7-Day Vegetarian Meal Plan: 1,500 Calories

By: Victoria Seaver, M.S., R.D., Digital Meal Plan Editor

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

7-Day Vegetarian Meal Plan: 1,500 Calories

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. 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. Coupled this healthy plant-based meal plan with daily exercise and you're on track to lose a 1 to 2 pounds per week.

How to Meal Prep Your Week of Meals:

1. Make the Spiced Chickpea "Nuts" ahead of time. Cover and store at room temperature.
2. Make a hard-boiled egg for Day 3.
3. Prep your salad ingredients for Days 1, 2, 3 and 7. Wash your greens, shred the carrots, halve the tomatoes and slice the cucumber. Keep the salad greens separate from the chopped veggies to prevent wilting.

 

Day 1

Breakfast (345 calories)
Oatmeal with Fruit & Nuts
• 1/2 cup oatmeal cooked in 1/2 cup skim milk and 1/2 cup water
• 1/2 medium apple, diced
• 2 Tbsp. chopped walnuts
Top oatmeal with apple, walnuts and a pinch of cinnamon.

A.M. Snack (152 calories)
• 1/2 medium apple
• 1 Tbsp. peanut butter

Lunch (362 calories)
Green Salad with Spiced Chickpea "Nuts"
• 2 cups mixed greens
• 5 cherry tomatoes, halved
• 1/2 cup cucumber slices
• 1/4 cup Spiced Chickpea "Nuts"
• 2 Tbsp. feta cheese
Combine ingredients and top with 1 Tbsp. each olive oil & balsamic vinegar.

P.M. Snack (126 calories)
• 3/4 cup nonfat plain Greek yogurt
• 1/2 cup sliced strawberries

Dinner (510 calories)
• 1 serving Mozzarella, Basil & Zucchini Frittata
• 2 cups mixed greens
• 2 diagonal slices baguette (1/4 inch thick), preferably whole-wheat, toasted
Top salad with 1/2 Tbsp. each olive oil & balsamic vinegar.

Daily Totals: 1,521 calories, 66 g protein, 139 g carbohydrates, 25 g fiber, 80 g fat, 1,358 mg sodium

 

Day 2

Shopping Tip: When buying a premade muesli, look for one without added sugars and that hasn't been toasted in oil, which take away from the healthy goodness of this whole-grain breakfast.

Breakfast (320 calories)
• 1 cup nonfat plain Greek yogurt
• 1/3 cup muesli
• 1/2 cup blueberries

A.M. Snack (105 calories)
• 1 medium banana

Lunch (386 calories)
• 2 Tomato-Cheddar Cheese Toasts
• 2 cups mixed greens
• 1/2 cup cucumber slices
• 1/4 cup grated carrot
• 1 Tbsp. chopped walnuts
Combine ingredients and top salad with 1 Tbsp. each olive oil & balsamic vinegar.

P.M. Snack (131 calories)
• 10 walnut halves

Dinner (492 calories)
• 2 Butternut Squash & Black Bean Tostadas
• 2 clementines

Evening Snack (50 calories)
• 1 Tbsp. chocolate chips, preferably dark chocolate

Daily Totals: 1,484 calories, 60 g protein, 180 g carbohydrates, 31 g fiber, 69 g fat, 1,088 mg sodium

 

Day 3

Breakfast (336 calories)
• 1 serving Peanut Butter-Banana Cinnamon Toast
• 2 clementines

A.M. Snack (183 calories)
• 1 hard-boiled egg seasoned with a pinch each of salt and pepper
• 8 walnut halves

Lunch (362 calories)
Green Salad with Spiced Chickpea "Nuts"
• 2 cups mixed greens
• 5 cherry tomatoes, halved
• 1/2 cup cucumber slices
• 1/4 cup Spiced Chickpea "Nuts"
• 2 Tbsp. feta cheese
Combine ingredients and top salad with 1 Tbsp. each olive oil & balsamic vinegar.

P.M. Snack (154 calories)
• 1 cup nonfat plain Greek yogurt
• 1/4 cup blueberries

Dinner (487 calories)
• 2 cups Tomato & Artichoke Gnocchi

Meal-Prep Tip: Save 1 1/4 cup of the Tomato & Artichoke Gnocchi to have for lunch on Day 4.

