1-Day 1,500-Calorie Vegan Meal Plan

By: Sara Haas, R.D.N., L.D.N.
Crispy Tofu with Edamame-Mushroom Stirfry

Looking to cut out dairy or try a day of vegan eating? Here's the meal plan to help you do it.

Want to try a day of vegan eating? This 1-day 1,500-calorie meal plan will show you just how tasty and satisfying it can be to eat a plant-based diet. Skipping the animal products and filling up your plate with a balance of vegetables, fruits, whole grains and legumes is a healthy approach to eating. Even if you're not looking to go full-time vegan, these recipes are great ways to incoroporate more plant-based foods into your diet.

Maple Granola with Banana & Almond Milk

Breakfast (281 Calories)

Maple Granola with Banana & Almond Milk

 

This quick and healthy granola recipe can be enjoyed like cereal with a nondairy milk or sprinkled over vegan yogurt to make an easy parfait. Serve with a banana for a balanced breakfast.

 
Almond-Stuffed Dates

Morning Snack (149 Calories)

Almond-Stuffed Dates

 

Medjool dates are softer than their semi-dry Deglet Noor cousins and therefore, much easier to stuff with almonds. This healthy snack recipe is stuffed with salted roasted almonds and rolled in orange zest.

 

Lunch (382 Calories)

Black Bean & Mango Salad

 

Coleslaw mix—a combination of shredded cabbage and carrots—makes this healthy lunch salad recipe quick to prepare. Here we serve the salad over crisp lettuce but the coleslaw-bean mixture can also be used as a delicious taco topping.

 

Afternoon Snack (123 Calories)

Guacamole with Bell Pepper Dippers

 

Skip tortilla chips and get a healthy dose of vitamin C when you use bell pepper as a dipper for guacamole in this quick snack recipe.

 

Dinner (379 Calories)

Crispy Tofu with Edamame-Mushroom Stirfry

 

In this healthy vegan dinner recipe, pressing the tofu may seem fussy but it's crucial to getting crispy results. Black rice, also labeled forbidden rice, gets its color from anthocyanins — healthy antioxidants that also give eggplant and blueberries their dark hue.

 

Dessert (171 Calories)

Frozen Chocolate-Coconut Milk with Strawberries

 

In this quick dessert recipe, fresh strawberries top nondairy chocolate "ice cream" for a cooling treat.

 

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