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 (1475cal, 98g protein, 125g net carbs, 51g fat, 33g fiber per day) cannot be customized.
Day 1
1500cal, 100g protein, 146g net carbs, 42g fat, 35g fiber
1 1/2 serving(s) (207cal, 8p, 18c, 9f)
1 clementine(s) (39cal, 1p, 8c, 0f)
1/2 serving(s) (171cal, 15p, 8c, 8f)
1 tomato(es) (60cal, 1p, 2c, 5f)
1/2 potato(es) (132cal, 3p, 25c, 0f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 2
1500cal, 100g protein, 146g net carbs, 42g fat, 35g fiber
1 1/2 serving(s) (207cal, 8p, 18c, 9f)
1 clementine(s) (39cal, 1p, 8c, 0f)
1/2 serving(s) (171cal, 15p, 8c, 8f)
1 tomato(es) (60cal, 1p, 2c, 5f)
1/2 potato(es) (132cal, 3p, 25c, 0f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 3
1500cal, 97g protein, 121g net carbs, 56g fat, 31g fiber
1 1/2 serving(s) (207cal, 8p, 18c, 9f)
1 clementine(s) (39cal, 1p, 8c, 0f)
2 serving(s) (342cal, 18p, 25c, 14f)
1/2 can(s) (124cal, 9p, 12c, 3f)
1 serving(s) (302cal, 10p, 30c, 14f)
1 1/2 serving(s) (102cal, 2p, 6c, 7f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 4
1500cal, 98g protein, 109g net carbs, 61g fat, 31g fiber
2 serving(s) (342cal, 18p, 25c, 14f)
1/2 can(s) (124cal, 9p, 12c, 3f)
2 cup (54cal, 4p, 6c, 0f)
1/2 serving(s) (90cal, 4p, 1c, 7f)
2 clementine(s) (78cal, 1p, 15c, 0f)
1 serving(s) (302cal, 10p, 30c, 14f)
1 1/2 serving(s) (102cal, 2p, 6c, 7f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 5
1475cal, 95g protein, 125g net carbs, 53g fat, 27g fiber
1 sandwich(es) (331cal, 10p, 34c, 16f)
1/2 serving(s) (117cal, 6p, 13c, 2f)
2 cup (54cal, 4p, 6c, 0f)
1/2 serving(s) (90cal, 4p, 1c, 7f)
2 clementine(s) (78cal, 1p, 15c, 0f)
1/2 sub(s) (261cal, 16p, 30c, 8f)
1 1/2 serving(s) (128cal, 4p, 13c, 5f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 6
1475cal, 98g protein, 113g net carbs, 53g fat, 35g fiber
1/2 serving(s) (240cal, 16p, 15c, 11f)
2 serving(s) (151cal, 3p, 10c, 9f)
2/3 serving(s) (337cal, 22p, 41c, 3f)
1 serving(s) (85cal, 3p, 9c, 3f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 7
1475cal, 98g protein, 113g net carbs, 53g fat, 35g fiber
1/2 serving(s) (240cal, 16p, 15c, 11f)
2 serving(s) (151cal, 3p, 10c, 9f)
2/3 serving(s) (337cal, 22p, 41c, 3f)
1 serving(s) (85cal, 3p, 9c, 3f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Protein shake
1 1/2 scoop per day (164cal, 36p, 1c, 1f)
Grocery List (48 items)
Other
Soy milk yogurt
3 container(s) (451g)
Soy milk, unsweetened
6 cup (1440mL)
Roasted chickpeas
1 cup (128g)
Mixed greens
4 package (5.5 oz) (616g)
Vegan cheese, sliced
4 1/2 slice(s) (90g)
Sub roll(s)
1/2 roll(s) (43g)
Italian seasoning
4 dash (2g)
Vegan sausage
1 sausage (100g)
Lentil pasta
1/3 lbs (151g)
Fruits and Fruit Juices
Clementines
9 fruit (666g)
Watermelon
16 oz (453g)
Fats and Oils
Oil
1 1/4 oz (37mL)
Olive oil
1 oz (30mL)
Balsamic vinaigrette
4 tbsp (60mL)
Salad dressing
14 tbsp (210mL)
Vegetables and Vegetable Products
Garlic
4 1/4 clove(s) (13g)
Kale leaves
3 cup, chopped (201g)
Tomatoes
4 medium whole (2-3/5" dia) (512g)
Onion
3/8 medium (2-1/2" dia) (43g)
Green pepper
1 tbsp, chopped (9g)
Potatoes
1 lbs (461g)
Beets, precooked (canned or refrigerated)
8 beets (2" dia, sphere) (400g)
Edamame, frozen, shelled
2 cup (236g)
Mushrooms
1 cup, chopped (70g)
Sugar snap peas
4 cup, whole (252g)
Fresh parsley
3/4 sprigs (1g)
Bell pepper
1/4 small (19g)
Cucumber
1 1/6 cucumber (8-1/4") (351g)
