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

Vitamin C deficiency- scurvy

Vitamin C deficiency- scurvy

What is Scurvy? Scurvy can be described as a disease or an illness, which is brought on, by the deficiency of Vitamin C in the body. In the earlier days, this problem was very common in most people who suffered from malnourishment. Fortunately, in today’s world, most people who eat a diet a healthy and [...]

2012 IFBB Musclecontest Pro Bikini Results

2012 IFBB Musclecontest Pro Bikini Results

Sonia Gonzales, after winning the 2012 Bikini International a week ago in Columbus, Ohio, came back into her hometown state by storm, and continued her winning ways. Justine Munro, who injured herself a week ago in Columbus, and was unable to compete, looked great and placed second, while Narmin Assria continued to improve her physique, [...]

Talks Figure Competitor Elsie Velazquez

Talks Figure Competitor Elsie Velazquez

What is your athletic background, and how did you get involved with figure? I have always been athletic – excelled in track in high school – and always admired the girls in the fitness magazines. I was a single mother working full time and taking college courses part time so I had a hard time [...]

Is stress cause high cholesterol?

Is stress cause high cholesterol?

For those struggling with high cholesterol, there are several factors and lifestyle characteristics that contribute to increased cholesterol levels. Some of these causes are uncontrollable, such as age or genetic history. But there are also other habits and everyday life routines that can be managed or changed to reduce cholesterol induced by more dynamic factors [...]

Value of Carrot in Nutritional

Value of Carrot in Nutritional

Carrots are healthy and known for their cleansing properties. Carrots have natural sugars that can be assimilated in the body. Carrots are known for their carotenoid content and for their nourishing properties, which can balance blood sugar. Carrot Health Benefits Carrots are known for their healing properties. This vegetable has a cache of vitamin A, [...]


  • 0
    How Much Water Should I Drink Per Day? How Much Water Should I Drink Per Day?

    The general recommendation is 8×8 oz cups of water daily. Some say you need more. But some say drinking too much will get you wat...

  • 0
    How can I get fat? How can I get fat?

    How fast is fast? Weight is determined by calories in versus calories spent. Fat is the bank account of the body. If you are losin...

  • 0
    What can I do to get more motivated about working out? What can I do to get more motivated about working out?

    The good news is that the hardest part is getting started. Once you get past the first few workouts, then it will be much easier b...

  • 0
    What are 6 good tips for losing weight? What are 6 good tips for losing weight?

    Come off that and do this instead: If your looking to lose weight the healthy way as in keeping it off restrict your calories t...

  • 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

No Comments

    Leave a Comment