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Nutrition » Diets » 1500 Calorie Vegetarian Meal Plan: Turning The Idea Of Plant-Based Weight Loss On Its Head

1500 Calorie Vegetarian Meal Plan: Turning The Idea Of Plant-Based Weight Loss On Its Head

1500 calorie vegetarian meal plan

1500 Calorie Meal Plan for Vegetarians

Millions of people are trying to shed their pounds effectively while at the same time hoping to avoid excessive restrictions. A vegetarian diet is one of the most popular options for those having both ethical and nutritional concerns over meat. If followed properly with a controlled protein intake, a vegetarian diet can yield many health benefits. When choosing the optimal caloric intake, 1500 calories appears as a solid number – neither too high nor too low. Is a 1500 calorie vegetarian meal plan your perfect solution to weight loss problems? Give this article a read to find out all of the essentials of a vegetarian diet and get started on enjoying it’s variety of plant-based delicious meals. 

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A Healthy Diet: Basics

The most basic idea of a healthy diet has to do with the provision for your body of all essential nutrients it requires to function properly. Whether you want to lose excess pounds, tone up, or just avoid health issues – a balanced diet is indispensable. Multiple studies have proven that a balanced diet is strongly linked to the reduction of risk to major health issues, including obesity, high blood pressure, diabetes, and cancer (3, 2). A balanced diet will go a long way in boosting your energy levels, improving the condition of your skin, and helping you resist diseases. 

According to the US Department of Health and Human Services (4), an adult woman needs between 1600 and 2000 calories per day to maintain the proper functioning of her body and avoid any nutrient deficiencies. This implies that if you’re a healthy woman and you plan to consume 1500 calories a day, you are looking at only a slightly lower number than the range recommends. This difference alone is not significant enough to claim that you can lose weight in a safe way consuming 1500 calories a day. You would need to pay a lot of attention to what you eat, however, not to miss out indispensable nutrients. A calorie deficit of 500 calories per day through diet and exercise is what we should prefer to aim for, as it can yield a healthy 1 pound a week in weight loss.

Is it enough to consume 1500 calories a day?

However, 1500 calories a day might not be enough for you if you’re very physically active. If that is your case, you’re most likely to feel exhausted and weak, and you will have to consider stepping up your calorie intake to say, 1900 calories. Also, keep in mind that the recommended calorie intake depends on your gender and age as well. So, for instance if you’re an athlete who needs as much as 3000 calories to be sustained, 1500 calories a day will yield faster weight loss than if you’re an older woman regularly spending only about 1800 calories. This is to say that a 1500 calorie diet for someone who normally needs 3000 calories may be simply too low.

1500 calorie vegetarian meal plan no eggs
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Vegetarian Diet

Before following a 1500 calorie vegetarian weight loss meal plan, let’s look at what a vegetarian diet generally is. The essence of a vegetarian diet is to avoid meat and seafood in your menu. This is what is commonly meant when someone calls themselves a vegetarian. 

There are some variations regarding the strictness of your possible approach. 

You can avoid some or all animal products, and take on fruit, vegetables, and legumes instead. Or, you can even eat meat occasionally, although it would be rather known as a plant-based/flexitarian diet, not a vegetarian.

Types of vegetarian diet (5)

  • Flexitarian: a plant-based diet with occasional meat, fish or poultry.
  • Pescetarian: allows fish, not meat, and sometimes eggs and dairy.
  • Lacto-ovo-vegetarian: no animal products except for dairy and eggs.
  • Lacto-vegetarian: dairy is allowed.
  • Ovo-vegetarian: eggs are allowed.
  • Vegan: avoids all animal-based products, including honey.
1500 calorie vegetarian weight loss meal plan
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1500 calorie vegetarian meal plan

So here’s a 1500 calorie diet meal plan for vegetarians (1). This meal plan follows the classical definition of vegetarian by including dairy and eggs. 

Day 1

Breakfast (450 calories)

  • one cup of oatmeal cooked in two cups of water
  • 1/3 cup raspberries
  • One tablespoon of chopped walnuts

This simple and quick breakfast is a great start of your day. Top your oatmeal with raspberries, walnuts, and a pinch of walnuts to make it more delicious. 

