1500 calorie vegan meal plan
In just a few clicks, generate your own 1500 calorie vegan meal plan or follow the 7-day sample plan. Either way you'll get a full grocery list and easy-to-follow recipes for the week.
Option 1: Generate your own plan
This will create a customizable diet plan where you can pick the recipes and swap/randomize meals until you have something you like.
Option 2: Pre-made plan with PDF
This pre-made PDF plan (1525cal, 105g protein, 131g net carbs, 53g fat, 27g fiber per day) cannot be customized.
Day 1
1550cal, 99g protein, 96g net carbs, 75g fat, 24g fiber
3/4 serving(s) (264cal, 4p, 36c, 8f)
3/4 serving(s) (362cal, 14p, 30c, 19f)
2 1/2 tomato(es) (149cal, 2p, 6c, 12f)
1 serving(s) (183cal, 9p, 3c, 15f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 2
1550cal, 96g protein, 101g net carbs, 71g fat, 31g fiber
3/4 serving(s) (264cal, 4p, 36c, 8f)
1 1/2 serving(s) (301cal, 14p, 21c, 16f)
1 serving(s) (180cal, 9p, 2c, 14f)
1 serving(s) (183cal, 9p, 3c, 15f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
2 patty (254cal, 20p, 22c, 6f)
2 1/2 serving(s) (189cal, 4p, 13c, 12f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 3
1550cal, 103g protein, 137g net carbs, 54g fat, 27g fiber
1 bagel(s) (248cal, 7p, 50c, 2f)
1 1/2 serving(s) (301cal, 14p, 21c, 16f)
1 serving(s) (180cal, 9p, 2c, 14f)
3/4 serving(s) (168cal, 13p, 19c, 4f)
1/2 cup(s) (47cal, 1p, 9c, 0f)
2 patty (254cal, 20p, 22c, 6f)
2 1/2 serving(s) (189cal, 4p, 13c, 12f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 4
1475cal, 110g protein, 159g net carbs, 34g fat, 24g fiber
1 bagel(s) (248cal, 7p, 50c, 2f)
2 oz (148cal, 12p, 4c, 8f)
1 1/3 serving(s) (231cal, 16p, 34c, 1f)
1 serving(s) (63cal, 1p, 5c, 4f)
3/4 serving(s) (168cal, 13p, 19c, 4f)
1/2 cup(s) (47cal, 1p, 9c, 0f)
5 tender(s) (286cal, 20p, 26c, 11f)
1 1/2 serving(s) (128cal, 4p, 13c, 5f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 5
1525cal, 103g protein, 138g net carbs, 54g fat, 22g fiber
1 bagel(s) (248cal, 7p, 50c, 2f)
1 sausage(s) (268cal, 28p, 11c, 12f)
1 serving(s) (85cal, 3p, 9c, 3f)
1/2 serving(s) (130cal, 2p, 18c, 4f)
1/2 serving(s) (105cal, 14p, 3c, 4f)
1 cucumber (60cal, 3p, 10c, 0f)
2 stuffed tomato(es) (261cal, 5p, 15c, 18f)
3 serving(s) (212cal, 5p, 22c, 10f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 6
1500cal, 100g protein, 126g net carbs, 54g fat, 25g fiber
1 packet(s) (165cal, 4p, 29c, 2f)
1/2 cup(s) (47cal, 1p, 9c, 0f)
1 sausage(s) (268cal, 28p, 11c, 12f)
1 serving(s) (85cal, 3p, 9c, 3f)
1/2 serving(s) (130cal, 2p, 18c, 4f)
1/2 serving(s) (105cal, 14p, 3c, 4f)
1 cucumber (60cal, 3p, 10c, 0f)
2 stuffed tomato(es) (261cal, 5p, 15c, 18f)
3 serving(s) (212cal, 5p, 22c, 10f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 7
1525cal, 126g protein, 161g net carbs, 28g fat, 34g fiber
1 packet(s) (165cal, 4p, 29c, 2f)
1/2 cup(s) (47cal, 1p, 9c, 0f)
1 1/2 serving(s) (427cal, 31p, 51c, 7f)
1 1/2 serving(s) (128cal, 4p, 13c, 5f)
1/2 serving(s) (105cal, 14p, 3c, 4f)
1 cucumber (60cal, 3p, 10c, 0f)
3/4 cup(s) (110cal, 14p, 2c, 3f)
1 serving(s) (68cal, 1p, 4c, 5f)
1 1/2 serving(s) (260cal, 18p, 38c, 1f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Protein shake
1 1/2 scoop per day (164cal, 36p, 1c, 1f)
Grocery List (51 items)
Nut and Seed Products
Roasted pumpkin seeds, unsalted
1/2 cup (59g)
Coconut flakes
1 1/2 tbsp (8g)
Almond butter
1 1/2 tbsp (24g)
