Most vegetarian meal plans fail because they’re either too restrictive or too boring to stick with.
But what if you could eat filling, tasty meals and still hit your calorie goals? I’m talking about real food here. Not just salads and smoothies.
This meal plan gives you variety, flavor, and enough food to keep you satisfied. You’ll learn how to balance proteins, carbs, and fats. And you won’t feel like you’re missing out on anything.
Let me show you how to make this work for your lifestyle, starting today
1500 Calorie Vegetarian Meal Plan
A vegetarian meal plan helps you maintain a healthy weight while enjoying plant-based foods. This plan focuses on whole grains, legumes, vegetables, and healthy fats.
Before moving ahead, don’t miss our complete 1500-Calorie Meal Plan for non-vegetarian meal plans packed with recipes, tips, and meal prep hacks.
Monday
Monday sets the tone for your week with protein-rich meals that keep you energized. This includes eggs and legumes to help you stay full.
| Recipe | Calories |
|---|---|
| Spinach and Cheese Omelette | 300 |
| Avocado Toast on Whole Grain Bread | 300 |
| Chickpea and Vegetable Curry with Brown Rice | 450 |
| Lentil Soup with Steamed Broccoli | 400 |
| Greek Yogurt with Almonds and Blueberries | 350 |
Breakfast: Spinach and Cheese Omelette
This fluffy omelette combines fresh spinach with melted cheese for a protein-packed start.
You’ll love how the spinach wilts perfectly into the eggs, creating a satisfying meal.
Alternate Breakfast: Avocado Toast on Whole Grain Bread
Creamy avocado spread on toasted whole-grain bread gives you healthy fats and fiber. Add a pinch of salt and pepper for extra flavor that makes mornings better.
Lunch: Chickpea and Vegetable Curry with Brown Rice
This hearty curry features tender chickpeas simmered in aromatic spices with mixed vegetables. Served over brown rice, it’s filling and packed with fiber to keep you satisfied all afternoon.
Dinner: Lentil Soup with Steamed Broccoli
Warm lentil soup provides plant-based protein, while the steamed broccoli adds vitamins and crunch.
This combination is comforting yet light, perfect for ending your day without feeling overly full.
Snacks: Greek Yogurt with Almonds and Blueberries
Creamy Greek yogurt topped with crunchy almonds and sweet blueberries hits all the right notes.
This snack keeps hunger at bay while delivering protein, healthy fats, and antioxidants throughout your day.
Tuesday
Tuesday keeps things simple with familiar flavors and easy-to-make meals. Focus on beans and tofu for protein. These meals prep quickly, which helps when your week gets busy.
| Recipe | Calories |
|---|---|
| Oatmeal with Banana and Walnuts | 350 |
| Black Bean Burrito Bowl with Quinoa | 450 |
| Grilled Tofu with Roasted Vegetables | 400 |
| Apple with Peanut Butter | 300 |
Breakfast: Oatmeal with Banana and Walnuts
Warm oatmeal topped with sliced banana and crunchy walnuts gives you lasting energy. The combination of complex carbs and healthy fats keeps your morning hunger in check until lunch.
Lunch: Black Bean Burrito Bowl with Quinoa
This bowl layers fluffy quinoa with seasoned black beans, fresh veggies, and a squeeze of lime.
It’s basically all the best parts of a burrito without the tortilla, making it lighter yet still incredibly satisfying.
Dinner: Grilled Tofu with Roasted Vegetables
Marinated tofu gets crispy on the grill while colorful vegetables roast until caramelized and tender.
You’ll love how the smoky flavors come together, making this meal feel special even though it’s super simple to prepare.
Snacks: Apple with Peanut Butter
Crisp apple slices paired with creamy peanut butter create the perfect sweet and savory snack.
This classic combination provides fiber and protein, helping you power through your afternoon without reaching for junk food.
