1,500 Calorie Vegan Meal Plan
A 1,500 calorie vegan diet, carefully planned, can promote healthy eating habits for individuals aiming for weight loss. Be mindful that calorie needs vary, hence caloric intake should align with personal goals and lifestyle.
Who should try this diet?
If you’re focused on losing weight, a diet that aims for an average of 1,500 calories can be a highly effective approach. This calorie level provides ample energy to support your daily activities and exercise routines, while creating enough of a caloric deficit to encourage weight loss.
However! It’s important to keep in mind that everyone’s calorie requirements are unique. Therefore, determining the appropriate daily calorie intake based on your specific goals, whether it be losing fat, building muscle, or adopting a healthy lifestyle, is paramount for success.
If following this style of meal plan creates unwanted weight loss, it may be necessary to increase total calories consumed accordingly.
Realized that perhaps you need to be eating more calories? Try one of these free meal plans:
1,600 Calorie Vegan Meal Plan
1,700 Calorie Vegan Meal Plan
1,800 Calorie Vegan Meal Plan
Example plan
We’ve provided a printable 1,500 calorie vegan meal plan PDF, including recipes for breakfast, lunch, dinner, and snacks. It’s structured over 5 meals (3 mains and 2 snacks).
Download the meal plan in the link above or continue reading for recipes.
Provides 1,533 kcal, 105g Protein, 139g Carbs, 60g Fat per day.
Breakfast
Peanut Butter Power Smoothie
Ideally, use a chilled or even a frozen banana for this splendid mix of peanutty protein power.
Calories and Macros
351 Calories
24g Protein
34g Carbohydrates
14g Fat
Ingredients
1/2 Banana
20 grams Oats
20 grams Peanut Butter (smooth)
200 ml Almond Milk
20 grams Vanilla Vegan Protein Blend (70%)
Instructions
Step 1: Place the oats and milk into your favourite blender and allow to soften for about 1 minute before adding the remaining ingredients.
Step 2: Securely fasten the lid and blend thoroughly for around 15 – 30 seconds while gradually adding water (if necessary) to create desired consistency.
Step 3: Pour into a glass for that fresh serving of muscle-building goodness.
Lunch
Simple Seitan, Broccoli, and Rice Meal Prep!
Simply multiply all ingredients if you wish to bulk cook!
Calories and Macros
455 Calories
37g Protein
53g Carbohydrates
12g Fat
Ingredients
50 grams Brown Rice
120 grams Seitan
1/4 tsp Brown Sugar
1/4 tsp Paprika
1/2 tsp Cumin Powder
1/2 tsp Garlic Powder
2 tsp Olive Oil
100 grams Broccoli
Instructions
Step 1: Start out by placing your rice in a saucepan to cook over a medium heat with 1 part rice to 2 parts water.
Step 2: Allow to gently simmer for about 15-20 minutes until all of the water has been absorbed.
Step 3: In the meantime, take out a bowl and combine the seitan with the brown sugar, paprika, cumin, garlic powder, salt, and pepper.
Step 4: Take out your most loved frying pan or skillet and bring to heat over a medium-high temperature.
Step 5: Add the olive oil and then the seitan to this desirable pan and cook for around 3 minutes per side.
Step 6: Once the seitan has developed a nice browning colour on both sides, turn off the heat and allow it to rest for a further 5 minutes.
Step 7: While the seitan is taking it easy, bring a pot to boil over a high heat and add the broccoli florets. Allow to blanch for 1 minute.
Step 8: Slice the seitan into bite-size pieces and then (if meal prepping) pull out your meal prep containers. Divide the portions evenly among your meal prep containers.
Step 9: If meal prepping – cover and refrigerate for up to 4 days. To serve, reheat in the microwave on a high setting for 2 minutes (adding spicy sauce is a treat!).
You’re all set!
Dinner
Ultimate Strength Salad
Calories and Macros
459 Calories
36g Protein
39g Carbohydrates
20g Fat
Ingredients
50 grams Mixed Salad Leaves
1 1/2 tsp Brown Sugar
30 grams Sun-Dried Tomatoes
4 tsp Olive Oil
1 tsp Dijon Mustard (whole grain)
120 grams Seitan
1 1/2 medium Carrot
Instructions
Step 1: Slice your seitan and lightly fry in 1/2 the olive oil. Peel and shred that carrot on the side.
Step 2: Whisk the sugar, mustard, and remaining olive oil to create a nice dressing.
Step 3: Toss the mixed leaves in a bowl with the sweet mustard dressing and place into a bowl.
Step 4: Layer the seitan, sun-dried tomatoes, and carrots on top and refrigerate for a few minutes to cool.
Step 5: Serve up!
Snack 1
Rad Avocado Toast
This one will ignite your taste buds more than expected!
Calories and Macros
141 Calories
5g Protein
16g Carbohydrates
7g Fat
Ingredients
1/4 Avocado
1 slice Whole Grain Bread
1 sprinkle Sea Salt
1 dash Black Pepper
Instructions
Step 1: Place your bread into a toaster and let things heat up while you scoop out the avocado and chop it into thin slices.
Step 2: Once the bread has made the wonderful transformation into its crunchy counterpart, layer the avocado on top.
Step 3: Sprinkle with some watercress and a little sliced radish if you have it! Get crunching.
Snack 2
Orange and Walnut Power!
Calories and Macros
127 Calories
3g Protein
17g Carbohydrates
7g Fat
Ingredients
So, there you have it! A balanced, nutritious, and delicious 1,500-calorie vegan meal plan. Enjoy!
