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

Teenagers and students depression

Teenagers and students depression

For those who have not been truly affected by depression, it can be hard to fathom the depths to which depression can bring a person. Many people dismiss depression as simply a matter of a bad mood or a feeling of being low. Depression can be a lot more than that and in many cases, [...]

Diet For A New America

Diet For A New America

The Diet For A New America program is rated 4/5 Diet For A New America Review: Background Not so much a book on individual diets as a book on how to save the planet, John Robbins’ Diet for A New America looks at the meat industry from the perspective that it’s one of the cruelest [...]

Problem of fractures

Problem of fractures

A bone fracture is simply defined as a particular condition where the bones are literally broken or split into pieces. Some certain medical condition may also result to bone damage. This is especially true in cases of osteoporosis, a condition of bone deterioration in function that occurs when there is no sufficient calcium in the [...]

Bodybuilder’s Diet Ten Biggest Mistakes

Bodybuilder’s Diet Ten Biggest Mistakes

This article was featured in Flex Magazine, July 1997 issue. For more information on how to subscribe to Flex, please take a look at our Magazine section. Success leaves clues. Ask any top professionals, including bodybuilders, “How can I maximize my progress?” and the best answer will delineate not only the right steps to take [...]

Tips for healthy eating and product comparisons

Tips for healthy eating and product comparisons

Health and exercise are hot topics in today’s fitness-conscious environment. Delicious low-calorie meal recipes are always in demand, as are workout routines that provide cardiovascular benefits that help people get in shape quickly. Finding accurate, useful information on these topics is essential for many individuals who want to improve their appearance, energy levels and overall [...]


Popular Article

  • 0
    Your child eat vegetables Your child eat vegetables

    We as adults know the numerous benefits of eating vegetables. Also in recent days the adult population is becoming more health con...

  • 0
    A break in your routine life: constipation A break in your routine life: constipation

    Constipation is termed as difficulty in passing stools which are very infrequent. The bowel movements become very irregular. This ...

  • 0
    Calories squash Calories squash

    Introduction: The squash group includes spaghetti squash, butternut, acorn and pumpkin. These are all rich sources of carotene and...

  • 0
    An aquarium stress management An aquarium stress management

    Stress management has become a necessity for those of us who live in an urban setting as stress has become a way of life. Stress r...

  • 0
    Strong Is Your Buzz  How Strong Is Your Buzz How

    How much is too much?Here’s my story: As recently as 6 months ago I had a severe caffeine addiction. It sort of snuck up on me. ...

No Comments

    Leave a Comment