Coconut milk, canned
6 tbsp (91mL)
Sunflower kernels
2 oz (57g)
Vegetables and Vegetable Products
Tomatoes
13 2/3 medium whole (2-3/5" dia) (1684g)
Asparagus
5 oz (142g)
Cauliflower
3 cup chopped (321g)
Mushrooms
2 1/4 cup, pieces or slices (158g)
Garlic
1 1/2 clove (5g)
Onion
1 3/4 medium (2-1/2" dia) (190g)
Cucumber
6 cucumber (8-1/4") (1856g)
Raw celery
3 1/3 stalk, medium (7-1/2" - 8" long) (133g)
Ketchup
1 1/4 tbsp (21g)
Bell pepper
1 large (171g)
Sweet potatoes
1 sweetpotato, 5" long (210g)
Red onion
1 1/2 small (105g)
Zucchini
1 large (323g)
Fresh spinach
2 cup(s) (60g)
Carrots
1 1/2 small (5-1/2" long) (75g)
Fruits and Fruit Juices
Banana
1 1/2 medium (7" to 7-7/8" long) (177g)
Apples
1 1/2 medium (3" dia) (273g)
Lemon juice
1 tbsp (14mL)
Blueberries
2 cup (296g)
Fats and Oils
Oil
1 1/2 oz (44mL)
Olive oil
3 tbsp (44mL)
Salad dressing
2/3 lbs (300mL)
Legumes and Legume Products
Lentils, raw
1 cup (184g)
Tempeh
2 oz (57g)
Vegetarian burger crumbles
3/4 cup (75g)
Soy sauce
1 1/4 tbsp (19mL)
Beverages
Water
16 cup(s) (3768mL)
Protein powder
12 3/4 scoop (1/3 cup ea) (395g)
Almond milk, unsweetened
1/3 gallon (1260mL)
Spices and Herbs
Salt
2 tsp (12g)
Black pepper
2 tsp, ground (5g)
Onion powder
1 tbsp (7g)
Other
Curry paste
1/2 tbsp (8g)
Veggie burger patty
4 patty (284g)
Mixed greens
3 1/2 package (5.5 oz) (528g)
Meatless chik'n tenders
5 pieces (128g)
Vegan sausage
2 sausage (200g)
Vegan cheese, shredded
1/3 cup (37g)
Italian seasoning
2 tsp (7g)
Vegan chik'n strips
1/4 lbs (106g)
Cereal Grains and Pasta
Seitan
4 oz (113g)
Brown rice
1/4 cup (53g)
Baked Products
Bagel
3 small bagel (3" dia) (207g)
Sweets
Jelly
3 serving 1 tbsp (63g)
Breakfast Cereals
Breakfast cereal
1 1/2 serving (45g)
Flavored instant oatmeal
2 packet (86g)
snack prep - 2 days
2. Cherry tomatoes
20 cals, 1p, 3c, 0f (per meal)
12 cherry tomatoes (204g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
breakfast prep - 2 days
1. Apple, banana, almond butter bowl
265 cals, 4p, 36c, 8f (per meal)
3/4 medium (7" to 7-7/8" long) (89g)
3/4 medium (3" dia) (137g)
3/4 tbsp (4g)
3/4 tbsp (12g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Put banana and apple chunks in a bowl. Mix together.
2
Top with coconut flakes and drizzle with almond butter.
lunch prep - 1 days
1. Curried lentils
360 cals, 14p, 30c, 19f (per meal)
4 tbsp (48g)
1/2 cup(s) (119mL)
1/2 dash (0g)
6 tbsp (90mL)
1/2 tbsp (8g)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Rinse lentils and place in a saucepan with the water. Bring to a boil, then cover, and simmer over low heat for 15 minutes. Stir in the curry paste, coconut cream and season with salt to taste. Return to a simmer, and cook for an additional 10 to 15 minutes, until tender.
2. Roasted tomatoes
150 cals, 2p, 6c, 12f (per meal)
Recipe has been scaled from original by 0.63x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C).
2
Slice tomatoes in half down through the stem and rub them with oil. Season them with a pinch of salt and pepper.
3
Bake for 30-35 minutes until soft. Serve.
protein prep - 7 days
1. Protein shake
165 cals, 36p, 1c, 1f (per meal)
dinner prep - 1 days
1. Simple seitan
245 cals, 30p, 13c, 8f (per meal)
2. Asparagus
155 cals, 3p, 4c, 13f (per meal)
5 oz (142g)
1 tbsp (14mL)
1/3 tsp (2g)
1/3 tsp, ground (1g)
1 tbsp (14mL)
Recipe has been scaled from original by 0.63x. Adjust cook times and pan sizes accordingly.