Wednesday
Wednesday mixes things up with both egg and tofu options for breakfast. The variety will keep your taste buds interested mid-week.
| Recipe | Calories |
|---|---|
| Scrambled Eggs with Tomatoes and Spinach | 300 |
| Tofu Scramble with Peppers and Onions | 300 |
| Lentil Salad with Mixed Greens and Feta | 450 |
| Vegetable Stir-Fry with Brown Rice | 400 |
| Mixed Berries and Cottage Cheese | 350 |
Breakfast: Scrambled Eggs with Tomatoes and Spinach
Soft scrambled eggs mixed with juicy tomatoes and wilted spinach make a colorful, nutritious breakfast.
The vegetables add volume without many calories, so you can eat a bigger portion and feel truly satisfied.
Alternate Breakfast: Tofu Scramble with Peppers and Onions
Crumbled tofu seasoned with turmeric mimics scrambled eggs while peppers and onions add sweetness and crunch.
This vegan option delivers protein and feels just as hearty as the egg version, plus it’s completely plant-based.
Lunch: Lentil Salad with Mixed Greens and Feta
Tender lentils tossed with fresh greens, tangy feta cheese, and a light vinaigrette create a refreshing lunch.
The lentils provide protein and fiber, while the feta adds a salty kick that makes each bite more interesting.
Dinner: Vegetable Stir-Fry with Brown Rice
Crisp vegetables quickly cooked in a savory sauce over nutty brown rice make dinner fast and delicious.
Use whatever vegetables you have on hand, making this recipe flexible and great for using up produce before it goes bad.
Snacks: Mixed Berries and Cottage Cheese
Creamy cottage cheese topped with a colorful mix of fresh berries provides protein and natural sweetness.
This snack feels indulgent but keeps you on track with your calorie goals while satisfying your sweet tooth completely.
Thursday
Thursday brings Middle Eastern flavors with falafel and hummus to your plate. These meals are packed with flavor, so you won’t miss meat at all.
| Recipe | Calories |
|---|---|
| Smoothie Bowl with Berries, Chia Seeds, and Almond Butter | 350 |
| Falafel Wrap with Hummus and Salad | 450 |
| Eggplant Parmesan with Side Salad | 400 |
| Carrot Sticks with Hummus | 300 |
Breakfast: Smoothie Bowl with Berries, Chia Seeds, and Almond Butter
This thick smoothie bowl topped with fresh berries, chia seeds, and almond butter feels like dessert for breakfast.
The chia seeds add omega-3s and create a pudding-like texture that’s more filling than a regular smoothie you’d drink.
Lunch: Falafel Wrap with Hummus and Salad
Crispy falafel balls tucked into a whole wheat wrap with creamy hummus and crunchy vegetables make lunch exciting.
The combination of textures and the bold spices in the falafel creates a meal that’s way more interesting than a plain sandwich.
Dinner: Eggplant Parmesan with Side Salad
Breaded eggplant slices baked with marinara sauce and melted cheese create a comforting Italian-inspired dinner.
The side salad adds freshness and helps you feel full without adding too many extra calories to your evening meal.
Snacks: Carrot Sticks with Hummus
Crunchy carrot sticks dipped in smooth, garlicky hummus make for a satisfying and nutritious snack.
This combination gives you vegetables and protein, while the act of dipping makes snacking feel more fun and less like a chore.
Friday
Friday deserves something a bit more indulgent, so include a veggie burger and pasta. Don’t worry, they still fit your calorie goals. And honestly, ending the work week with comfort food just feels right.
| Recipe | Calories |
|---|---|
| Greek Yogurt with Granola and Honey | 350 |
| Veggie Burger with Sweet Potato Fries | 450 |
| Pasta with Tomato Sauce and Parmesan | 400 |
| Orange and a Handful of Walnuts | 300 |
Breakfast: Greek Yogurt with Granola and Honey
Thick Greek yogurt layered with crunchy granola and drizzled with golden honey creates a parfait-style breakfast.
The contrast between creamy and crunchy textures makes each spoonful interesting, and the honey adds just enough sweetness without overdoing it.
Lunch: Veggie Burger with Sweet Potato Fries
A hearty veggie burger on a whole wheat bun paired with crispy baked sweet potato fries feels like a treat.
This meal proves you can enjoy burger-and-fries vibes while sticking to your healthy eating plan without any guilt whatsoever.
