In vegetarian meal plan with 1500 calorie

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.

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

Migraine headache

Migraine headache

Migraine headaches are a very severe and intense throbbing and pulsating headache that will often appear to affect one side of the head. The occurrence is often accompanied by sensitivity to light, vomiting, nausea and depression. Migraines are very disrupting to an affected individual’s lifestyle as the amount of pain experienced during an attack renders [...]

Inversion therapy help relieve back pain

Inversion therapy help relieve back pain

Inversion therapy is a type of back pain treatment. It is known to work by reducing the impact of gravity and decreasing the compression of the spine. This enables relaxation of the muscles and ligaments that surround the spine. Inversion therapy is performed on a special table known as an inversion table. The individual is [...]

Aromatic Foods

Aromatic Foods

It is not just the taste of food that causes a person to either enjoy or dislike it. Other factors like its aroma can have a very strong effect on how people react to foods. In facts, no matter how tempting a food item may look, no body will touch it, if it does not [...]

You Drink Milk Must

You Drink Milk Must

This Is Your Milk On Drugs Milk production used to be time consuming and labor intensive, but today’s farmer can collect more milk in less time than ever before. While modern farming technologies have resulted in increased milk output, drugs are the real reason why milk production is at an all time high. North American [...]

Problems of locking knees

Problems of locking knees

The human knee is a highly complex structure of ligaments and cartilages. A cartilage or a ligament may get damaged on account of various factors such as a physical injury, age or a medical disorder. The most common types of knee pains experienced by most individuals involve swelling, stiffness, locking, giving way suddenly, inflammation etc [...]


Popular Article

  • 0
    13 Mistakes Of Teen Muscle Building 13 Mistakes Of Teen Muscle Building

     1. Lack of Diet StructureThis is probably the number one mistake that all teens make when they start lifting weights. They pick ...

  • 1
    Tarek Elsetouhi Tarek Elsetouhi

    Tarek Elsetouhi is a new star in the professional bodybuilding industry. Having just earned his IFBB card, he has proven himself a...

  • Comments Off
    Interview with Roger Waters Interview with Roger Waters

    penis growthp>Muscle and Strength: When did you start weight training, and can you tell me about some of your early training and d...

  • 0
    Kirstie Alley slapped with class-action lawsuit over weight-loss program Kirstie Alley slapped with class-action lawsuit over weight-loss program

    Kirstie Alley has been hit with a lawsuit over her weight loss claims.When she "Fat Actress"  star, whose weight has fluctuated d...

  • 0
    Mike Stumpf Mike Stumpf

    TRAINING:  Morning run; afternoon, either grappling or pad work; sparring or strength and conditioning at night.When and why ...

No Comments

    Leave a Comment