1500 Calorie Vegan Meal Plan

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

What is a 1500 calorie vegan meal plan?

A 1500 calorie vegan meal plan is a seven-day menu where each day adds up to about 1500 kcal (within 50). This one averages 69 g protein a day over 4 meals.

1500

kcal a day

69

g protein a day

17

g protein a meal

7

days

Generado por Mealyno a partir de fórmulas publicadas. No revisado por un médico ni por un dietista. Detalles

Día 1

1500 kcal · 76 g P

Día 1
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoTofu Scramble with Spinach and Toast300g 2 alternativas Smoothie with Spinach, Banana, and Plant Protein400ml · 380 kcal · 20 g P Berry Protein Smoothie Bowl400g · 370 kcal · 20 g P	300g	380	22	37	16
AlmuerzoLentil Quinoa Salad Bowl400g 2 alternativas Leftover Sweet Potato and Black Bean Chili350g · 450 kcal · 20 g P Quinoa Salad with Black Beans and Corn300g · 450 kcal · 20 g P	400g	450	20	61	14
SnackRoasted Chickpea Snack60g 2 alternativas Carrot Sticks with Garlic Hummus180g · 170 kcal · 6 g P Cucumber Sticks with Hummus150g · 160 kcal · 5 g P	60g	170	8	23	5
CenaBaked Tofu with Broccoli and Brown Rice450g 2 alternativas Black Bean Burgers on Whole Wheat Buns with Side Salad300g · 500 kcal · 25 g P Red Lentil Dahl with Spinach and Rice470g · 500 kcal · 24 g P	450g	500	26	63	16
Total		1500	76	184	51

Aproximadamente las mismas kcal y proteínas. Los totales del día de arriba no se recalculan.

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Día 2

1500 kcal · 64 g P

Día 2
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoOatmeal with Berries and Chia Seeds350g 2 alternativas Berry Protein Smoothie Bowl400g · 370 kcal · 20 g P Oatmeal with Chia Seeds and Banana180g · 370 kcal · 10 g P	350g	370	12	58	10
AlmuerzoBlack Bean and Rice Wrap380g 2 alternativas Leftover Sweet Potato and Black Bean Chili350g · 450 kcal · 20 g P Lentil Quinoa Salad Bowl400g · 450 kcal · 20 g P	380g	460	18	66	14
SnackApple Slices with Almond Butter120g 2 alternativas Edamame Beans120g · 190 kcal · 17 g P Edamame Beans in Pods150g · 190 kcal · 17 g P	120g	190	4	21	10
CenaTempeh Stir-Fry with Mixed Vegetables420g 2 alternativas Baked Tempeh with Roasted Broccoli400g · 480 kcal · 30 g P Lentil Pasta with Marinara Sauce400g · 490 kcal · 32 g P	420g	480	30	50	18
Total		1500	64	195	52

Aproximadamente las mismas kcal y proteínas. Los totales del día de arriba no se recalculan.

Día 3

1500 kcal · 72 g P

Día 3
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoSmoothie Bowl with Pea Protein and Granola350ml 2 alternativas Smoothie with Spinach, Banana, and Plant Protein400ml · 380 kcal · 20 g P Tofu Scramble with Spinach and Toast300g · 380 kcal · 22 g P	350ml	390	25	46	12
AlmuerzoMediterranean Chickpea Salad400g 2 alternativas Buddha Bowl with Quinoa, Roasted Chickpeas, and Tahini Dressing350g · 440 kcal · 20 g P Stir-Fried Tofu with Mixed Vegetables380g · 440 kcal · 25 g P	400g	440	15	55	18
SnackRoasted Pumpkin Seeds30g 2 alternativas Cucumber Sticks with Hummus150g · 160 kcal · 5 g P Apple Slices with Almond Butter150g · 150 kcal · 5 g P	30g	160	8	1	14
CenaRed Lentil Dahl with Spinach and Rice480g 2 alternativas Baked Tofu with Roasted Broccoli and Quinoa450g · 510 kcal · 28 g P Baked Falafel with Tahini and Salad420g · 520 kcal · 20 g P	480g	510	24	79	11
Total		1500	72	181	55

Aproximadamente las mismas kcal y proteínas. Los totales del día de arriba no se recalculan.

