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1500 Calorie Vegan Meal Plan

Created by Roman Leshchuh, founder of Mealyno. Generated from published formulas. Method. Updated September 2026.

What is a 1500 calorie vegan meal plan?

A 1500 calorie vegan meal plan is a seven-day menu where each day adds up to about 1500 kcal (within 50). This one averages 69 g protein a day over 4 meals.

1500

kcal a day

69

g protein a day

17

g protein a meal

7

days

Generated by Mealyno from published formulas. Not reviewed by a doctor or dietitian. Details

Day 1

1500 kcal · 76 g P

Day 1
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastTofu Scramble with Spinach and Toast300g 2 swaps Smoothie with Spinach, Banana, and Plant Protein400ml · 380 kcal · 20 g P Berry Protein Smoothie Bowl400g · 370 kcal · 20 g P	300g	380	22	37	16
LunchLentil Quinoa Salad Bowl400g 2 swaps Leftover Sweet Potato and Black Bean Chili350g · 450 kcal · 20 g P Quinoa Salad with Black Beans and Corn300g · 450 kcal · 20 g P	400g	450	20	61	14
SnackRoasted Chickpea Snack60g 2 swaps Carrot Sticks with Garlic Hummus180g · 170 kcal · 6 g P Cucumber Sticks with Hummus150g · 160 kcal · 5 g P	60g	170	8	23	5
DinnerBaked Tofu with Broccoli and Brown Rice450g 2 swaps Black Bean Burgers on Whole Wheat Buns with Side Salad300g · 500 kcal · 25 g P Red Lentil Dahl with Spinach and Rice470g · 500 kcal · 24 g P	450g	500	26	63	16
Total		1500	76	184	51

About the same kcal and protein. Day totals above are not recalculated.

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Day 2

1500 kcal · 64 g P

Day 2
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastOatmeal with Berries and Chia Seeds350g 2 swaps Berry Protein Smoothie Bowl400g · 370 kcal · 20 g P Oatmeal with Chia Seeds and Banana180g · 370 kcal · 10 g P	350g	370	12	58	10
LunchBlack Bean and Rice Wrap380g 2 swaps Leftover Sweet Potato and Black Bean Chili350g · 450 kcal · 20 g P Lentil Quinoa Salad Bowl400g · 450 kcal · 20 g P	380g	460	18	66	14
SnackApple Slices with Almond Butter120g 2 swaps Edamame Beans120g · 190 kcal · 17 g P Edamame Beans in Pods150g · 190 kcal · 17 g P	120g	190	4	21	10
DinnerTempeh Stir-Fry with Mixed Vegetables420g 2 swaps Baked Tempeh with Roasted Broccoli400g · 480 kcal · 30 g P Lentil Pasta with Marinara Sauce400g · 490 kcal · 32 g P	420g	480	30	50	18
Total		1500	64	195	52

About the same kcal and protein. Day totals above are not recalculated.

Day 3

1500 kcal · 72 g P

Day 3
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastSmoothie Bowl with Pea Protein and Granola350ml 2 swaps Smoothie with Spinach, Banana, and Plant Protein400ml · 380 kcal · 20 g P Tofu Scramble with Spinach and Toast300g · 380 kcal · 22 g P	350ml	390	25	46	12
LunchMediterranean Chickpea Salad400g 2 swaps Buddha Bowl with Quinoa, Roasted Chickpeas, and Tahini Dressing350g · 440 kcal · 20 g P Stir-Fried Tofu with Mixed Vegetables380g · 440 kcal · 25 g P	400g	440	15	55	18
SnackRoasted Pumpkin Seeds30g 2 swaps Cucumber Sticks with Hummus150g · 160 kcal · 5 g P Apple Slices with Almond Butter150g · 150 kcal · 5 g P	30g	160	8	1	14
DinnerRed Lentil Dahl with Spinach and Rice480g 2 swaps Baked Tofu with Roasted Broccoli and Quinoa450g · 510 kcal · 28 g P Baked Falafel with Tahini and Salad420g · 520 kcal · 20 g P	480g	510	24	79	11
Total		1500	72	181	55

About the same kcal and protein. Day totals above are not recalculated.

