1500 Calorie Vegetarian Meal Plan

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

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

Día 1

1500 kcal · 69 g P

Día 1
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoGreek Yogurt with Berries and Chia Seeds300g 2 alternativas Greek Yogurt Berry Bowl300g · 350 kcal · 24 g P Protein Smoothie with Spinach and Berries400ml · 350 kcal · 25 g P	300g	350	22	39	12
AlmuerzoQuinoa Salad with Chickpeas and Cucumber350g 2 alternativas 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	350g	450	18	61	15
CenaLentil Soup with Whole Wheat Bread450g 2 alternativas Baked Tempeh with Sweet Potato and Broccoli400g · 500 kcal · 28 g P Baked Tofu with Broccoli and Brown Rice450g · 500 kcal · 26 g P	450g	500	25	73	12
SnackApple Slices with Almond Butter150g 2 alternativas Apple Slices with Peanut Butter150g · 200 kcal · 8 g P Apple and Almond Snack150g · 200 kcal · 5 g P	150g	200	4	24	10
Total		1500	69	197	49

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

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Día 2

1500 kcal · 67 g P

Día 2
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoOatmeal with Soy Milk and Sliced Banana350g 2 alternativas Chia Berry Oat Porridge300g · 360 kcal · 12 g P Oatmeal with Berries and Chia Seeds350g · 360 kcal · 12 g P	350g	360	14	60	7
AlmuerzoTofu Wrap with Mixed Greens and Hummus300g 2 alternativas 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	300g	440	20	50	18
CenaStir-Fried Tofu and Vegetables with Brown Rice400g 2 alternativas Baked Tempeh with Sweet Potato and Broccoli400g · 500 kcal · 28 g P Baked Tofu with Broccoli and Brown Rice450g · 500 kcal · 26 g P	400g	500	24	61	18
SnackMixed Roasted Pumpkin Seeds35g 2 alternativas Apple Slices with Almond Butter150g · 200 kcal · 4 g P Apple Slices with Peanut Butter150g · 200 kcal · 8 g P	35g	200	9	3	17
Total		1500	67	174	60

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

Día 3

1500 kcal · 61 g P

Día 3
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoScrambled Tofu on Toast with Spinach300g 2 alternativas Greek Yogurt Berry Bowl300g · 350 kcal · 24 g P Greek Yogurt with Berries and Chia Seeds300g · 350 kcal · 22 g P	300g	350	20	36	14
AlmuerzoMediterranean Salad with Feta and Olives350g 2 alternativas 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	350g	450	15	23	33
CenaBlack Bean Chili with Avocado450g 2 alternativas Baked Tempeh with Sweet Potato and Broccoli400g · 500 kcal · 28 g P Baked Tofu with Broccoli and Brown Rice450g · 500 kcal · 26 g P	450g	500	22	63	18
SnackPear with Walnuts160g 2 alternativas Apple Slices with Almond Butter150g · 200 kcal · 4 g P Apple Slices with Peanut Butter150g · 200 kcal · 8 g P	160g	200	4	24	10
Total		1500	61	146	75

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

Día 4

1490 kcal · 76 g P

Día 4
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoSmoothie with Spinach, Protein Powder, and Berries400ml 2 alternativas Greek Yogurt Berry Bowl300g · 350 kcal · 24 g P Greek Yogurt with Berries and Chia Seeds300g · 350 kcal · 22 g P	400ml	350	25	40	10
AlmuerzoChickpea Salad Sandwich on Whole Wheat300g 2 alternativas 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	300g	450	18	61	15
CenaBaked Tempeh with Sweet Potato and Broccoli400g 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	400g	500	28	52	20
SnackCarrot Sticks with Hummus180g 2 alternativas Apple Slices with Almond Butter120g · 190 kcal · 4 g P Edamame Beans120g · 190 kcal · 17 g P	180g	190	5	20	10
Total		1490	76	173	55

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

Día 5

1490 kcal · 76 g P

Día 5
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoChia Pudding with Almond Milk and Mango300g 2 alternativas Avocado Toast on Whole Wheat with Everything Bagel Seasoning200g · 350 kcal · 10 g P Greek Yogurt Berry Bowl300g · 350 kcal · 24 g P	300g	350	10	42	16
AlmuerzoCottage Cheese with Pineapple and Walnut Pieces350g 2 alternativas Stir-Fried Tofu with Mixed Vegetables380g · 440 kcal · 25 g P Tofu Scramble Burrito280g · 450 kcal · 25 g P	350g	440	30	40	18
CenaVegetable and Red Lentil Curry with Rice450g 2 alternativas 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	450g	510	20	76	14
SnackRoasted Edamame50g 2 alternativas Edamame Beans120g · 190 kcal · 17 g P Edamame Beans in Pods150g · 190 kcal · 17 g P	50g	190	16	14	8
Total		1490	76	172	56

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

Día 6

1490 kcal · 65 g P

Día 6
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoWhole Wheat Pancakes with Maple Syrup and Berries250g 2 alternativas Chia Berry Oat Porridge300g · 360 kcal · 12 g P Oatmeal with Berries and Chia Seeds350g · 360 kcal · 12 g P	250g	360	10	67	6
AlmuerzoQuinoa and Roasted Vegetable Bowl350g 2 alternativas 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	350g	440	14	62	15
CenaPasta with Marinara Sauce, Lentils, and Nutritional Yeast450g 2 alternativas Baked Tofu with Roasted Broccoli and Quinoa450g · 510 kcal · 28 g P Red Lentil Dahl with Spinach and Rice480g · 510 kcal · 24 g P	450g	510	26	75	12
SnackGreek Yogurt with Honey180g 2 alternativas Edamame Beans120g · 190 kcal · 17 g P Edamame Beans in Pods150g · 190 kcal · 17 g P	180g	180	15	21	4
Total		1490	65	225	37

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

Día 7

1500 kcal · 60 g P

Día 7
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoOatmeal with Soy Milk and Sliced Banana350g 2 alternativas Chia Berry Oat Porridge300g · 360 kcal · 12 g P Oatmeal with Berries and Chia Seeds350g · 360 kcal · 12 g P	350g	360	14	60	7
AlmuerzoTofu Wrap with Mixed Greens and Hummus300g 2 alternativas 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	300g	440	20	50	18
CenaBlack Bean Chili with Avocado450g 2 alternativas Baked Tempeh with Sweet Potato and Broccoli400g · 500 kcal · 28 g P Baked Tofu with Broccoli and Brown Rice450g · 500 kcal · 26 g P	450g	500	22	63	18
SnackApple Slices with Almond Butter150g 2 alternativas Apple Slices with Peanut Butter150g · 200 kcal · 8 g P Apple and Almond Snack150g · 200 kcal · 5 g P	150g	200	4	24	10
Total		1500	60	197	53

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)

Proteínas67.7g

Carbohidratos183.4g

Grasas55g

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 kg
Tempeh300g
Edamame200g

Frutas y verduras

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

Lácteos

Greek Yogurt1 kg
Soy Milk1 L
Feta Cheese200g
Cottage Cheese400g

Despensa

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.
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 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.

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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