Vegan diets that are well-planned adhere to healthy eating rules and provide our bodies with all of the nutrients they require. They are suitable for all ages and stages of life, according to both the British Dietetic Association and the American Academy of Nutrition and Dietetics.
Vegan diets have been associated with reduced blood pressure and cholesterol, as well as decreased incidences of heart disease, type 2 diabetes, and some cancers, according to certain studies. Or basically, you are just willing to learn another type of nutrition, cooking style, or herbal cuisine. Recognizing the demands of people, Kerri Ann Jennings would like to share a 1500 calorie vegan meal plan with all of you in order to afford the need of any veggie lover.
How Do Vegan Meal Plans Work For Weight Loss?
Everyone knows that a vegetarian diet is a healthy diet, so if you balance your food intake, it will have great health benefits. For example, the introduction of the 1500 calorie vegan meal plan helps people improve their body condition.
Very good plant-based foods, these are foods that contain a lot of fiber. Thus, the body will be loaded with an extremely rich source of nutrients that cannot be fully provided by everyday meals. Those who focus on plant-based protein support increased fiber intake and tend to have better blood sugar regulation. Besides, it also helps to lower body weight and improve heart health significantly. In particular, this diet also helps people prevent some cancers.
Thereby surely everyone wants to change their normal diet to eat more plant-based foods. However, you do not know if you should be a vegetarian or not? The 1500 calorie vegan meal plan is a great choice for everyone who wants to lose weight. This regimen helps people get the health benefits through fortification of plant-based foods.
Who is This Meal Plan For?
Many people’s decision to go vegan is based on their desire to avoid participating in animal exploitation. Some people believe that all sentient beings have a right to life and that murdering for food is unethical. Others find it difficult to injure animals in order to put food on their own plate because of their love for them. They are abstaining from animal products because factory farming is cruel and inhumane.
Besides, some people are just on the need to have a healthy lifestyle and lean to a new experience with clean eating and nutrition attribution. These reasons are all rational and unitedly point to the basic and nutritional meal. Hence, a 1500 calorie meal plan vegan is built up firmly to afford all the needs of people below.
1500 Calorie Vegan Sample Meal
If you have a need for a weight loss diet, you should not skip the high protein vegan meal plan 1500 calories. The shares given below will help you get a comprehensive diet in 1 day. In addition, people can also change a bit according to personal preferences.
Breakfast
Starting your day with healthy fats and plant-based proteins will keep you energized. Some suggestions for your breakfast are as follows:
- 1 medium banana, sliced
- 1 tablespoon peanut butter
- 2 vegan pancakes
The method is very simple, you just need to add a teaspoon of warm water to peanut butter and put the butter mixture on bananas and pancakes to enjoy.
Breakfast snack
- 1 medium orange
- 3/4 cup edamame pods with a pinch of salt
Lunch
Lunch of 1500 calorie raw vegan meal plan you can eat lightly. Just prepare 1 cup of sliced cucumber mixed with 2 teaspoons of olive oil, then add lemon juice. Finally, each slice of cucumber is seasoned with a pinch of salt and pepper. Maybe eat a little more white beans and avocado toast for lunch.
Afternoon snack
- 1 medium apple
Dinner
- 1 serving of falafel salad with lemon-tahini sauce
Total Nutritional Breakdown
- Calories- 1522
- Protein- 52g
- Carbohydrates- 194g
- Fiber- 46g
- Fat- 68g
- Sodium- 1734mg
1500 calorie vegan meal plan high protein
Monday
On the first day of the challenging call vegan 1500 calorie meal plan. Conclude to having a new day with a fabulous breakfast.
Breakfast(386 calories)
- 2 Pancakes Vegan
- 1 tbsp. peanut butter 1 medium banana, cut
- Mix peanut butter with 1 tsp. warm water (or more, as needed, to thin out the peanut butter). Drizzle over pancakes and bananas.
A.M.Snack (212 calories)
- edamame pods, 3/4 cup, seasoned with a pinch of salt
- 1 orange, medium
Lunch (331 calories)
- White Bean & Avocado Toast, only 1 serving.
- 1 cup sliced cucumber, mixed with 2 tablespoons olive oil, a squeeze of lemon juice, and a sprinkling of salt and pepper.
P.M. Snack (95 calories)
- 1 medium apple
Dinner (499 calories)
- Falafel Salad with Lemon-Tahini Dressing, 1 serving
Total intake for the whole day: 1,522 calories
Tuesday
On the second day, we jump right into British cuisine with a luxurious breakfast but nutritional. Although keep following 1500 calorie vegan meal plan high protein regulation.
Breakfast (323 calories)
- 1 English Muffin with Peanut Butter and Chia Berry Jam
- 1 orange, medium
A.M. Snack (200 calories)
- 1 cup edamame pods, lightly seasoned with salt
Lunch (360 calories)
- Salad with White Beans and Veggies, 4 cups
P.M. Snack (101 calories)
- 1 medium pear
Dinner (500 calories)
- Buddha Bowl with 2 cups black-bean quinoa
Total intake for the whole day: 1,485 calories
Wednesday
Still on the way to winning the challenge, how you feel about two days go with all vegan foods.
Breakfast (266 calories)
- 1 serve Banana-Peanut Butter Toast
A.M. Snack (228 calories)
- a quarter cup of pumpkin seeds
Lunch (325 calories)
- Green Salad with Edamame and Beets, 1 serving
P.M. Snack (202 calories)
- 2 cups air-popped popcorn with 1 tablespoon olive oil and 1 tablespoon nutritional yeast.
