1500 Calorie Vegan Meal Plan for Weightloss
Despite the misconception that vegans only eat salads and appear thin, even they can wish to lose weight. If you are newly vegan, hoping to go vegan or just want to try out a plant-based daily meal plan, you have came to the right place.
We encourage you to read this 1500 calorie vegan meal plan for weightloss, so you can shift that excess weight and start glowing from within.
If you are unaware, being vegan is living a life free from animal products, at least where possible. Thus, besides avoiding the consumption of meat and fish you cannot eat other foods such as milk, eggs or honey. This establishes the difference between vegetarians and vegans.
There are many reasons why people choose to go vegan. Environmental factors, to save the lives of animals, or for their health. Although veganism spans many facets of life, most people focus on what they can eat. Unsurprisingly, it is easy to lose weight on a vegan diet. But it is also easy to gain weight too. As with any diet, it is extremely important to be aware of what you are putting in your body. And, if you wish to lose weight, calorie counting is necessary at first.
As well as solids, drinking enough water is vital. We also recommend cinnamon tea as this aids weight loss.
If you are new to veganism and hope to shift some excessive weight, we have the perfect daily meal plan to get you going. Let's start counting to 1500 calories!
Oats are a fantastic way to start the day. This combination of oatmeal, nut butter and berries, is a great source of antibiotics, protein and fiber. It is also incredibly filling! You can learn how to make your own dairy free milk using oats in our article: How to Make Oat Milk.
What you will need & Instructions
- 1 cup instant oats (or quick oats)
- 1 tablespoon almond butter mixed in
- Sprinkle on some cinnamon
- Top with ½ cup blueberries, raspberries or 1 medium banana
- Finish with 1 cup almond milk (fortified vitamin D and calcium) or unsweetened rice milk
Remember to choose only one if you want to remain within your 1500 calorie limit.
¼ cup low-fat Hummus with ½ cup baby carrots
A vegan staple, hummus is a widely consumed dip made from chickpeas. The creamy spread is a fantastic source of protein but its fat content can be relatively high if you buy a brand containing a lot of oil. Oil-free hummus or reduced fat hummus is available in supermarkets but we prefer making our own with very little oil.
2 cups air popped popcorn with cinnamon or cumin
Popcorn is relatively low-calorie until you add fatty toppings or salty seasonings to it. Whether you fancy more of a sweet snack or savory, we have the perfect fix. A sprinkle of cinnamon or cumin will satisfy your cravings.
2 large Medjool dates filled with 1 almond and orange zest
We know 2 dates don’t seem like a lot. But these delicious and gooey large dates are incredibly filling. Especially when you fill them with an almond. The orange zest adds a nice citrus burst of flavor that complements the sweetness of the medjool date very well.
All of these snacks are no more than 120 calories. Choose wisely!
These banana and peanut butter English muffins are ideal if you want a sweet and filling fix for lunch. They are incredibly quick and easy to prepare too!
What you will need
- 1 whole-wheat English Muffin
- 1 medium banana
- 1 1/2 tbsp peanut butter
- Toast your English muffin
- Slice or mash your banana
- Once toasted, spread peanut butter onto muffin
- Top muffin with the banana
- Sprinkle cinnamon to enhance sweetness (optional)
- And enjoy!
Total calories: 368
Whilst many of us will love this recipe, we know some people would rather have a savory lunch. If you are one of them, we suggest ½ an avocado spread on a toasted muffin or wholewheat toast. Don’t forget to flavor it with some lemon juice and a little salt! Sometimes the simplest of recipes are the most satisfying. Give it a try if you haven’t before!
This delicious chickpea quinoa salad with cooked zucchini & hummus will convince any salad-haters that vegetables can be delicious!
For the Salad
What you will need
- ¼ cup of uncooked quinoa
- ¼ cup Arugula (Rocket/Rucola)
- ⅛ cup of chopped raw onion
- 100g Chickpeas
- ¼ medium red bell pepper
- ¼ medium green bell pepper
- ⅛ tbsp Extra Virgin Olive Oil
- Juice of ½ a lemon
- Cook quinoa according to its package directions.
- Let it cool.
- Toss the quinoa with the vegetables and chickpeas.
- Drizzle over olive oil and lemon juice and season to taste.
Remember: Not too much salt!
For the Zucchini & Hummus
What you will need
- 2 cups of sliced zucchini (or courgette)
- ½ cup of hummus (low-fat version)
Fry the zucchini in a hot pan (or roast in the oven) with a little water. You should not use any oil. It will take longer for the zucchini to crisp up but you can achieve the same effect despite omitting the oil. Once fried or roasted to your standard, serve alongside your quinoa salad and hummus.
As mentioned before, the number of calories in hummus varies. Either you can make it yourself and use little oil or tahini, or buy a reduced fat version from the supermarket. If you buy a full fat version, you will exceed your 1500 calorie limit.
Total Calories for dinner: Approx 650
Do not restrict calories
Having suggested this meal plan, it is important for us to note that restricting calories should not become a habit. We come in many different shapes and sizes and require varying amounts of food to sustain ourselves. One person can thrive on 1500 calories, another can end up feeling lethargic.
Weight loss is fine if done correctly. You must ensure you are consuming the necessary amount of nutrients, minerals and iron. A vegan diet has these in abundance, so make sure your calorie intake is not too low. At oneHOWTO we encourage a healthy, balanced diet for a happy life!
If you want to read similar articles to 1500 Calorie Vegan Meal Plan for Weightloss, we recommend you visit our Recipes category.