A.M. Snack (190 calories)

  • 1 apple
  • 1 tablespoon of peanut butter

An apple with peanut butter might sound unusual, just try it!

Lunch (345 calories)

  • 1 serving of a whole-wheat veggie wrap

The avocado and hummus help hold this cool wrap together, and provide the fat and fiber beneficial for your heart health.

P.M. Snack (131 calories)

  • Half a cup of nonfat plain Greek yogurt
  • 1/4 cup of sliced strawberries
  • One tablespoon chia seeds

This extra-healthy p.m snack will keep you energetic till the evening!

Dinner (394 calories)

  • 1 serving Mushroom-Quinoa Veggie Burgers with special sauce

These take just 25 minutes to prepare and are absolutely delicious!

Totals: 1,511 calories, 55 g protein, 199 g carbohydrates, 60 g fat. 

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1500 calorie vegetarian weight loss meal plan
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Day 2

Breakfast (245 calories)

  • 1 serving of baked banana-nut oatmeal cups 
  • 2 clementines

This light and simple breakfast will boost your energy for a busy day. 

A.M. Snack (183 calories)

  • Half a cup raspberries
  • 3/4 cup of nonfat plain greek yogurt
  • 1 tablespoon of chia seeds

Lunch (360 calories)

  • 1 serving of Lemon-Roasted Vegetable Hummus Bowls

This vegetarian lunch bowl is high in fiber to keep you satisfied and energetic through the afternoon. 

P.M. Snack (296 calories)

  • 1 banana
  • 2 tablespoons of peanut butter

Peanut butter is everything, you know it. 

Dinner (422 calories)

  • 1 serving of butternut squash and black bean tostadas

Mild, sweet-spicy flavor of these delicious vegetarian tostadas is achieved thanks to ancho chile powder. 

Totals: 1,507 calories, 61 g protein, 187 g carbohydrates, 67 g fat. 

apples
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Day 3

Breakfast (271 calories)

  • 1 serving of baked banana-nut oatmeal cups
  • 1 apple

An apple with oatmeal cups – what can be better?

A.M. Snack (158 calories)

  • 1 hard-boiled egg seasoned with a pinch of salt and pepper
  • 1/4 sliced avocado

This healthy snack will keep you on track for the first half of the day. 

Lunch (360 calories)

  • 1 serving of Lemon-Roasted Vegetable Hummus Bowls

 P.M. Snack (216 calories)

  • 1 cup of nonfat plain greek yogurt
  • Half a cup of raspberries
  • 1 tablespoon of chia seeds

Dinner (479 calories)

  • 1 serving of One-Pot Tomato Bali Pasta topped with two tablespoons of shredded parmesan cheese
  • 2 slices of whole-wheat baguette

Totals: 1,484 calories, 69 g protein, 191 g carbohydrates, 56 g fat. 

1500 calorie diet meal plan for vegetarian
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Day 4

Breakfast (271 calories)

  • 1 serving of baked banana-nut oatmeal cups
  • 1 apple

A.M. Snack (158 calories)

  • 1 hard-boiled egg seasoned with a pinch of salt and pepper
  • 1/4 sliced avocado

Lunch (465 calories)

  • 1 serving of Lemon-Roasted Vegetable Hummus Bowls
  • 1 banana

P.M. Snack (202 calories)

  • 1 cup of nonfat plain greek yogurt
  • 2 clementines

Dinner (405 calories)

  • Top the one serving of stuffed potatoes with salsa and beans with two tablespoons of shredded cheddar cheese, and one tablespoon of sour cream. 

Totals: 1,501 calories, 63 g protein, 206 g carbohydrates, 55 g fat. 

clementine
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Day 5

Breakfast (306 calories)

  • One serving of avocado-egg toast
  • One clementine

A super-simple avocado-egg toast with a clementine for the most energetic breakfast ever. 

A.M. Snack (215 calories)

  • Half a cup of raspberries
  • 1 cup of nonfat plain greek yogurt
  • 1 tablespoon of chia seeds

Lunch (360 calories)

  • 1 serving of Lemon-Roasted Vegetable Hummus Bowls

P.M. Snack (190 calories)

  • 1 apple
  • A tablespoon of peanut butter

Dinner (428 calories)

  • 1 serving of Vegetarian Tikka Masala
  • 3/4 cup of cooked brown rice

Combine this Tikka Masala with a cup of brown rice for a yummy and nutritious dinner. 

