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

Treatment of vomiting

Treatment of vomiting

Nausea or vomiting may be a symptom of a wide variety of diseases and conditions. Occasionally, you may suffer from vomiting due to gastroenteritis or food poisoning. While most cases of vomiting maybe treated via diet or medications, it is best to consult your doctor if you suspect food poisoning or if the vomiting persists [...]

The Last Word On Milk And Bodybuilding-Liquid Muscle

The Last Word On Milk And Bodybuilding-Liquid Muscle

Beyond The Label So what exactly is that white stuff forming moustaches on celebs? Primarily made up of the carbohydrate lactose, milk is a disaccharide consisting of the simple sugars glucose and galactose. Not surprisingly, physique-minded folks initially fell in love with milk because of the handsome protein and fat content. A glass of milk [...]

Week 2-Marc Lobliner’s Epic IFBB Pro Card Journey

Week 2-Marc Lobliner’s Epic IFBB Pro Card Journey

This week was spent in Brazil spreading Scivation all over the world. What a FREAKING HARD week! I was on flights ALL EIGHT DAYS including two flights over 20 hours each, OUCH! I managed to get all of my workouts in and eat a lot…so much that I am up to 224lbs! I had a [...]



The DietWatch program is rated 5/5 DietWatch Review: Background Diet-Watch is a weight loss program that exists solely online. The personalized program, which allows you to create meal plans based on your goals and preferences, offers four basic options: Balanced (low-protein), Low Cholesterol (lower in saturated fat), Vegetarian (includes eggs and milk) and Reduced Carb. [...]



The BabyFit program is rated 5/5 BabyFit Review: Background BabyFit is a social networking site for pregnant women that includes diet and exercise recommendations. This website comes from SparkPeople which is also company geared solely towards weight loss and fitness. For BabyFit, SparkPeople set their eyes solely on pregnant women. Of course, doctors due not [...]


Popular Article

  • 0
    Swimming As An Exercise Swimming As An Exercise

    Regular physical exercise is very important if you want to keep yourself fit. There are many different options for working out suc...

  • 0
    Healthy Eating Tips For Kids Healthy Eating Tips For Kids

    Growing children have many nutritional requirements that must be met so that they can maintain their health and energy as they exp...

  • 1
    Some Of The Best Shredded 6 Packs On The Planet Some Of The Best Shredded 6 Packs On The Planet

     Obi Obadike on Training:"My training philosophy is all about super-setting between two to three different body-parts. There is n...

  • 0
    Get a great workout at home Get a great workout at home

    While it is important that you keep your body in strength using a combination of strength training and cardiovascular exercises, y...

  • 0
    Jargon Bodybuilding Workout Jargon Bodybuilding Workout

    Bitch Tits:A condition in which femaile like breast development occurs in a bodybuilder, also called Gynecomastia.Bulking Up:Gaini...


    Leave a Comment