1
Heat olive oil in a pan over medium-high heat.
2
Add asparagus and cook for 5 minutes, until tender.
3
Add in lemon juice and seasoning; stir.
4
Remove from heat and serve.
dinner prep - 2 days
1. Veggie burger patty
255 cals, 20p, 22c, 6f (per meal)
2 patty (142g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cook burger according to package instructions.
2
Serve.
2. Simple mixed greens and tomato salad
190 cals, 4p, 13c, 12f (per meal)
1/2 cup (113mL)
7 1/2 cup (225g)
1 1/4 cup cherry tomatoes (186g)
Recipe has been scaled from original by 5x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
lunch prep - 2 days
1. Vegan cream of mushroom soup
300 cals, 14p, 21c, 16f (per meal)
3 cup chopped (321g)
3 cup(s) (720mL)
1 tbsp (7g)
1/4 tbsp (5g)
1/2 tbsp (8mL)
2 1/4 cup, pieces or slices (158g)
1 1/2 clove (5g)
1/2 tbsp, ground (3g)
3/4 small (53g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
In a small saucepan, heat the cauliflower, almond milk, onion powder, salt, and pepper. Bring to a boil.
2
Once boiling, reduce heat, and continue cooking for 8 minutes.
3
Blend the cauliflower mixture with a food processor, blender or immersion blender.
4
In a deep pan, add the oil, mushrooms, onion and garlic and cook over medium heat until onions soften, about 10 minutes.
5
Add cauliflower mixture to the mushrooms, cover, and bring to a boil. Let simmer for 10 minutes. Serve.
breakfast prep - 3 days
1. Small toasted bagel with jelly
250 cals, 7p, 50c, 2f (per meal)
snack prep - 2 days
1. Breakfast cereal with protein almond milk
170 cals, 13p, 19c, 4f (per meal)
3/8 scoop (1/3 cup ea) (12g)
3/4 serving (23g)
6 tbsp (90mL)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Mix protein powder and milk together in a bowl until there are no clumps. Add cereal.
2
Just find a cereal you like where a serving is in the 100-150 calorie range. Realistically, you could pick any breakfast cereal and just scale the serving size to be in that range since pretty much all breakfast cereals are going to have a very similar macronutrient breakdown. In other words, your choice of breakfast cereal is not going to make or break your diet, since they're mostly all just a quick, high-carbohydrate morning meal.
2. Blueberries
45 cals, 1p, 9c, 0f (per meal)
1 cup (148g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Rinse off blueberries and serve.
dinner prep - 1 days
1. Crispy chik'n tenders
285 cals, 20p, 26c, 11f (per meal)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
2. Simple salad with celery, cucumber & tomato
130 cals, 4p, 13c, 5f (per meal)
1/2 package (5.5 oz) (78g)
1 1/2 tbsp (23mL)
1/2 medium whole (2-3/5" dia) (62g)
1/2 cucumber (8-1/4") (151g)
1 stalk, medium (7-1/2" - 8" long) (40g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix all vegetables in a large bowl.
2
Drizzle salad dressing over when serving.
lunch prep - 1 days
1. Basic tempeh
150 cals, 12p, 4c, 8f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Slice tempeh into desired shapes, coat with oil, then season with salt, pepper, or your favorite seasoning blend.
2
Either saute in a pan over medium heat for 5-7 minutes or bake in a preheated 375°F (190°C) oven for 20-25 minutes, flipping halfway, until golden brown and crispy.
2. Sauteed peppers and onions
65 cals, 1p, 5c, 4f (per meal)
1/4 tbsp (4mL)
1/4 medium (2-1/2" dia) (28g)
1/2 large (82g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Add in pepper and onion and saute until vegetables are soft, about 15-20 minutes.
2
Season with some salt and pepper and serve.
3. Lentils
230 cals, 16p, 34c, 1f (per meal)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Cooking instructions of lentils can vary. Follow package instructions if possible.
2
Heat lentils, water, and salt in a saucepan over medium heat. Bring to a simmer and cover, cooking for about 20-30 minutes or until lentils are soft. Drain any extra water. Serve.
lunch prep - 2 days
1. Vegan sausage
270 cals, 28p, 11c, 12f (per meal)
2 sausage (200g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to package instructions.
2
Serve.
2. Sweet potato wedges
130 cals, 2p, 18c, 4f (per meal)
3/4 tbsp (11mL)
1 sweetpotato, 5" long (210g)
4 dash (3g)
2 dash, ground (1g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C) and grease a baking sheet.
2
Toss sweet potatoes in oil until all sides are well coated. Season with salt and pepper and toss once more, then arrange in a single layer on the baking sheet (if crowded, use two baking sheets).
