Calorie Vegan Meal Plan

Since it may not meet most people’s nutritional requirements, you may need to watch your micronutrients (3). The lacking nutrients, for example, Vitamin B12, D, Omega-3 fatty acids, calcium, iron, iodine, and zinc can be found in specific vegan foods or supplements, so be aware and perhaps discuss with a dietitian.

How Long Can You Follow A 1500 Calorie Vegan Meal Plan?

It is best to consult an expert who will draft a customized meal plan and timetable based on your weight loss goal, level of fitness activity, and health condition. If 1500 calories meet your personal needs, you can follow it long-term and maintain your weight. If 1500 calories represent a modest calorie deficit for healthy-paced weight loss, you can stick with it until you hit a plateau, which means your needs may have changed and it’s time to re-evaluate.

Basically, the 1500 calorie vegan meal plan involves eating plenty of vegetables, fruits, and protein, and some fibrous foodstuffs such as tofu, nuts, whole-grains, seeds, beans, and avocado. Add seasonings such as herbs and spices to make the meals tastier. Also, note that although almost all hard liquors are vegan-friendly, not all beverages are vegan. Some alcoholic drinks are processed with animal products.

Final Thought

Avoiding animal products and taking more of the recommended plant-based foodstuffs has numerous advantages, such as healthy weight loss and preventing certain diseases. The 1500 calorie vegan meal plan works for full-time vegans and those interested in healthy vegan recipe ideas to kick-start their weight loss journey. However, you should get a green light from your doctor and consult a qualified dietitian before trying this weight loss diet.

DISCLAIMER:

This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!