Day 4

1500 kcal · 58 g P

Day 4
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastPeanut Butter Banana Toast250g 2 swaps Vegan Protein Pancakes with Maple Syrup320g · 405 kcal · 22 g P Avocado Toast with Hemp Seeds250g · 390 kcal · 14 g P	250g	400	14	48	17
LunchQuinoa Black Bean Bowl390g 2 swaps Black Bean and Rice Wrap300g · 430 kcal · 16 g P Chickpea Salad Sandwich on Whole Grain Bread250g · 430 kcal · 22 g P	390g	430	16	65	12
SnackVegan Soy Yogurt with Berries200g 2 swaps Apple Slices with Almond Butter150g · 150 kcal · 5 g P Roasted Pumpkin Seeds25g · 150 kcal · 8 g P	200g	150	8	21	4
DinnerBaked Falafel with Tahini and Salad420g 2 swaps Chickpea Curry with Brown Rice520g · 520 kcal · 18 g P Pasta with Marinara Sauce and White Beans400g · 520 kcal · 25 g P	420g	520	20	58	23
Total		1500	58	192	56

About the same kcal and protein. Day totals above are not recalculated.

Day 5

1500 kcal · 81 g P

Day 5
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastTofu Scramble with Spinach and Toast300g 2 swaps Smoothie with Spinach, Banana, and Plant Protein400ml · 380 kcal · 20 g P Berry Protein Smoothie Bowl400g · 370 kcal · 20 g P	300g	380	22	37	16
LunchTempeh Stir-Fry with Mixed Vegetables420g 2 swaps Red Lentil Soup with Crusty Bread450ml · 510 kcal · 26 g P Edamame and Soba Noodle Salad420g · 515 kcal · 25 g P	420g	480	30	50	18
SnackRoasted Chickpea Snack60g 2 swaps Carrot Sticks with Garlic Hummus180g · 170 kcal · 6 g P Cucumber Sticks with Hummus150g · 160 kcal · 5 g P	60g	170	8	23	5
DinnerLentil Quinoa Salad Bowl410g 2 swaps Stir-Fried Tofu with Mixed Vegetables400g · 470 kcal · 28 g P Baked Tempeh with Roasted Broccoli400g · 480 kcal · 30 g P	410g	470	21	63	15
Total		1500	81	173	54

About the same kcal and protein. Day totals above are not recalculated.

Day 6

1500 kcal · 55 g P

Day 6
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastOatmeal with Berries and Chia Seeds350g 2 swaps Berry Protein Smoothie Bowl400g · 370 kcal · 20 g P Oatmeal with Chia Seeds and Banana180g · 370 kcal · 10 g P	350g	370	12	58	10
LunchMediterranean Chickpea Salad400g 2 swaps Buddha Bowl with Quinoa, Roasted Chickpeas, and Tahini Dressing350g · 440 kcal · 20 g P Stir-Fried Tofu with Mixed Vegetables380g · 440 kcal · 25 g P	400g	440	15	55	18
SnackApple Slices with Almond Butter120g 2 swaps Edamame Beans120g · 190 kcal · 17 g P Edamame Beans in Pods150g · 190 kcal · 17 g P	120g	190	4	21	10
DinnerRed Lentil Dahl with Spinach and Rice470g 2 swaps Baked Tofu with Broccoli and Brown Rice450g · 500 kcal · 26 g P Black Bean Burgers on Whole Wheat Buns with Side Salad300g · 500 kcal · 25 g P	470g	500	24	76	11
Total		1500	55	210	49

About the same kcal and protein. Day totals above are not recalculated.

Day 7

1500 kcal · 77 g P

Day 7
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastSmoothie Bowl with Pea Protein and Granola350ml 2 swaps Smoothie with Spinach, Banana, and Plant Protein400ml · 380 kcal · 20 g P Tofu Scramble with Spinach and Toast300g · 380 kcal · 22 g P	350ml	390	25	46	12
LunchBlack Bean and Rice Wrap380g 2 swaps Leftover Sweet Potato and Black Bean Chili350g · 450 kcal · 20 g P Lentil Quinoa Salad Bowl400g · 450 kcal · 20 g P	380g	460	18	66	14
SnackVegan Soy Yogurt with Berries200g 2 swaps Apple Slices with Almond Butter150g · 150 kcal · 5 g P Roasted Pumpkin Seeds25g · 150 kcal · 8 g P	200g	150	8	21	4
DinnerBaked Tofu with Broccoli and Brown Rice450g 2 swaps Black Bean Burgers on Whole Wheat Buns with Side Salad300g · 500 kcal · 25 g P Red Lentil Dahl with Spinach and Rice470g · 500 kcal · 24 g P	450g	500	26	63	16
Total		1500	77	196	46

About the same kcal and protein. Day totals above are not recalculated.

Calories and protein, day by day

ProteinCarbsFat

Bar height is the day's kcal split into protein, carbs and fat. Figures under each bar are grams of protein.

