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.

Breakfast:

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

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
Dinner:

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

Powerful health benefits- tiny creatures

Powerful health benefits- tiny creatures

Increasing your essential fatty acid intake, DHA and EPA, research suggests, could be effective at improving cholesterol levels and other risk factors for heart disease.   And these essential fatty acids can be found in fish oil.   But they are not fully ABSORBED by your body, therefore robbing your body of the potential HEALTH [...]


The Diet Solution

The Diet Solution

The The Diet Solution program is rated 3/5 The Diet Solution Review: Background The Diet Solution by Isabel De Los Rios is a ebook whose main thrust is that determining one’s metabolic type is key to overall dieting success. Dieters take a quiz in the book to determine what metabolic type they are. Once this [...]


Because Of Cortisol Losing Muscle

Because Of Cortisol Losing Muscle

best custom essay writing services p>What is Cortisol? Cortisol if often referred to as the ?Stress Hormone? as although it is produced naturally throughout the day it is released in greater amounts as a response to stress. The adrenal gland is where Cortisol is produced and released by the body in varied levels throughout the [...]


3-Bean Turkey Chili-Jamie Eason’s LiveFit Recipes

3-Bean Turkey Chili-Jamie Eason’s LiveFit Recipes

When most people think of eating healthfully, one of the first options to come to mind is a salad. But what about something as hearty and filling as chili? Can that be a healthy option? You bet! It’s conveniently prepared in a single pot and versatile enough to please nearly any palette, from meat eater [...]


Series Main Page 10 Bodypart Training

Series Main Page 10 Bodypart Training

 Part 1: How To Eclipse The New Year With Your New Barn Door Back! Part 1 focuses on building the back, and includes back anatomy, exercises and workouts for every need. Natural bodybuilder Brad Borland presents a 10 part muscle building super series.  Part 2: How To Build King-Sized Boulder Shoulders! Part 2 focuses on [...]


Q&A

  • 0
    Glute Bridges on the Balance Pad Glute Bridges on the Balance Pad

    Lie on your back on a mat or on the floor with your heels on a balance pad. Your arms should be relaxed at your sides. To make t...

  • 0
    What exactly is Metabolism? What exactly is Metabolism?

    Metabolism is the rate at which your body uses energy, or, burns calories. Your resting metabolism measures the number of calories...

  • 0
    Torso Rotation on the BOSU Torso Rotation on the BOSU

    Stand upright on the top of the BOSU. Your feet should be slightly apart, arms out to the side and shoulders down. Inhale, t...

  • 0
    What type of exercises can I do while at work? What type of exercises can I do while at work?

    Yes, there are many exercises that you can do at work. For cardiovascular workouts you can try taking short walking breaks or clim...

  • 0
    Knee Extensions Knee Extensions

    Stand up straight with an exercise band under one foot. Ensure that you have a good grip on the exercise band and that you have a...

Popular Article

  • 0
    16 Weeks  Increase Arm Size 16 Weeks Increase Arm Size

    Bigger arms is the goal for many when they engage in weight training programs and the triceps muscle is the key to increasing the ...

  • 0
    Krzysztof Soszynski Krzysztof Soszynski

    TRAINING: I train at Reign Training Center in Lake Forest. The gym is owned by Mark Munoz and his wife Kristi Munoz. We have an am...

  • 0
    For healthy living fiber foods For healthy living fiber foods

    Fiber is a substance that is obtained from plants and constitutes a type of carbohydrate that remains unchanged as it passes throu...

  • 0
    Overview Of Circuit Training Overview Of Circuit Training

    What is circuit training?Circuit training is a combination of strength training and endurance training. In a circuit-training work...

  • 0
    Rheumatoid Arthritis Diet Rheumatoid Arthritis Diet

    Following certain rheumatoid arthritis diets may help you combat the symptoms of this disease. Research has shown that there is no...

2 Comments

  1. Diandra says:

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

Leave a Comment


Refresh