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.
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.
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.
Read More: Unhealthy Weight Loss Can Undermine Your Health! Learn Safe Ways To Shed Pounds
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.
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.
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.
An apple with peanut butter might sound unusual, just try it!
The avocado and hummus help hold this cool wrap together, and provide the fat and fiber beneficial for your heart health.
This extra-healthy p.m snack will keep you energetic till the evening!
These take just 25 minutes to prepare and are absolutely delicious!
Totals: 1,511 calories, 55 g protein, 199 g carbohydrates, 60 g fat.
Lean and toned up body isn’t just a far-fetched fantasy. Check out the BetterMe app and watch it propel your weight loss journey into high gear!
This light and simple breakfast will boost your energy for a busy day.
This vegetarian lunch bowl is high in fiber to keep you satisfied and energetic through the afternoon.
Peanut butter is everything, you know it.
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.
An apple with oatmeal cups – what can be better?
This healthy snack will keep you on track for the first half of the day.
Totals: 1,484 calories, 69 g protein, 191 g carbohydrates, 56 g fat.
Totals: 1,501 calories, 63 g protein, 206 g carbohydrates, 55 g fat.
Read More: Different Types Of Diets: The Lowdown On The Most Talked-About Weight Loss Strategies
A super-simple avocado-egg toast with a clementine for the most energetic breakfast ever.
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.
Looking for a way to break the vicious cycle of weight loss and tone up all the jiggly parts? Watch the extra pounds fly off and your muscles firm up with the BetterMe app!
This snack will keep you on track for the first half of your busy day.
Totals: 1,499 calories, 54 g protein, 190 g carbohydrates, 66 g fat.
Make your breakfast more interesting by dicing up an apple and adding milk to your oatmeal.
This chickpea stew is packed with fiber-rich vegetables and chickpeas
Totals: 1,478 calories, 68 g protein, 185 g carbohydrates, 57 g fat.
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.
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!