Día 4

1500 kcal · 58 g P

Día 4
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoPeanut Butter Banana Toast250g 2 alternativas Vegan Protein Pancakes with Maple Syrup320g · 405 kcal · 22 g P Avocado Toast with Hemp Seeds250g · 390 kcal · 14 g P	250g	400	14	48	17
AlmuerzoQuinoa Black Bean Bowl390g 2 alternativas Black Bean and Rice Wrap300g · 430 kcal · 16 g P Chickpea Salad Sandwich on Whole Grain Bread250g · 430 kcal · 22 g P	390g	430	16	65	12
SnackVegan Soy Yogurt with Berries200g 2 alternativas Apple Slices with Almond Butter150g · 150 kcal · 5 g P Roasted Pumpkin Seeds25g · 150 kcal · 8 g P	200g	150	8	21	4
CenaBaked Falafel with Tahini and Salad420g 2 alternativas Chickpea Curry with Brown Rice520g · 520 kcal · 18 g P Pasta with Marinara Sauce and White Beans400g · 520 kcal · 25 g P	420g	520	20	58	23
Total		1500	58	192	56

Aproximadamente las mismas kcal y proteínas. Los totales del día de arriba no se recalculan.

Día 5

1500 kcal · 81 g P

Día 5
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoTofu Scramble with Spinach and Toast300g 2 alternativas Smoothie with Spinach, Banana, and Plant Protein400ml · 380 kcal · 20 g P Berry Protein Smoothie Bowl400g · 370 kcal · 20 g P	300g	380	22	37	16
AlmuerzoTempeh Stir-Fry with Mixed Vegetables420g 2 alternativas Red Lentil Soup with Crusty Bread450ml · 510 kcal · 26 g P Edamame and Soba Noodle Salad420g · 515 kcal · 25 g P	420g	480	30	50	18
SnackRoasted Chickpea Snack60g 2 alternativas Carrot Sticks with Garlic Hummus180g · 170 kcal · 6 g P Cucumber Sticks with Hummus150g · 160 kcal · 5 g P	60g	170	8	23	5
CenaLentil Quinoa Salad Bowl410g 2 alternativas Stir-Fried Tofu with Mixed Vegetables400g · 470 kcal · 28 g P Baked Tempeh with Roasted Broccoli400g · 480 kcal · 30 g P	410g	470	21	63	15
Total		1500	81	173	54

Aproximadamente las mismas kcal y proteínas. Los totales del día de arriba no se recalculan.

Día 6

1500 kcal · 55 g P

Día 6
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoOatmeal with Berries and Chia Seeds350g 2 alternativas Berry Protein Smoothie Bowl400g · 370 kcal · 20 g P Oatmeal with Chia Seeds and Banana180g · 370 kcal · 10 g P	350g	370	12	58	10
AlmuerzoMediterranean Chickpea Salad400g 2 alternativas Buddha Bowl with Quinoa, Roasted Chickpeas, and Tahini Dressing350g · 440 kcal · 20 g P Stir-Fried Tofu with Mixed Vegetables380g · 440 kcal · 25 g P	400g	440	15	55	18
SnackApple Slices with Almond Butter120g 2 alternativas Edamame Beans120g · 190 kcal · 17 g P Edamame Beans in Pods150g · 190 kcal · 17 g P	120g	190	4	21	10
CenaRed Lentil Dahl with Spinach and Rice470g 2 alternativas 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	470g	500	24	76	11
Total		1500	55	210	49

Aproximadamente las mismas kcal y proteínas. Los totales del día de arriba no se recalculan.

Día 7

1500 kcal · 77 g P

Día 7
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoSmoothie Bowl with Pea Protein and Granola350ml 2 alternativas Smoothie with Spinach, Banana, and Plant Protein400ml · 380 kcal · 20 g P Tofu Scramble with Spinach and Toast300g · 380 kcal · 22 g P	350ml	390	25	46	12
AlmuerzoBlack Bean and Rice Wrap380g 2 alternativas Leftover Sweet Potato and Black Bean Chili350g · 450 kcal · 20 g P Lentil Quinoa Salad Bowl400g · 450 kcal · 20 g P	380g	460	18	66	14
SnackVegan Soy Yogurt with Berries200g 2 alternativas Apple Slices with Almond Butter150g · 150 kcal · 5 g P Roasted Pumpkin Seeds25g · 150 kcal · 8 g P	200g	150	8	21	4
CenaBaked Tofu with Broccoli and Brown Rice450g 2 alternativas Black Bean Burgers on Whole Wheat Buns with Side Salad300g · 500 kcal · 25 g P Red Lentil Dahl with Spinach and Rice470g · 500 kcal · 24 g P	450g	500	26	63	16
Total		1500	77	196	46

Aproximadamente las mismas kcal y proteínas. Los totales del día de arriba no se recalculan.

