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

Remedies of asthma attack children

Remedies of asthma attack children

Asthma is one of the most common, yet serious, long-term respiratory problems, which affects a person’s ability to breathe normally. This condition can be hereditary, or can be caused by infections, colds or allergens. One of the most common causes of asthma is the exposure to dust, pollution, smoke, smog, pollen and other such factors. [...]

Glutamine, BCAAs, Arginine And More-Amino Acids

Glutamine, BCAAs, Arginine And More-Amino Acids

What Are Amino Acids? Well, amino acids in food make up protein. When protein is digested it is once again broken down into specific amino acids, that are then selectively put together for different uses. These new proteins formed in the body are what make up most solid matter in the body: skin, eyes, heart, [...]

Part II-Nutrition For Beginners

Part II-Nutrition For Beginners

Welcome to the second part of Nutrition for beginners. In part one there is a list of foods that are recommended to eat as part of a nutritious eating plan, these foods are classified as the food groups: Protein, Carbohydrates and Fats. But how much of each part of the food groups do we need? [...]

Green tea’s secrets for health

Green tea’s secrets for health

The health elixir – Green Tea! This tea originating mainly in Asia – China, Japan and Korea is believed to do work wonders for one’s overall health and well being. It is made from Camellia sinesis leaves that are subjected to very little oxidation. The main secret of green tea is that it contains high [...]

Don Long’s Top Ten Tips For Biceps Training

Don Long’s Top Ten Tips For Biceps Training

I train biceps once a week as part of the following bodypart split:Day AM PMMonday Chest CalvesTuesday Quads CalvesWednesday Biceps & TricepsThursday Delts CalvesFriday Hamstrings CalvesSaturday Back Sunday Cardio work & absI complete a heavy session in the morning followed by a lighter schedule in the afternoon. I work a major bodypart in the morning, [...]


Popular Article

  • 1
    A Guide To Muscle Building And Fat Loss Diets A Guide To Muscle Building And Fat Loss Diets

    Muscle building and fat loss require a well thought out eating approach. You can train hard in the gym, but if you aren't eating p...

  • 0
    Problem of diabetic neuropathy Problem of diabetic neuropathy

    Diabetic neuropathy is another complication caused by diabetes. This complication is caused generally because blood sugar levels h...

  • 0
    Travis Browne Travis Browne

    TRAINING:  Team training in morning at around 9:30, and then we get in and do our privates in the afternoon for about two hours. ...

  • 2
    Appetite, foods that suppress Appetite, foods that suppress

    There are many weight loss products in the marketplace that help to suppress appetite. But did you know that there are also many n...

  • 0
    Aerobics Avoiding Aerobics Avoiding

    The unfortunate fact about repeating the same routine day after day, year after year, is that you aren’t stimulating your body t...

No Comments

    Leave a Comment