This 1,500-calorie vegetarian weight-loss meal plan makes it easy to eat your veggies and lose weight.

Victoria Seaver, M.S., R.D.
Updated February 14, 2020
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Whether you already follow a vegetarian diet or are just looking to go meatless sometimes, this 7-day vegetarian meal plan makes it easy to eat meat-free and lose weight. Eating more plant-based foods is a great way to boost your health. A vegetarian diet has been shown to reduce your risk of heart disease, type-2 diabetes and even certain types of cancer.

Don't Miss: The Best 30-Day Vegetarian Meal Plan

In this 1,500-calorie vegetarian weight-loss meal plan, we make sure to include plenty of filling foods so you feel satisfied-not starved-while cutting calories. Protein-rich beans and tofu, high-fiber whole grains, fruits and vegetables and healthy fats, like nuts, help to keep you feeling energized all day long (get our list of Best Vegetarian Protein Foods to Eat). Coupled this healthy plant-based meal plan with daily exercise and you're on track to lose a 1 to 2 pounds per week.

Looking for a different calorie level? See our vegetarian meal plans at 1,200 calories and 2,000 calories.

How to Meal Prep Your Week of Meals:

  1. Meal prep the Lemon-Roasted Vegetable Hummus Bowls and store in meal-prep containers for the work week. (To buy: amazon.com, $30 for 5)
  2. Bake a batch of the Baked Banana-Nut Oatmeal Cups to have throughout the week. Store in air-tight containers to keep fresh (To buy: amazon.com, $20 for 1 large).
  3. Make 3 hard-boiled eggs to have as snacks for the week. (To buy: amazon.com, $12 for 1 medium).

Day 1

Breakfast (450 calories)

  • 1 cup oatmeal cooked in 2 cup water
  • 1/3 cup raspberries
  • 1 Tbsp. chopped walnuts

Top oatmeal with raspberries, walnuts and a pinch of cinnamon.

A.M. Snack (190 calories)

  • 1 medium apple
  • 1 Tbsp. peanut butter

Lunch (345 calories)

P.M. Snack (131 calories)

  • 1/2 cup nonfat plain Greek yogurt
  • 1/4 cup sliced strawberries
  • 1 Tbsp. chia seeds

Dinner (394 calories)

Daily Totals: 1,511 calories, 55 g protein, 199 g carbohydrates, 40 g fiber, 60 g fat, 1,339 mg sodium.

Day 2

Shopping Tip: When buying a premade muesli, look for one without added sugars, which take away from the healthy goodness of this whole-grain breakfast.

Breakfast (245 calories)

A.M. Snack (183 calories)

  • 1/2 cup raspberries
  • 3/4 cup nonfat plain Greek yogurt
  • 1 Tbsp. chia seeds

Lunch (360 calories)

P.M. Snack (296 calories)

  • 1 medium banana
  • 2 Tbsp. peanut butter

Dinner (422 calories)

Daily Totals: 1,507 calories, 61 g protein, 187 g carbohydrates, 41 g fiber, 67 g fat, 1,456 mg sodium.

Day 3

Breakfast (271 calories)

A.M. Snack (158 calories)

  • 1 hard-boiled egg seasoned with a pinch each of salt and pepper
  • 1/4 avocado, sliced

Lunch (360 calories)

P.M. Snack (216 calories)

  • 1 cup nonfat plain Greek yogurt
  • 1/2 cup raspberries
  • 1 Tbsp. chia seeds

Dinner (479 calories)

Daily Totals: 1,484 calories, 69 g protein, 191 g carbohydrates, 39 g fiber, 56 g fat, 1,709 mg sodium.

Day 4

Breakfast (271 calories)

A.M. Snack (158 calories)

  • 1 hard-boiled egg seasoned with a pinch each of salt and pepper
  • 1/4 avocado, sliced

Lunch (465 calories)

P.M. Snack (202 calories)

  • 1 cup nonfat plain Greek yogurt
  • 2 clementines

Dinner (405 calories)

Daily Totals: 1,501 calories, 63 g protein, 206 g carbohydrates, 40 g fiber, 55 g fat, 1,394 mg sodium.

Day 5

Breakfast (306 calories)

A.M. Snack (215 calories)

  • 1/2 cup raspberries
  • 1 cup nonfat plain Greek yogurt
  • 1 Tbsp. chia seeds

Lunch (360 calories)

P.M. Snack (190 calories)

  • 1 medium apple
  • 1 Tbsp. peanut butter

Dinner (428 calories)

Daily Totals: 1,500 calories, 75 g protein, 171 g carbohydrates, 39 g fiber, 65 g fat, 1,354 mg sodium.

Day 6

Breakfast (450 calories)

  • 1 cup oatmeal cooked in 2 cup water
  • 1/2 cup raspberries
  • 1 Tbsp. chopped walnuts

Top oatmeal with raspberries, walnuts and a pinch of cinnamon.

A.M. Snack (137 calories)

  • 1 cup cucumber slices
  • 1/3 cup hummus

Lunch (345 calories)

P.M. Snack (190 calories)

  • 1 medium apple
  • 1 Tbsp. peanut butter

Dinner (360 calories)

Daily Totals: 1,499 calories, 54 g protein, 190 g carbohydrates, 40 g fiber, 66 g fat, 1,565 mg sodium.

Day 7

Breakfast (322 calories)

  • 1/2 cup oatmeal cooked in 1/2 cup skim milk and 1/2 cup water
  • 1/2 medium apple, diced
  • 1 Tbsp. chopped walnuts

A.M. Snack (190 calories)

  • 1 medium apple
  • 1 Tbsp. peanut butter

Lunch (345 calories)

P.M. Snack (158 calories)

  • 1 hard-boiled egg seasoned with a pinch each of salt and pepper
  • 1/4 avocado, sliced

Dinner (474 calories)

Daily Totals: 1,478 calories, 68 g protein, 185 g carbohydrates, 42 g fiber, 57 g fat, 1,639 mg sodium.

WATCH: How to Make Vegetarian Tikka Masala

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