Daily Totals: 1,520 calories, 65 g protein, 184 g carbohydrates, 28 g fiber, 62 g fat, 1,683 mg sodium

 

Day 4

Breakfast (320 calories)
• 1 cup nonfat plain Greek yogurt
• 1/3 cup muesli
• 1/2 cup blueberries

A.M. Snack (131 calories)
• 8 walnut halves

Lunch (391 calories)
• 1 1/4 cup leftover Tomato & Artichoke Gnocchi
• 2 cups mixed greens
Top greens with 1/2 Tbsp. each olive oil & balsamic vinegar.

P.M. Snack (105 calories)
• 1 medium banana

Dinner (524 calories)
Bean & Veggie Taco Bowl
• 3/4 cup cooked brown rice
• 3/4 cup cooked black beans
• 1/2 green bell pepper and 1/2 onion, sliced and sautéed in 1 tsp. olive oil
• 1 oz. shredded Cheddar cheese
• 1/4 cup salsa
Top rice with beans, vegetables, cheese and salsa. Garnish with cilantro, lime and hot sauce, if desired.

Daily Totals: 1,495 calories, 64 g protein, 207 g carbohydrates, 34 g fiber, 52 g fat, 880 mg sodium

 

Day 5

Breakfast (306 calories)
• 1 serving Avocado-Egg Toast
• 1 clementine

A.M. Snack (140 calories)
• 1/2 green bell pepper, sliced
• 3 Tbsp. hummus
• 2 medium carrots

Lunch (354 calories)
• 1 serving Apple & Cheddar Pita Pockets

P.M. Snack (178 calories)
• 1/2 medium apple
• 10 walnut halves

Dinner (492 calories)
• 1 2/3 cups Vegetarian Tikka Masala
• 3/4 cup brown rice
• 2 cups spinach, steamed
• 1/2 whole-wheat pita round (6-1/2-inch)

Meal-Prep Tip: Save 1 2/3 cup Vegetarian Tikka Masala to have for lunch on Day 6.

Daily Totals: 1,503 calories, 61 g protein, 191 g carbohydrates, 36 g fiber, 62 g fat, 1,999 mg sodium

 

Day 6

Breakfast (320 calories)
• 1 cup nonfat plain Greek yogurt
• 1/3 cup muesli
• 1/2 cup blueberries or other berries

A.M. Snack (162 calories)
• 1/4 cup cucumber slices
• 3 Tbsp. hummus
• 2 medium carrots

Lunch (424 calories)
• 1 2/3 cups leftover Vegetarian Tikka Masala
• 1 whole-wheat pita round (6-1/2-inch)
• 2 cups spinach, steamed

P.M. Snack (173 calories)
• 1 medium apple
• 6 walnut halves

Dinner (376 calories)
• 1 serving Pita "Pizzas" with balsamic vinaigrette dressed greens

Evening Snack (50 calories)
• 1 Tbsp. chocolate chips, preferably dark chocolate

Daily Totals: 1,504 calories, 77 g protein, 200 g carbohydrates, 38 g fiber, 56 g fat, 1,810 mg sodium

 

Day 7

Breakfast (345 calories)
Oatmeal with Fruit & Nuts
• 1/2 cup oatmeal cooked in 1/2 skim milk and 1/2 cup water
• 1/2 medium apple, diced
• 2 Tbsp. chopped walnuts
Top oatmeal with apple, walnuts and a pinch of cinnamon.

A.M. Snack (152 calories)
• 1/2 medium apple
• 8 walnut halves

Lunch (386 calories)
• 2 Tomato-Cheddar Cheese Toasts
• 2 cups mixed greens
• 1/2 cup cucumber, sliced
• 1/4 cup grated carrot
• 1 Tbsp. chopped walnuts
Combine salad ingredients and top with 1 Tbsp. each olive oil & balsamic vinegar.

P.M. Snack (175 calories)
• 1 cup nonfat plain Greek yogurt
• 1/2 cup blueberries

Dinner (450 calories)
• 1 1/2 cups Farmers' Market Fried Rice
• 1 Tbsp. chocolate chips, preferably dark chocolate, to enjoy after dinner

Daily Totals: 1,565 calories, 62 g protein, 190 g carbohydrates, 25 g fiber, 68 g fat, 938 mg sodium

 

Watch How to Make Baked Chickpea "Nuts"

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