Raw celery
2 1/3 stalk, medium (7-1/2" - 8" long) (93g)
Broccoli
1 cup chopped (91g)
Carrots
1 medium (61g)
Soups, Sauces, and Gravies
Vegetable broth
6 cup(s) (mL)
Chunky canned soup (non-creamy varieties)
1 can (~19 oz) (526g)
Apple cider vinegar
1/4 tbsp (0mL)
Pasta sauce
1/3 jar (24 oz) (224g)
Legumes and Legume Products
Chickpeas, canned
1 3/4 can (784g)
Beverages
Water
2/3 gallon (2534mL)
Protein powder
10 1/2 scoop (1/3 cup ea) (326g)
Cereal Grains and Pasta
Seitan
1/3 lbs (156g)
Spices and Herbs
Black pepper
1 dash, ground (0g)
Salt
1/8 oz (1g)
Thyme, dried
2 tsp, ground (3g)
Balsamic vinegar
1/4 tbsp (4mL)
Baked Products
Bread
6 3/4 oz (192g)
Nut and Seed Products
Sunflower kernels
1 oz (28g)
Pistachios, dry roasted, without shells or salt added
1/2 cup (62g)
Snacks
High-protein granola bar
2 bar (80g)
Large granola bar
2 bar (74g)
snack prep - 3 days
breakfast prep - 3 days
lunch prep - 2 days
1. Chickpea & kale soup
430 cals, 21p, 45c, 11f (per meal)
1/2 tbsp (8mL)
3 clove(s) (9g)
6 cup(s) (mL)
3 cup, chopped (201g)
1 1/2 can (672g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
In a large pot over medium heat, heat the oil. Add in the garlic and saute for 1-2 minutes until fragrant.
2
Add in chickpeas and vegetable broth and bring to a boil. Stir in chopped kale and simmer for 15 minutes or until kale has wilted.
3
Crack a hefty amount of pepper on top and serve.
2. Watermelon
80 cals, 2p, 17c, 0f (per meal)
16 oz (453g)
1
Slice watermelon and serve.
protein prep - 7 days
1. Protein shake
165 cals, 36p, 1c, 1f (per meal)
dinner prep - 2 days
1. Garlic pepper seitan
170 cals, 15p, 8c, 8f (per meal)
1 tbsp (15mL)
2 tbsp, chopped (20g)
1 1/4 clove(s) (4g)
1 tbsp, chopped (9g)
4 oz (113g)
1 dash, ground (0g)
1/2 tbsp (8mL)
1/2 dash (0g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Heat olive oil in a skillet over medium-low heat.
2
Add onions and garlic, and cook, stirring until lightly browned.
3
Increase the heat to medium, and add the green pepper and seitan to the pan, stirring to coat the seitan evenly.
4
Season with salt and pepper. Add the water, reduce heat to low, cover, and simmer for 35 minutes in order for the seitan to absorb the flavors.
5
Cook, stirring until thickened, and serve immediately.
2. Basic baked potato
130 cals, 3p, 25c, 0f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
OVEN:
2
Heat oven to 350 degrees and position racks in top and bottom thirds. Wash potato (or potatoes) thoroughly with a stiff brush and cold running water. Dry, then using a standard fork poke 8 to 12 deep holes all over the spud so that moisture can escape during cooking. Place in a bowl and coat lightly with oil. Sprinkle with kosher salt and place potato directly on rack in middle of oven. Place a baking sheet on the lower rack to catch any drippings.
3
Bake 1 hour or until skin feels crisp but flesh beneath feels soft. Serve by creating a dotted line from end to end with your fork, then crack the spud open by squeezing the ends towards one another. It will pop right open. But watch out, there will be some steam.
4
MICROWAVE:
5
Scrub the potato, and prick several time with the tines of a fork. Place on a plate.
6
Cook on full power in the microwave for 5 minutes. Turn over, and continue to cook for 5 more minutes. When the potato is soft, remove from the microwave, and cut in half lengthwise.