Average daily macros

targeting 1500 kcal (±50)

Protein69g

Carbs190.1g

Fat51.9g

Calorie targets are based on the Mifflin-St Jeor equation (Mifflin et al., 1990) — a published, widely used formula for estimating basal metabolic rate.

Shopping list

Grouped by aisle. Quantities are for the full 7 days.

Protein

Firm Tofu1.2 kg
Tempeh600g

Produce

Fresh Spinach600g
Broccoli800g
Mixed Stir-Fry Vegetables1 kg
Apples1 kg
Berries600g
Bananas1 kg

Dairy

Vegan Soy Yogurt800g

Pantry

Canned Chickpeas4 cans
Canned Black Beans3 cans
Red Lentils400g
Quinoa300g
Brown Rice400g
Rolled Oats350g
Whole Wheat Bread1 loaf
Pea Protein Powder200g
Chia Seeds100g
Almond Butter200g
Tahini150g

Check the numbers for you

Protein calculator
Check your protein target: a daily range in g per kg of body weight, with sources.
Protein calculator for muscle gain
Calorie calculator
Is 1500 kcal right for you? Estimate your daily calories from height, weight, age and activity.
BMR calculator
Your resting energy, the floor under any calorie target.
AI meal planner
A plan built around your foods, goals and schedule.

About this plan

Many people search for a 1500 calorie vegan meal plan for weight loss. Whether 1500 kcal fits depends on your height, weight and activity, so check your own number with the calorie calculator.

Who this plan suits

This vegan plan provides 1500 kcal and an average daily protein of 69 grams for your daily needs. It is built for a goal to lose weight over a full span of 7 days. This is a lower calorie level, often chosen by smaller or less active adults who want to eat a little less. Larger adults or those with high activity levels may find this intake too low to sustain heavy daily demands. The food is fully plant based and avoids all animal products completely. Your protein comes from tofu, tempeh, legumes, soy and seeds to meet daily targets.

What a day looks like

Each day gives you 4 distinct meals to enjoy from morning until night. Day one starts with a hearty serving of Tofu Scramble with Spinach and Toast for breakfast. Lunch brings a fresh bowl of Lentil Quinoa Salad to keep your midday meals interesting and filling. Your afternoon snack consists of a portion of Roasted Chickpea Snack to bridge the gap until evening. Dinner finishes the day with Baked Tofu with Broccoli and Brown Rice as a satisfying final meal. Other top protein meals like Red Lentil Dahl with Spinach and Rice or a Smoothie Bowl with Pea Protein and Granola appear across the week.

How to use it

Plan your weekly schedule carefully by checking the shopping list before you visit the local grocery store. Prep your meals in advance through batch cooking to save time on busy workdays. You can swap any protein source with a similar one if you prefer different plant foods. Add extra green vegetables to your plate whenever you feel hungry between scheduled meal times. Stick closely to the daily structure to stay near your target intake without guesswork. Keep track of your daily portions to ensure you hit your protein goals consistently.

Batch cook your grains and roasted vegetables ahead of time for easy weekday assembly.
Swap your lunch protein for tempeh if you want a different flavor profile today.
Add extra leafy greens to any meal when you need a larger portion size.
Review the shopping list thoroughly to purchase all required plant based ingredients beforehand.

Read the full disclaimer

Every number on this page (calorie targets, macro splits and any suggested meal plan) is produced by formulas (Mifflin-St Jeor for basal metabolic rate, standard activity multipliers) or, for AI-generated meal plans, by a language model applying those same formulas. On meal-plan pages the carbohydrate figure for each meal is calculated by difference: total calories minus protein and fat calories, divided by 4. It is not measured or estimated on its own, so read it as an arithmetic balance and not as an independent nutritional analysis of the dish. None of it is individualized medical or nutritional advice, and none of it has been reviewed by a registered dietitian, physician or other licensed healthcare professional.

Ask your doctor or a registered dietitian what is right for you before starting a new diet, especially if you are pregnant or breastfeeding, have a diagnosed medical condition, take prescription medication, or have a history of disordered eating. If you have kidney disease or another medical condition, ask your clinician before raising protein.

Mealyno never recommends a calorie target below your calculated Basal Metabolic Rate (BMR), the minimum energy your body needs at complete rest. Even the most aggressive weight-loss setting is clamped at that floor.

Calorie and BMR estimates use the Mifflin-St Jeor equation (Mifflin MD, St Jeor ST, et al. Am J Clin Nutr. 1990).

Generated: September 2026

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