3
Bake for a total of 25 minutes, or until golden brown and tender, flipping once at the halfway point to ensure even cooking.
3. Simple salad with celery, cucumber & tomato
85 cals, 3p, 9c, 3f (per meal)
2/3 package (5.5 oz) (103g)
2 tbsp (30mL)
2/3 medium whole (2-3/5" dia) (82g)
2/3 cucumber (8-1/4") (201g)
1 1/3 stalk, medium (7-1/2" - 8" long) (53g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Mix all vegetables in a large bowl.
2
Drizzle salad dressing over when serving.
snack prep - 3 days
1. Protein shake (almond milk)
105 cals, 14p, 3c, 4f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix until well-combined.
2
Serve.
2. Cucumber slices
60 cals, 3p, 10c, 0f (per meal)
3 cucumber (8-1/4") (903g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Slice cucumber into rounds and serve.
dinner prep - 2 days
1. Veggie stuffed tomatoes (dairy-free)
260 cals, 5p, 15c, 18f (per meal)
1/3 cup (37g)
4 medium whole (2-3/5" dia) (492g)
1 large (323g)
1 medium (2-1/2" dia) (110g)
2 cup(s) (60g)
2 tsp (7g)
2 dash (2g)
2 tbsp (30mL)
1
Preheat oven to 350 F (180 C).
2
Cut the top off each tomato and discard.
3
Take a spoon and hollow out each tomato, being sure not to puncture the walls. Discard the pulp and seeds.
4
Dry out the inside of the tomatoes with a paper towel. Salt insides and turn up side down over a paper towel to allow for further draining; set aside.
5
Dice zucchini and onion.
6
Heat oil in a skillet over medium heat. Add in zucchini, onion, Italian seasoning, and salt/pepper (to taste). Sauté until veggies have softened, about 4 minutes.
7
Toss in spinach and cook for another 2 minutes until wilted. Remove from heat.
8
Place tomatoes right side up on a baking dish. Take about half of the cheese and sprinkle at the bottom the tomatoes.
9
Stuff tomatoes with the veggie mixture and top with remaining cheese.
10
Bake for about 20-25 minutes until tomatoes are piping hot.
11
Optionally: place under broiler for about a minute to brown cheese.
2. Tomato cucumber salad
210 cals, 5p, 22c, 10f (per meal)
1 1/2 medium whole (2-3/5" dia) (185g)
3/4 cucumber (8-1/4") (226g)
3/4 small (53g)
3 tbsp (45mL)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Mix ingredients together in a bowl and serve.
breakfast prep - 2 days
1. Instant oatmeal with water
165 cals, 4p, 29c, 2f (per meal)
1
Put the oatmeal in a bowl and pour the water over it.
2
Microwave for 90 seconds - 2 minutes.
2. Blueberries
45 cals, 1p, 9c, 0f (per meal)
1 cup (148g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Rinse off blueberries and serve.
dinner prep - 1 days
1. Vegan crumbles
110 cals, 14p, 2c, 3f (per meal)
3/4 cup (75g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Cook crumbles according to package instructions. Season with salt and pepper.
2. Lentils
260 cals, 18p, 38c, 1f (per meal)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Cooking instructions of lentils can vary. Follow package instructions if possible.
2
Heat lentils, water, and salt in a saucepan over medium heat. Bring to a simmer and cover, cooking for about 20-30 minutes or until lentils are soft. Drain any extra water. Serve.
3. Simple mixed greens salad
70 cals, 1p, 4c, 5f (per meal)
1
Mix greens and dressing in a small bowl. Serve.
lunch prep - 1 days
1. Chik'n stir fry
425 cals, 31p, 51c, 7f (per meal)
1/4 lbs (106g)
1 1/2 small (5-1/2" long) (75g)
1/2 cup(s) (133mL)
1 1/4 tbsp (19mL)
3/4 medium (89g)
1/4 cup (53g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Prepare rice & water according to package instructions (adjust amount of water if needed) and set aside.
2
Meanwhile, add carrots, bell pepper strips, and a small splash of water into a pan over medium heat. Cook, stirring frequently until vegetables lightly steam and soften. Add in chik'n strips and cook until they are cooked through (check package instructions for additional details).
3
Add brown rice and soy sauce into the pan and combine. Heat through for a couple minutes and serve.
2. Simple salad with celery, cucumber & tomato
130 cals, 4p, 13c, 5f (per meal)
1/2 package (5.5 oz) (78g)
1 1/2 tbsp (23mL)
1/2 medium whole (2-3/5" dia) (62g)
1/2 cucumber (8-1/4") (151g)
1 stalk, medium (7-1/2" - 8" long) (40g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix all vegetables in a large bowl.
2
Drizzle salad dressing over when serving.