1500 Calorie Vegetarian Meal Plan

Following a 1500 calorie vegetarian meal plan will help you lose approximately one pound every week. The 1500 calorie vegetarian meal plan is suitable for women, while men may find this plan a bit too restrictive. In fact, very active woman may have to add a couple of vegetable and grain servings to the 1500 calorie vegetarian diet menu so as to be able to attain their daily dietary requirements. It is important that vegetarians get sufficient nutrition by following this 1500 calorie meal plan for vegetarian. They need to make sure they get iron, vitamin B12, and other essential vitamins, which may be easily acquired from animal products.

A 1500 calorie vegetarian meal plan for women should include three servings of fruits, six servings of grains, three servings of vegetables, two to three servings of milk and dairy products, and six protein ounces.

If yours is a 1500 calorie vegan menu, then try substituting soy, rice or almond milk for dairy. Your protein requirements could be got from seeds, nuts, eggs and milk. As compared to omnivores, vegetarians tend to be at a greater risk for calcium, zinc, B12 and iron deficiencies, but making some smart choices can help them meet their needs.

Vegetarians are able to meet their iron requirement by eating spinach, molasses, turnip greens, apricots, raisins, breads made of whole wheat, and black-eyed peas.

Vegetarians could attain their calcium needs by consuming yoghurt and low fat milk and cheese. As part of their 1500 calorie vegan meal plan, vegans can meet their calcium requirement from fruit juices (calcium-fortified), soy products, and green leafy vegetables. Zinc sources include foods such as pumpkin seeds, kidney beans, and wheat germ.

Here’s a typical 1500 calorie vegetarian meal plan you can try out.


Soymilk – 1 cup
Fortified oat meal – 0.5 cup
Blueberries – 1 cup

Baby Carrots – 8
Natural Peanut butter – 2 tbsp
Strawberry jelly – 1 tbsp
Whole wheat bread – 2 slices
Soymilk – 1 cup
Snack 1:

Medium apple – 1
Snack 2:

Low fat & low sodium cottage cheese – 0.5 cup
Diced tomatoes 0.5 cup

Red beans – 0.5 cup
W/garlic powder – 1tbsp
Celery – 1 tbsp
Parsley – 1 tbsp
Cumin – 1 tbsp
Brown rice- 0.5 cup
Grilled Vegetables
Squash -0.33
Broccoli – 0.33
Red peppers – 0.33
Lemon juice – 1 tbsp
Black pepper – 0.5 tsp
Most diet plans can be tailored to suit the needs of those who are vegetarians.

Once a good 1500 calories non-vegetarian meal plan is found, all you need to do is substitute it with vegetarian options. You, however, need to make sure you are getting the right nutrition as many substitutions may be low in calories. If, for example, you substitute hamburger meat with kidney beans or ground soy, you would lose about 50 – 100 cal per helping.

You need to make sure you make up for the lack of calories you could add a glass or milk, a slice of bread (whole-grain), or a piece of fruit. Vegans can use almond or soy as a substitute.

Planning a meal is very important, especially in the case of vegetarians who want to reduce their weight. Dieting vegetarians will find it easy to stick to a 1500-calorie-per-day diet plan if they prepare ready to go meals and snacks at home. If you are looking for variety you could try the 1500 calorie Indian vegetarian meal plan instead. The key to losing weight is finding a diet plan that works for you. One main ingredient for meal plan to succeed is consistency. Make sure you do not skip meals and consume small four to six meals per day instead of three large meals. This will prevent you from binge eating and also ensure that your metabolic rate is at an optimal rate.

Popular Posts

At Breakfast Better Bowl

At Breakfast Better Bowl

One of the best quick breakfasts you can prepare is a bowl of oatmeal, especially if you are active and health conscious. Oatmeal is rich in complex, energy-sustaining carbohydrates, low in fat and high in fiber. What’s more it is economically priced and easy to make! Oatmeal is becoming so mainstream that it’s available in [...]

10 ways to avoid common fitness mistakes

10 ways to avoid common fitness mistakes

10 ways to avoid common fitness mistakes Lower blood sugar starves the brain and makes training feel more difficult.’ 3) Going longLong runs can end up being more about endurance than fitness. Try interval training instead, switching between sprints and active recovery. This revs up your metabolism and reduces the impact on your joints. 4) [...]

Depression & exercise

Depression & exercise

Various studious over the last 30 years have repeatedly shown that a regular exercise routine helps reduce mild to moderate depression symptoms. Some studies have also shown that the effects of exercise last longer than antidepressants. One published study showed that walking fast for 35 minutes a day on five days of the week works [...]

World’s Fittest Model Winner Jamie Eason

World’s Fittest Model Winner Jamie Eason

No doubt, Jamie Eason is one of the hottest fitness model in the industry. Jamie is an American fitness model and a writer. She was also a former NFL cheerleader and winner of World’s Fittest Model Competition. She has been cover model on many female and fitness magazines. She is also developing a swimsuit from [...]

Former Skinny’s Interview

Former Skinny’s Interview

Muscle & Strength: At the age of 21, you were the typical 5’9″, 130 pound skinny guy. 10 years later you are muscular and shredded. Tell us about this journey. What did it take for you to change your physique? What were the keys? Steve Poynter: You are right, at the age of 21 years [...]


Popular Article

  • 0
    Natural Pro Kevin Weiss Interview Natural Pro Kevin Weiss Interview

    Kevin Weiss has been involved with natural bodybuilding for over 20 years. At the age of 15, Kevin entered his first contest, the ...

  • 0
    You ShouldThe Paleo Diet CrossFit Embraces You ShouldThe Paleo Diet CrossFit Embraces

    If you haven’t heard of the “Paleo” diet you soon will. I first heard the term seven years ago while attending a Crossfit gy...

  • 0
    Conceive To Alternative Medicine Options Conceive To Alternative Medicine Options

    Fertility problems affect many people around the world. Contrary to popular belief, this is not just a female problem. Men account...

  • Comments Off
    With Rany Hok An Interview With Rany Hok An Interview

    Rany Hok: Life for me before the baby in 2008 was very typical. After a long day at work I would get home and debate on whether or...

  • Comments Off
    Combat Your Cravings Combat Your Cravings

    What are Cravings?Cravings are strong yearnings for specific foods, usually those with high sugar or high fat content. Unlike the ...

1 Comment

  1. Diandra says:

    Normally I’m agnaist killing but this article slaughtered my ignorance.

Leave a Comment