1500 Calorie Vegetarian Diet Chart

Packed with healthy whole foods, this vegetarian clean-eating meal plan will provide the nutrients you needs and none of the stuff it doesn't. We ditch added sugars, simple starches and unhealthy fats while pumping up the high-fiber fruits, vegetables and plant-based proteins (like beans, edamame and lentils). The high-fiber, high-protein meals and snacks in this plan will help you feel fuller on 1,500 calories a day and will better balance your blood sugar to keep energy levels stable. (Think it's hard to get enough protein on a vegetarian diet? Try these top vegetarian protein foods).

A little meal-prep at the beginning of the week makes the busy weekdays easier and ensures you'll have healthy and delicious meals at the ready. With this week of healthy eating already mapped out, pair this meal plan with daily exercise and you're on track to lose a healthy 1 to 2 pounds per week.

Looking for a different calorie level? See this same meal plan at 1,200 calories.

How to Meal-Prep Your Week of Meals:

• 1. When making theRoasted Vegetable & Black Bean Tacosfor dinner on Day 1, make the associated recipe for theSheet-Pan Roasted Root Vegetablesand save the leftovers to use later in the week for different meals.
• 2. Cook 7 hard-boiled eggs to have with breakfast on Days 2 and 6 and as snacks throughout the week.
• 3. Make theSherry-Shallot Vinaigretteto use throughout the week.
• 4. Assemble and freeze theSlow-Cooker Creamy Lentil Soup Freezer Packto have on Days 5 and 7.

Day 1

Roasted Vegetable & Black Bean Tacos

Breakfast (318 Calories)

A.M. Snack (185 calories)

• 2 Tbsp. unsalted almonds
• 1 plum

Lunch (343 calories)

P.M. Snack (200 calories)

• 1 medium apple, sliced
• 1 Tbsp. peanut nutter

Dinner (343 calories)

Evening Snack (104 calories)

Daily Totals: 1,493 calories, 56 g protein, 180 g carbohydrate, 39 g fiber, 70 g fat, 1,023 mg sodium.

Day 2

Prewashed Greens

Breakfast (292 Calories)

• 1 medium orange

A.M. Snack (187 calories)

• 1/2 cup raspberries
• 3 Tbsp. almonds

Lunch (444 calories)

• 1 medium pear

P.M. Snack (78 calories)

• 1 large hard-boiled egg seasoned with a pinch each salt and pepper

Dinner (496 calories)

• 1 slice whole-wheat toast topped with 1/4 avocado, mashed, and seasoned with a pinch each salt and pepper

Daily Totals: 1,497 calories, 60 g protein, 146 g carbohydrate, 43 g fiber, 84 g fat, 1,989 mg sodium.

Day 3

Roasted Root Veggies and Greens over Spiced Lentils

Breakfast (320 calories)

• 1 cup plain nonfat Greek yogurt
• 1/2 cup raspberries
• 1 slice whole wheat toast drizzled with 2 Tsp. olive oil and a pinch each of salt & pepper

A.M. Snack (151 calories)

• 1 cup sliced cucumber
• 2 Tbsp. crumbled feta cheese
• 1 Tbsp.Sherry-Shallot Vinaigrette

Toss cucumber and feta with vinaigrette to create a quick cucumber salad.

Lunch (407 calories)

• 1 medium orange

P.M. Snack (187 calories)

• 1/2 cup raspberries
• 3 Tbsp. unsalted almonds

Dinner (370 calories)

Daily Totals: 1,516 calories, 69 g protein, 147 g carbohydrates, 30 g fiber, 61 g fat, 1,187 mg sodium.

Day 4

spaghetti squash with roasted tomatoes beans and almond pesto

Breakfast (318 calories)

A.M. Snack (156 calories)

• 2 large hard-boiled eggs seasoned with a pinch each of salt and pepper

Lunch (435 calories)

• 1 medium orange

If desired, use the Sherry-Shallot Vinaigrette to dress the salad in place of the simple olive oil and balsamic dressing listed in the recipe.

P.M. Snack (185 calories)

• 1 plum
• 3 Tbsp. almonds

Dinner (400 calories)

Meal-Prep Tip: You should have 3/4 cup cannellini beans left over from dinner. Save them to use in dinner on Day 7. Cook the Slow-Cooker Creamy Lentil Soup Freezer Pack overnight so it's ready to take for lunch on Day 5 and save for lunch on Day 7.

Daily Totals: 1,494 calories, 65 g protein, 167 g carbohydrate, 36 g fiber, 73 g fat, 1,800 mg sodium.

Day 5

Tofu & Vegetable Scramble

Breakfast (320 calories)

• 1 cup plain nonfat Greek yogurt
• 1/2 cup raspberries
• 1 slice whole wheat toast drizzled with 2 Tsp. olive oil and a pinch each of salt & pepper

A.M. Snack (185 calories)

• 1 plum
• 2 Tbsp. unsalted almonds

Lunch (320 calories)

P.M. Snack (154 calories)

• 1 cup sliced carrots
• 1/4 cup hummus

Dinner (419 calories)

Evening Snack (104 calories)

Daily Totals: 1,502 calories, 88 g protein, 160 g carbohydrate, 39 g fiber, 63 g fat, 1,885 mg sodium.

Day 6

Squash & Red Lentil Curry

Breakfast (292 Calories)

• 1 medium orange

A.M. Snack (252 calories)

• 1 medium apple, sliced
• 1 1/2 Tbsp. peanut butter

Lunch (374 calories)

If desired, use the Sherry-Shallot Vinaigrette to dress the salad in place of the simple olive oil and balsamic dressing listed in the recipe.

P.M. Snack (156 calories)

• 2 hard-boiled egg seasoned with a pinch each salt and pepper.

Dinner (430 calories)

Daily Totals: 1,503 calories, 59 g protein, 166 g carbohydrates, 40 g fiber, 72 g fat, 2,569 mg sodium.

Day 7

Raw Vegan Zoodles with Romesco

Breakfast (318 calories)

A.M. Snack (252 calories)

• 1 medium apple, sliced
• 1 1/2 Tbsp. peanut butter

Lunch (320 calories)

P.M. Snack (256 calories)

• 1 medium pear
• 3 Tbsp. almonds

Dinner (361 calories)

• 3/4 cup canned cannellini beans, rinsed

Microwave the beans until heated through, about 1 minute. Mix in with the zoodles and sauce.

Daily Totals: 1,507 calories, 67 g protein, 193 g carbohydrate, 49 g fiber, 62 g fat, 1,564 mg sodium.

• 3-Day Clean-Eating Kick-Start Meal Plan: 1,500 Calories
• 7-Day Sugar-Detox Meal Plan: 1,500 Calories
• 7-Day Vegetarian Meal Plan: 1,500 Calories
• 14-Day Clean-Eating Meal Plan: 1,500 Calories
• See All of Our Clean-Eating Meal Plans

1500 Calorie Vegetarian Diet Chart

Source: https://www.eatingwell.com/article/291584/clean-eating-vegetarian-meal-plan-to-lose-weight-1500-calories/

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