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1500 Calorie Vegetarian Meal Plan

Created by Roman Leshchuh, founder of Mealyno. Generated from published formulas. Method. Updated September 2026.

What is a 1500 calorie vegetarian meal plan?

A 1500 calorie vegetarian meal plan is a seven-day menu where each day adds up to about 1500 kcal (within 50). This one averages 68 g protein a day over 4 meals.

1496
kcal a day
68
g protein a day
17
g protein a meal
7
days
Shopping list

Generated by Mealyno from published formulas. Not reviewed by a doctor or dietitian. Details

Day 1

1500 kcal · 69 g P

Day 1
MealkcalProteinCarbsFat
BreakfastGreek Yogurt with Berries and Chia Seeds300g
2 swaps
  • Greek Yogurt Berry Bowl300g · 350 kcal · 24 g P
  • Protein Smoothie with Spinach and Berries400ml · 350 kcal · 25 g P
350223912
LunchQuinoa Salad with Chickpeas and Cucumber350g
2 swaps
  • Black Bean Burgers on Whole Wheat Buns with Side Salad350g · 450 kcal · 20 g P
  • Chickpea Salad Sandwich on Whole Wheat300g · 450 kcal · 18 g P
450186115
DinnerLentil Soup with Whole Wheat Bread450g
2 swaps
  • Baked Tempeh with Sweet Potato and Broccoli400g · 500 kcal · 28 g P
  • Baked Tofu with Broccoli and Brown Rice450g · 500 kcal · 26 g P
500257312
SnackApple Slices with Almond Butter150g
2 swaps
  • Apple Slices with Peanut Butter150g · 200 kcal · 8 g P
  • Apple and Almond Snack150g · 200 kcal · 5 g P
20042410
Total15006919749

About the same kcal and protein. Day totals above are not recalculated.

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Day 2

1500 kcal · 67 g P

Day 2
MealkcalProteinCarbsFat
BreakfastOatmeal with Soy Milk and Sliced Banana350g
2 swaps
  • Chia Berry Oat Porridge300g · 360 kcal · 12 g P
  • Oatmeal with Berries and Chia Seeds350g · 360 kcal · 12 g P
36014607
LunchTofu Wrap with Mixed Greens and Hummus300g
2 swaps
  • Buddha Bowl with Quinoa, Roasted Chickpeas, and Tahini Dressing350g · 440 kcal · 20 g P
  • Cottage Cheese with Pineapple and Walnut Pieces350g · 440 kcal · 30 g P
440205018
DinnerStir-Fried Tofu and Vegetables with Brown Rice400g
2 swaps
  • Baked Tempeh with Sweet Potato and Broccoli400g · 500 kcal · 28 g P
  • Baked Tofu with Broccoli and Brown Rice450g · 500 kcal · 26 g P
500246118
SnackMixed Roasted Pumpkin Seeds35g
2 swaps
  • Apple Slices with Almond Butter150g · 200 kcal · 4 g P
  • Apple Slices with Peanut Butter150g · 200 kcal · 8 g P
2009317
Total15006717460

About the same kcal and protein. Day totals above are not recalculated.

Day 3

1500 kcal · 61 g P

Day 3
MealkcalProteinCarbsFat
BreakfastScrambled Tofu on Toast with Spinach300g
2 swaps
  • Greek Yogurt Berry Bowl300g · 350 kcal · 24 g P
  • Greek Yogurt with Berries and Chia Seeds300g · 350 kcal · 22 g P
350203614
LunchMediterranean Salad with Feta and Olives350g
2 swaps
  • Black Bean Burgers on Whole Wheat Buns with Side Salad350g · 450 kcal · 20 g P
  • Chickpea Salad Sandwich on Whole Wheat300g · 450 kcal · 18 g P
450152333
DinnerBlack Bean Chili with Avocado450g
2 swaps
  • Baked Tempeh with Sweet Potato and Broccoli400g · 500 kcal · 28 g P
  • Baked Tofu with Broccoli and Brown Rice450g · 500 kcal · 26 g P
500226318
SnackPear with Walnuts160g
2 swaps
  • Apple Slices with Almond Butter150g · 200 kcal · 4 g P
  • Apple Slices with Peanut Butter150g · 200 kcal · 8 g P
20042410
Total15006114675

About the same kcal and protein. Day totals above are not recalculated.

Day 4

1490 kcal · 76 g P

Day 4
MealkcalProteinCarbsFat
BreakfastSmoothie with Spinach, Protein Powder, and Berries400ml
2 swaps
  • Greek Yogurt Berry Bowl300g · 350 kcal · 24 g P
  • Greek Yogurt with Berries and Chia Seeds300g · 350 kcal · 22 g P
350254010
LunchChickpea Salad Sandwich on Whole Wheat300g
2 swaps
  • Black Bean Burgers on Whole Wheat Buns with Side Salad350g · 450 kcal · 20 g P
  • Leftover Sweet Potato and Black Bean Chili350g · 450 kcal · 20 g P
450186115
DinnerBaked Tempeh with Sweet Potato and Broccoli400g
2 swaps
  • Baked Tofu with Broccoli and Brown Rice450g · 500 kcal · 26 g P
  • Black Bean Burgers on Whole Wheat Buns with Side Salad300g · 500 kcal · 25 g P
500285220
SnackCarrot Sticks with Hummus180g
2 swaps
  • Apple Slices with Almond Butter120g · 190 kcal · 4 g P
  • Edamame Beans120g · 190 kcal · 17 g P
19052010
Total14907617355

About the same kcal and protein. Day totals above are not recalculated.

