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

Yerba Mate-Clayton’s Health Facts

Yerba Mate-Clayton’s Health Facts

1. What is it and where does it come from? Yerba Mate (pronounced “yerba mahtay”) is a medicinal and cultural drink of ancient origins. Introduced to the world by the Guarani Indians of South America, Mate contains ingredients that help keep its drinkers healthy and energetic. Made from the leaves of a small evergreen holly [...]


Give Gut-Bomb Recipes The Boot-Low Carb, Italian Style

Give Gut-Bomb Recipes The Boot-Low Carb, Italian Style

I was raised in an Italian family. I grew up eating homemade pasta, pizza and rich desserts. Upon entering the fitness world, I soon realized that some of the ingredients in Italian dishes — like cheese and pasta — are responsible for ricotta and muffin tops. So, I started avoiding those yummy Italian dishes. Arrivederci, [...]


In potatoes calorie

In potatoes calorie

Calorie counting is becoming an increasingly popular and trusted method of weight loss and before we get into the details of potato calories and other common food ingredients, it is important to identify the various factors that play a role in the development of the condition in certain specific cases. For instance, while some people [...]


Routine For Power Pump

Routine For Power Pump

Workout SummaryMain Goal:Build MuscleWorkout Type:SplitTraining Level:IntermediateDays Per Week:3Equipment Required:Barbell, Dumbbells, EZ Bar, Machines, OtherTarget Gender:Male & FemaleAuthor:Jim BrewsterWorkout Description Even though I’ve been in bodybuilding since 1980, my thirst for knowledge never ceases. I’m a Certified Personal Trainer and a Certified Sports Nutritionist, I’m known as something of a “training expert” yet my desire to [...]


Changed children emotional & behavioral

Changed children emotional & behavioral

Human beings are emotional and rational animals. We are capable of deep, often unsettling emotions and also of deep intellectual activity. Thus, during childhood, the development of a child both emotionally and socially are important factors in the child’s future life. Ensuring a nurturing atmosphere is vital for the child’s development.   1. Early Years: [...]


Q&A

Popular Article

  • 0
    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...

  • 0
    Supplementation Of Women And Creatine Supplementation Of Women And Creatine

    #1 What type of creatine should I use?There are so many types of creatine out there that it can be confusing deciding which one to...

  • 1
    Weight lose eating Weight lose eating

    I can’t lose weight because I can’t stick to a diet. I hear it day in and day out from my patients. It’s always the same, Am...

  • 0
    Develop A Smart Diet by Eating Healthy. Develop A Smart Diet by Eating Healthy.

     Food, Ingredients and HealthNow knowing that everything we eat and put into our body provides the energy to make new duplicate c...

  • 0
    eDiets Trim Kids eDiets Trim Kids

    The eDiets Trim Kids program is rated 5/5 eDiets Trim Kids Review:BackgroundeDiets, the online program that has been around foreve...

1 Comment

  1. Diandra says:

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

Leave a Comment


Refresh