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

In fourth month of pregnancy diet tips

In fourth month of pregnancy diet tips

Fourth Month of Pregnancy: The fourth month of pregnancy is close to the middle of the entire pregnancy process. During this month, the little baby bump in your stomach begins to grow as the rate of growth of the fetus increases during this period. When viewing the fetus through ultrasound imaging, one can begin to [...]

Deron Williams Scores 57 Points Against Charlotte Bobcats

Deron Williams Scores 57 Points Against Charlotte Bobcats

New Jersey Nets point guard Deron Williams went off against the Charlotte Bobcats on Sunday, scoring a career-high 57 points to help New Jersey secure a road win. 57 points in Charlotte? Hmm, sounds familiar, no? Of course, Indiana Pacers legend and soon-to-be Hall of Famer, Reggie Miller also scored a career-high 57 points in [...]

Strength And Bulk Beginner Workout

Strength And Bulk Beginner Workout

Workout Description This is a beginner workout perfect for someone who feels they have a good grasp of squat and deadlift form. By following the progression (addition of weight) guidelines detailed below, you will rapidly add bench press, squat and deadlift strength while building muscle. This workout is a great choice for someone who is [...]

Herbalism Brief Overview

Herbalism Brief Overview

History Of Herbalism Herbs have been used by man for over 60,000 years. Yet, in the past hundred years (since the advent of the drug age) they have been all but abandoned as viable medications by medical practitioners, particularly in the USA. This does not mean that herbs are of no use to you as [...]

Teambuy Offering Awesome Deal for KenRock Vibration Fitness Machine

Teambuy Offering Awesome Deal for KenRock Vibration Fitness Machine

If you’ve been in the market for one an all-body vibration fitness machine to enhance your workouts, today is your lucky day. Teambuy Canada is offering the popular machines for only $499. The deal is on since yesterday, so you only have 2 more days to buy. Vibration or whole body vibration technology was first [...]


Popular Article

  • 0
    To Keep You Lean Summer Time Snacks To Keep You Lean Summer Time Snacks

     With the summer right around the corner you are undoubtedly going to be looking for lighter foods that don't weigh you down. You...

  • 0
    For christmas diet and dating For christmas diet and dating

    Diet Regulations You Tend To Forget For Christmas Maintaining your weight can be a challenge this Christmas with all the part...

  • 0
    Plum cakes Plum cakes

    Plum cakes are not just good for Christmas, birthdays and celebrations, but also when you need a little change from your usual des...

  • 0
    You being a Back Up Dancer and looked so happy You being a Back Up Dancer and looked so happy

    Someone once said this to me. And funny enough, I took it as a compliment. Partly because I know they were kidding and teasing me....

  • 1
    What’s the mean of body composition? What’s the mean of body composition?

    At long last, more and more people are finally becoming aware of the concept of body composition and that it somehow differs from ...

1 Comment

  1. Diandra says:

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

Leave a Comment