Day 5

1490 kcal · 76 g P

Day 5
MealkcalProteinCarbsFat
BreakfastChia Pudding with Almond Milk and Mango300g
2 swaps
  • Avocado Toast on Whole Wheat with Everything Bagel Seasoning200g · 350 kcal · 10 g P
  • Greek Yogurt Berry Bowl300g · 350 kcal · 24 g P
350104216
LunchCottage Cheese with Pineapple and Walnut Pieces350g
2 swaps
  • Stir-Fried Tofu with Mixed Vegetables380g · 440 kcal · 25 g P
  • Tofu Scramble Burrito280g · 450 kcal · 25 g P
440304018
DinnerVegetable and Red Lentil Curry with Rice450g
2 swaps
  • Baked Tofu with Roasted Broccoli and Quinoa450g · 510 kcal · 28 g P
  • Pasta with Marinara Sauce, Lentils, and Nutritional Yeast450g · 510 kcal · 26 g P
510207614
SnackRoasted Edamame50g
2 swaps
  • Edamame Beans120g · 190 kcal · 17 g P
  • Edamame Beans in Pods150g · 190 kcal · 17 g P
19016148
Total14907617256

About the same kcal and protein. Day totals above are not recalculated.

Day 6

1490 kcal · 65 g P

Day 6
MealkcalProteinCarbsFat
BreakfastWhole Wheat Pancakes with Maple Syrup and Berries250g
2 swaps
  • Chia Berry Oat Porridge300g · 360 kcal · 12 g P
  • Oatmeal with Berries and Chia Seeds350g · 360 kcal · 12 g P
36010676
LunchQuinoa and Roasted Vegetable Bowl350g
2 swaps
  • Buddha Bowl with Quinoa, Roasted Chickpeas, and Tahini Dressing350g · 440 kcal · 20 g P
  • Cottage Cheese with Pineapple and Walnut Pieces350g · 440 kcal · 30 g P
440146215
DinnerPasta with Marinara Sauce, Lentils, and Nutritional Yeast450g
2 swaps
  • Baked Tofu with Roasted Broccoli and Quinoa450g · 510 kcal · 28 g P
  • Red Lentil Dahl with Spinach and Rice480g · 510 kcal · 24 g P
510267512
SnackGreek Yogurt with Honey180g
2 swaps
  • Edamame Beans120g · 190 kcal · 17 g P
  • Edamame Beans in Pods150g · 190 kcal · 17 g P
18015214
Total14906522537

About the same kcal and protein. Day totals above are not recalculated.

Day 7

1500 kcal · 60 g P

Day 7
MealkcalProteinCarbsFat
BreakfastOatmeal with Soy Milk and Sliced Banana350g
2 swaps
  • Chia Berry Oat Porridge300g · 360 kcal · 12 g P
  • Oatmeal with Berries and Chia Seeds350g · 360 kcal · 12 g P
36014607
LunchTofu Wrap with Mixed Greens and Hummus300g
2 swaps
  • Buddha Bowl with Quinoa, Roasted Chickpeas, and Tahini Dressing350g · 440 kcal · 20 g P
  • Cottage Cheese with Pineapple and Walnut Pieces350g · 440 kcal · 30 g P
440205018
DinnerBlack Bean Chili with Avocado450g
2 swaps
  • Baked Tempeh with Sweet Potato and Broccoli400g · 500 kcal · 28 g P
  • Baked Tofu with Broccoli and Brown Rice450g · 500 kcal · 26 g P
500226318
SnackApple Slices with Almond Butter150g
2 swaps
  • Apple Slices with Peanut Butter150g · 200 kcal · 8 g P
  • Apple and Almond Snack150g · 200 kcal · 5 g P
20042410
Total15006019753

About the same kcal and protein. Day totals above are not recalculated.

Calories and protein, day by day

Calories by macro, day by day. D1: 1500 kcal, 69 g protein, 197 g carbs, 49 g fat; D2: 1500 kcal, 67 g protein, 174 g carbs, 60 g fat; D3: 1500 kcal, 61 g protein, 146 g carbs, 75 g fat; D4: 1490 kcal, 76 g protein, 173 g carbs, 55 g fat; D5: 1490 kcal, 76 g protein, 172 g carbs, 56 g fat; D6: 1490 kcal, 65 g protein, 225 g carbs, 37 g fat; D7: 1500 kcal, 60 g protein, 197 g carbs, 53 g fat. target: 1500 kcal.0500100015002000D169gD267gD361gD476gD576gD665gD760gtarget 1500
ProteinCarbsFat

Bar height is the day's kcal split into protein, carbs and fat. Figures under each bar are grams of protein.