7
Top as desired, keeping in mind that some toppings (e.g. butter) will significantly increase the calories of this dish, while others (e.g. salt, pepper, other seasonings) have little to no calories.
3. Roasted tomatoes
60 cals, 1p, 2c, 5f (per meal)
Recipe has been scaled from original by 0.5x. 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.
lunch prep - 2 days
1. Edamame & beet salad
340 cals, 18p, 25c, 14f (per meal)
4 tbsp (60mL)
8 beets (2" dia, sphere) (400g)
2 cup (236g)
4 cup (120g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cook edamame according to package instructions.
2
Arrange greens, edamame, and beets in a bowl. Drizzle with dressing and serve.
2. Chunky canned soup (non-creamy)
125 cals, 9p, 12c, 3f (per meal)
1 can (~19 oz) (526g)
1
Prepare according to instructions on package.
dinner prep - 2 days
1. Grilled 'cheese' with mushrooms
300 cals, 10p, 30c, 14f (per meal)
2 slice(s) (64g)
1 tsp, ground (1g)
1/2 tbsp (8mL)
1/2 cup, chopped (35g)
1 slice(s) (20g)
1
In a skillet over medium heat, add the oil, mushrooms, thyme, and salt and pepper to taste. Sauté until golden.
2
Put the cheese on one slice of bread and put the mushrooms on top.
3
Close the sandwich and put it back in the pan until cheese has melted and bread is toasty. Serve.
4
Note: To make in bulk, make all of the mushrooms and store in an air-tight container. Heat up and build the sandwich as usual when ready to eat.
2. Simple mixed greens salad
100 cals, 2p, 6c, 7f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
snack prep - 2 days
1. Sugar snap peas
55 cals, 4p, 6c, 0f (per meal)
4 cup, whole (252g)
Recipe has been scaled from original by 8x. Adjust cook times and pan sizes accordingly.
1
Season with salt if desired and serve raw.
breakfast prep - 2 days
1. High-protein granola bar
205 cals, 10p, 12c, 12f (per meal)
1 bar (40g)
lunch prep - 1 days
1. Vegan grilled cheese
330 cals, 10p, 34c, 16f (per meal)
1
Preheat skillet to medium-low with half of the oil.
2
Place one slice of bread on the skillet and top with cheese and the other slice of bread.
3
Grill until lightly browned- remove from skillet and add remaining oil. Flip the sandwich and grill the other side. Continue until cheese is melted.
2. Easy chickpea salad
115 cals, 6p, 13c, 2f (per meal)
3/4 sprigs (1g)
1/4 tbsp (0mL)
1/4 tbsp (4mL)
4 tbsp cherry tomatoes (37g)
1/8 small (9g)
1/4 can (112g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients to a bowl and toss. Serve!
dinner prep - 1 days
1. Seitan philly vegan cheesesteak
260 cals, 16p, 30c, 8f (per meal)
1 1/2 oz (43g)
1/4 small (19g)
1/8 medium (2-1/2" dia) (14g)
1/4 tbsp (4mL)
1/2 roll(s) (43g)
1/2 slice(s) (10g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a pan over medium heat and add peppers and onion and cook for a few minutes until they start to soften and onions begin to carmelize.
2
Add the cheese and lightly mix until it melts. Transfer veggies to a plate.
3
Add the sliced seitan to the pan and cook for a few minutes on each side, until it is warmed through and the edges are browned and crisp.
4
When the seitan is done, add the veggies back in and mix until well-combined.
5
Add the filling to the bun 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.
breakfast prep - 2 days
lunch prep - 2 days
1. Vegan sausage & veggie sheet pan
240 cals, 16p, 16c, 11f (per meal)
4 dash (2g)
2 tsp (10mL)
1 cup chopped (91g)
1 medium (61g)
1 small (1-3/4" to 2-1/4" dia.) (92g)
1 sausage (100g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°F) and line a sheet pan with parchment paper.
2
Toss vegetables in oil, italian seasoning, and some salt and pepper.
3
Spread vegetables and sausage on the baking sheet and roast, stirring once halfway through, until vegetables are soft and sausage is golden, about 35 minutes. Serve.
2. Simple mixed greens and tomato salad
150 cals, 3p, 10c, 9f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
dinner prep - 2 days
1. Lentil pasta
335 cals, 22p, 41c, 3f (per meal)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Cook lentil pasta according to package.
2
Top with sauce and serve.
2. 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 - 2 days
1. Pistachios
190 cals, 7p, 6c, 14f (per meal)
1/2 cup (62g)