Calories and protein, day by day

ProteínasCarbohidratosGrasas

La altura de la barra son las kcal del día repartidas en proteínas, carbohidratos y grasas. Las cifras bajo cada barra son los gramos de proteína.

Macros diarios medios

targeting 1500 kcal (±50)

Proteínas69g

Carbohidratos190.1g

Grasas51.9g

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

Lista de la compra

Agrupada por secciones del supermercado. Las cantidades son para los 7 días completos.

Proteínas

Firm Tofu1.2 kg
Tempeh600g

Frutas y verduras

Fresh Spinach600g
Broccoli800g
Mixed Stir-Fry Vegetables1 kg
Apples1 kg
Berries600g
Bananas1 kg

Lácteos

Vegan Soy Yogurt800g

Despensa

Canned Chickpeas4 cans
Canned Black Beans3 cans
Red Lentils400g
Quinoa300g
Brown Rice400g
Rolled Oats350g
Whole Wheat Bread1 loaf
Pea Protein Powder200g
Chia Seeds100g
Almond Butter200g
Tahini150g

Check the numbers for you

Protein calculator
Check your protein target: a daily range in g per kg of body weight, with sources.
Protein calculator for muscle gain
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 vegan 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 vegan plan provides 1500 kcal and an average daily protein of 69 grams for your daily needs. It is built for a goal to lose weight over a full span of 7 days. This is a lower calorie level, often chosen by smaller or less active adults who want to eat a little less. Larger adults or those with high activity levels may find this intake too low to sustain heavy daily demands. The food is fully plant based and avoids all animal products completely. Your protein comes from tofu, tempeh, legumes, soy and seeds to meet daily targets.

What a day looks like

Each day gives you 4 distinct meals to enjoy from morning until night. Day one starts with a hearty serving of Tofu Scramble with Spinach and Toast for breakfast. Lunch brings a fresh bowl of Lentil Quinoa Salad to keep your midday meals interesting and filling. Your afternoon snack consists of a portion of Roasted Chickpea Snack to bridge the gap until evening. Dinner finishes the day with Baked Tofu with Broccoli and Brown Rice as a satisfying final meal. Other top protein meals like Red Lentil Dahl with Spinach and Rice or a Smoothie Bowl with Pea Protein and Granola appear across the week.

How to use it

Plan your weekly schedule carefully by checking the shopping list before you visit the local grocery store. Prep your meals in advance through batch cooking to save time on busy workdays. You can swap any protein source with a similar one if you prefer different plant foods. Add extra green vegetables to your plate whenever you feel hungry between scheduled meal times. Stick closely to the daily structure to stay near your target intake without guesswork. Keep track of your daily portions to ensure you hit your protein goals consistently.

Batch cook your grains and roasted vegetables ahead of time for easy weekday assembly.
Swap your lunch protein for tempeh if you want a different flavor profile today.
Add extra leafy greens to any meal when you need a larger portion size.
Review the shopping list thoroughly to purchase all required plant based ingredients beforehand.

Leer el aviso completo

Cada número de esta página (objetivos de calorías, reparto de macros y cualquier plan de comidas sugerido) se obtiene con fórmulas (Mifflin-St Jeor para la tasa metabólica basal, multiplicadores de actividad estándar) o, en los planes de comidas generados por IA, con un modelo de lenguaje que aplica esas mismas fórmulas. En las páginas de planes de comidas, la cifra de carbohidratos de cada comida se calcula por diferencia: calorías totales menos las calorías de proteínas y grasas, dividido entre 4. No se mide ni se estima por separado, así que léela como un balance aritmético y no como un análisis nutricional independiente del plato. Nada de esto es asesoramiento médico o nutricional individualizado, y nada ha sido revisado por un dietista titulado, un médico u otro profesional sanitario con licencia.

Pregunta a tu médico o a un dietista titulado qué es lo adecuado para ti antes de empezar una dieta nueva, sobre todo si estás embarazada o en periodo de lactancia, tienes una enfermedad diagnosticada, tomas medicación con receta o has tenido trastornos de la conducta alimentaria. Si tienes una enfermedad renal u otra afección médica, consulta con tu profesional sanitario antes de aumentar la proteína.

Mealyno nunca recomienda un objetivo de calorías por debajo de tu tasa metabólica basal (BMR) calculada, la energía mínima que necesita tu cuerpo en reposo completo. Incluso el ajuste de pérdida de peso más agresivo se limita a ese mínimo.

Las estimaciones de calorías y de BMR usan la ecuación de Mifflin-St Jeor (Mifflin MD, St Jeor ST, et al. Am J Clin Nutr. 1990).

Generado: septiembre de 2026

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