Totals: 1,500 calories, 75 g protein, 171 g carbohydrates, 65 g fat. 

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1500 calorie indian vegetarian meal plan
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Day 6

Breakfast (450 calories)

  • 1 cup oatmeal cooked in two cups of water
  • Half a cup raspberries
  • One tablespoon of chopped walnuts

A.M. Snack (137 calories)

  • 1 cup of cucumber slices
  • 1/3 cup hummus

This snack will keep you on track for the first half of your busy day. 

Lunch (345 calories)

  • 1 serving of whole-wheat veggie wrap

P.M. Snack (190 calories)

  • 1 apple
  • 1 tablespoon of peanut butter

Dinner (360 calories)

  • 1 serving of Beefless Vegan Tacos with tofu. 

Totals: 1,499 calories, 54 g protein, 190 g carbohydrates, 66 g fat. 

1500 calorie meal plan high protein low carb vegetarian
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Day 7

Breakfast (322 calories)

  • 1/2 cup oatmeal cooked in half a cup skim milk and half a cup water
  • 1/2 diced apple
  • 1 tablespoon of chopped walnuts

Make your breakfast more interesting by dicing up an apple and adding milk to your oatmeal. 

A.M. Snack (190 calories)

  • 1 apple
  • A tablespoon of peanut butter

Lunch (345 calories)

  • 1 serving of whole-wheat veggie wrap

P.M. Snack (158 calories)

  • 1 hard-boiled egg seasoned with a pinch of salt and pepper
  • 1/4 sliced avocado

Dinner (474 calories)

  • One serving of curried chickpea stew 
  • One 4″ diameter whole-wheat pita

This chickpea stew is packed with fiber-rich vegetables and chickpeas

Totals: 1,478 calories, 68 g protein, 185 g carbohydrates, 57 g fat. 

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Final thought

Is a vegetarian diet plan good for weight loss? Undoubtedly, as long as you make sure your intake of nutrients is balanced, and you maintain a caloric deficit. A 1500 calorie vegetarian meal plan is there to help you shed your extra pounds without wreaking havoc on your health. You may ask «How long can I follow a vegetarian diet?» and the answer is simple – indefinitely, as long as your diet plan is healthy and balanced. 

Remember that a proper diet is not everything you need. Supplement it with this 20 Min Full Body Workout at Home challenge!

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. A licensed physician should be consulted for diagnosis and treatment of any medical conditions. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!

SOURCES:

  1. 7-Day Vegetarian Meal Plan: 1,500 Calories (2020, eatingwell.com)
  2. Healthy lifestyle factors in the primary prevention of coronary heart disease among men: benefits among users and nonusers of lipid-lowering and antihypertensive medications (2006, ncbi.nlm.nih.gov)
  3. Preventing cancer, cardiovascular disease, and diabetes: a common agenda for the American Cancer Society, the American Diabetes Association, and the American Heart Association (2004, ncbi.nlm.nih.gov)
  4. The 2015–2020 Dietary Guidelines for Americans ( 2015, choosemyplate.gov)
  5. Vegetarian diet: How to get the best nutrition (2019, mayoclinic.org)
Alex Porter

Alex Porter

Alex is a professional writer who takes pride in helping people achieve their health goals and motivates others to start taking care of their bodies through exercise and proper nutrition. Being a part of the BetterMe Team, he is extremely inspired by our mission to promote a healthy lifestyle, which includes not only physical, but also mental well-being. Alex emphasizes the importance of safe yet efficient workouts and healthy diets. His main goal is to make more people realize how essential these aspects are, and how drastically they can improve their lives.

Kristen Fleming

Kristen Fleming

I am a U.S. educated and trained Registered Dietitian (MS, RD, CNSC) with clinical and international development experience. I have experience conducting systematic reviews and evaluating the scientific literature both as a graduate student and later to inform my own evidence-based practice as an RD. I am currently based in Lusaka, Zambia after my Peace Corps service was cut short due to the COVID-19 pandemic and looking for some meaningful work to do as I figure out next steps. This would be my first freelance project, but I am a diligent worker and quite used to independent and self-motivated work.

Kristen Fleming, MS, RD, CNSC

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