Dinner (483 calories)
- ½ cup Curry Soup with Roasted Cauliflower and Potatoes
- 1 toasted small whole-wheat pita
- hummus, 1/3 cup
Total intake for the whole day:1,505 calories
Thursday
Quickness is not a good option to succeed, go slow. On day 4, we have a unique dish that combines soymilk and oatmeal.
Breakfast (401 calories)
- 1 cup Quinoa & Chia Oatmeal Mix cooked with 1/3 cup Quinoa & Chia Oatmeal Mix 1/4 cup soymilk (unsweetened)
- 1 banana, medium
A.M. Snack (101 calories)
- 1 pear, medium
Lunch (346 calories)
- A half-cup Curry Soup with Roasted Cauliflower and Potatoes
- 1 toasted small whole-wheat pita
P.M. Snack (171 calories)
- Pumpkin seeds, 3 tbsp (pepitas)
Dinner (472 calories)
- 1 serve Sweet Potato Stuffed with Hummus Dressing
Total intake for the whole day: 1,491 calories
Friday
Tracking the way of a 1500 calorie vegan meal plan, close to the final day, we have some of the favorite cakes for a vegan to you, enjoy the cool breakfast.
Breakfast (417 calories)
- 2 Pancakes Vegan
- blackberries, 1/2 cup
- peanut butter, 2 tbsp.
A.M. Snack (62 calories)
- 1 orange, medium
Lunch (325 calories)
- Sandwich with Veggies and Hummus, 1 serve
P.M. Snack (200 calories)
- 1 cup edamame pods, lightly seasoned with salt
Dinner (487 calories)
- Chickpea Curry (1 cup)
- 1 cup Quinoa (Basic)
Total intake for the whole day:1,490 calories
Saturday
What you would like to taste after the whole hectic week? An English Muffin is truly a great choice for beginning a new day.
Breakfast (262 calories)
- 1 English Muffin with Peanut Butter and Chia Berry Jam
A.M. Snack (101 calories)
- 1 pear, medium
Lunch (416 calories)
- Vegan Bistro Lunch Box (1 serving)
- 1 apple, medium
- Pumpkin seeds, 3 tbsp (pepitas)
P.M. Snack (202 calories)
- 2 cups air-popped popcorn with 1 tablespoon olive oil and 1 tablespoon nutritional yeast
Dinner (525 calories)
- 1 serve Thai Spaghetti Squash with Peanut Sauce (Thai Spaghetti Squash with Peanut Sauce)
- 1 cup Thai Cucumber Salad (vegan)
Total intake for the whole day:1,507 calories
Sunday
Finally, we are on the stage of the final, and all these 1500 calorie vegan meal plans above are examples of those who are gently led to be a vegan in the long term or short term—however, congratulations when you still keep the meal till now.
Breakfast (432 calories)
- 2 Pancakes Vegan
- blackberries, 3/4 cup
- peanut butter, 2 tbsp
A.M. Snack (105 calories)
- 1 banana, medium
Lunch (325 calories)
- Green Salad with Edamame and Beets (4 cups serving)
P.M. Snack (202 calories)
- 2 cups air-popped popcorn with 1 tablespoon olive oil and 1 tablespoon nutritional yeast.
Dinner (434 calories)
- 1 portion Spring Roll Bowl with a Rainbow of Veggies
Total intake for the whole day:1,498 calories
1500 Calorie Vegan Meal Plan Grocery list
- Almond milk and berries
- Spinach, leafy greens, kale, cucumber, mushroom, and eggplant are examples of vegetables.
- Wheat Flour Bread
- Potatoes dulces
- Tofu
- Onion
- Garlic
- Peppers
- Rice
- Quinoa
- Beans
- Cauliflower
- Edamame
- Bananas, avocados, oranges, apples, and pears are all fruits.
- Peanut butter
- Seeds from pumpkins
- Oatmeal
- Oil from olives
- Hummus
- Quinoa
- Spaghetti
Advantages And Disadvantages Of The 1500-Calorie Diet
As people mention, different goals will create different meal plants, the above information is all about a 1500 calorie vegan meal plan, what about the 1500-Calorie Diet? To get optimal results, eat 1500 calories of healthful food each day and keep to the right carbohydrate, protein, and fat ratio. However, don’t expect to lose weight quickly. The issue is, this diet is effective in the long run. As a result, you may anticipate a weekly weight reduction of half a pound to two pounds.
Advantages
- This diet is a healthy approach to reduce weight and those who follow it are more likely to maintain their weight. You consume enough calories to maintain a healthy diet.
- This diet can help you live a healthier life.
- The 1500-calorie diet is quite adaptable.
Disadvantage
- You must keep track of your calories.
- Cooking abilities are advantageous.
- This diet needs some forethought and effort, but it is long-term effective.
Nevertheless, Welldone, let Kerri Ann Jennings know if you succeed on the example of a 1500 calorie vegan meal plan high protein. We would love to answer and respond to all of your answers. Finally, I hope you have a great time finding inspiration, and we might meet each other in others programs.
Refer links:
1. https://www.eatingwell.com/article/290644/7-day-vegan-meal-plan-1500-calories/
2. https://kidshealth.org/en/teens/dieting.html
3. https://www.who.int/initiatives/behealthy/healthy-diet