Average daily macros

targeting 1500 kcal (±50)

Protein67.7g
Carbs183.4g
Fat55g

Calorie targets are based on the Mifflin-St Jeor equation (Mifflin et al., 1990) — a published, widely used formula for estimating basal metabolic rate.

Shopping list

Grouped by aisle. Quantities are for the full 7 days.

Protein

  • Firm Tofu1 kg
  • Tempeh300g
  • Edamame200g

Produce

  • Mixed Berries500g
  • Cucumber2 units
  • Apples4 units
  • Bananas5 units
  • Mixed Greens400g
  • Broccoli500g
  • Spinach300g
  • Avocado3 units
  • Pears3 units
  • Sweet Potato600g
  • Carrots500g
  • Mango2 units
  • Pineapple300g

Dairy

  • Greek Yogurt1 kg
  • Soy Milk1 L
  • Feta Cheese200g
  • Cottage Cheese400g

Pantry

  • Chia Seeds150g
  • Quinoa300g
  • Chickpeas3 cans
  • Red Lentils400g
  • Whole Wheat Bread1 loaf
  • Almond Butter200g
  • Rolled Oats400g
  • Hummus400g
  • Brown Rice400g
  • Pumpkin Seeds100g
  • Olives150g
  • Black Beans3 cans
  • Walnuts150g
  • Protein Powder250g
  • Whole Wheat Flour300g
  • Maple Syrup150ml
  • Pasta400g
  • Marinara Sauce500ml
  • Nutritional Yeast100g

Check the numbers for you

  • Protein calculator

    Check your protein target: a daily range in g per kg of body weight, with sources.

  • Calorie calculator

    Is 1500 kcal right for you? Estimate your daily calories from height, weight, age and activity.

  • BMR calculator

    Your resting energy, the floor under any calorie target.

  • AI meal planner

    A plan built around your foods, goals and schedule.

About this plan

Many people search for a 1500 calorie vegetarian meal plan for weight loss. Whether 1500 kcal fits depends on your height, weight and activity, so check your own number with the calorie calculator.

Who this plan suits

This vegetarian diet plan provides 1500 kcal and averages 68 grams of daily protein. It stays between 1490 and 1500 kcal daily to match your target. You get between 60 and 76 grams of daily protein across 7 days. This lower calorie level suits smaller adults or those with low daily activity. Larger or very active adults might find this intake too small for daily needs. The plan uses 4 meals per day for your routine. No meat or fish appears in the meals. Protein comes from eggs, dairy, legumes, and soy foods.

What a day looks like

Your first day starts with greek yogurt with berries and chia seeds for breakfast. Lunch brings a quinoa salad with chickpeas and cucumber. Dinner features lentil soup with whole wheat bread. A snack of apple slices with almond butter finishes the day. Other top protein choices include cottage cheese with pineapple and walnut pieces. You might also eat pasta with marinara sauce, lentils, and nutritional yeast. A smoothie with spinach, protein powder, and berries works well too. You can enjoy baked tempeh with sweet potato and broccoli.

How to use it

Read the shopping list carefully before you buy food for the week. Batch cooking helps you prepare grains and soups ahead of time for busy days. Swap any protein source with a similar option if you prefer a different food. Add extra vegetables to your plate whenever you feel hungry between meals. Keep track of your daily totals to stay near the target limit. Follow the four daily meal slots to keep your routine steady and clear. Check the food labels to ensure you use the right ingredients each day. Adjust your cooking times so that every meal tastes fresh and delicious.

  • Buy all fresh ingredients early in the week to keep meals simple.
  • Cook larger portions of lentil soup to save time on busy nights.
  • Choose alternate vegetarian protein sources if you grow tired of one.
  • Measure your portions carefully to match the daily calorie targets.
Read the full disclaimer

Every number on this page (calorie targets, macro splits and any suggested meal plan) is produced by formulas (Mifflin-St Jeor for basal metabolic rate, standard activity multipliers) or, for AI-generated meal plans, by a language model applying those same formulas. On meal-plan pages the carbohydrate figure for each meal is calculated by difference: total calories minus protein and fat calories, divided by 4. It is not measured or estimated on its own, so read it as an arithmetic balance and not as an independent nutritional analysis of the dish. None of it is individualized medical or nutritional advice, and none of it has been reviewed by a registered dietitian, physician or other licensed healthcare professional.

Ask your doctor or a registered dietitian what is right for you before starting a new diet, especially if you are pregnant or breastfeeding, have a diagnosed medical condition, take prescription medication, or have a history of disordered eating. If you have kidney disease or another medical condition, ask your clinician before raising protein.

Mealyno never recommends a calorie target below your calculated Basal Metabolic Rate (BMR), the minimum energy your body needs at complete rest. Even the most aggressive weight-loss setting is clamped at that floor.

Calorie and BMR estimates use the Mifflin-St Jeor equation (Mifflin MD, St Jeor ST, et al. Am J Clin Nutr. 1990).

Generated: September 2026

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