Dinner: Pasta with Tomato Sauce and Parmesan
Al dente pasta tossed in a simple tomato sauce and topped with freshly grated Parmesan cheese is comfort food at its finest.
Keep the portion reasonable, but add extra vegetables to the sauce, so you get a full plate without breaking your calorie budget.
Snacks: Orange and a Handful of Walnuts
A juicy orange paired with a small handful of crunchy walnuts provides vitamin C and healthy fats together.
This simple snack combination keeps you satisfied between meals while giving your body the nutrients it needs to function.
Saturday
Saturday’s meals feel a bit more leisurely with pancakes for breakfast and stuffed peppers for dinner. Weekends should feel special, and this menu definitely delivers on that promise.
| Recipe | Calories |
|---|---|
| Whole Wheat Pancakes with Maple Syrup and Strawberries | 350 |
| Quinoa Salad with Chickpeas and Veggies | 450 |
| Stuffed Bell Peppers with Cheese and Rice | 400 |
| Apple Slices with Almond Butter | 300 |
Breakfast: Whole Wheat Pancakes with Maple Syrup and Strawberries
Fluffy whole wheat pancakes drizzled with maple syrup and topped with fresh strawberries make Saturday morning feel like a celebration.
The whole wheat flour adds fiber, so these pancakes keep you fuller longer than the regular white flour version would.
Lunch: Quinoa Salad with Chickpeas and Veggies
Light and refreshing quinoa tossed with protein-rich chickpeas and colorful vegetables creates a perfect lunch for a busy Saturday.
The lemon dressing adds brightness, and you can eat this cold, making it great for picnics or eating on the go.
Dinner: Stuffed Bell Peppers with Cheese and Rice
Colorful bell peppers filled with seasoned rice, vegetables, and melted cheese bake into a beautiful, satisfying dinner.
Each pepper half is like a little package of goodness, and the presentation makes this meal feel fancy even though it’s simple.
Snacks: Apple Slices with Almond Butter
Crisp apple slices spread with creamy almond butter provide natural sweetness and satisfying protein in every bite.
The almond butter has a richer, slightly sweeter taste than peanut butter, making this snack feel a little more special and indulgent.
Sunday
These meals feel indulgent but still keep you on track with your goals.
| Recipe | Calories |
|---|---|
| Bagel with Cream Cheese and Tomato | 350 |
| Vegetable Soup with Whole Grain Bread | 450 |
| Mushroom Stroganoff with Noodles | 400 |
| Greek Yogurt with Mixed Nuts | 300 |
Breakfast: Bagel with Cream Cheese and Tomato
A toasted bagel spread with cream cheese and topped with fresh tomato slices creates a classic, satisfying breakfast.
Use whole-grain bagels because they have more fiber, keeping you full until lunch while still giving you that chewy bagel texture.
Lunch: Vegetable Soup with Whole Grain Bread
Hearty vegetable soup loaded with carrots, celery, and beans pairs perfectly with crusty whole-grain bread for dipping.
This warming meal is especially comforting on lazy Sundays, and the soup is so filling you won’t believe it’s only 450 calories.
Dinner: Mushroom Stroganoff with Noodles
Creamy mushroom stroganoff served over egg noodles brings rich, earthy flavors to your dinner plate without any meat.
The sauce is velvety and indulgent, making this meal feel like something you’d order at a restaurant rather than a diet-friendly dinner.
Snacks: Greek Yogurt with Mixed Nuts
Protein-rich Greek yogurt topped with a variety of crunchy mixed nuts provides different textures and flavors in every spoonful.
This snack keeps your energy steady and helps you end your week strong, preparing you mentally for starting the whole cycle again tomorrow.
Click Here to Download Your Free PDF of a 1500 Calorie Vegetarian Meal Plan.
Are Eggs Vegetarian?
This question confuses a lot of people, and honestly, I get why. The answer depends on what type of vegetarian you are.
If you follow a lacto-ovo vegetarian diet, then yes, eggs are totally fine. This is the most common type of vegetarianism. You avoid meat and fish but still eat eggs and dairy products.
However, vegans don’t eat eggs because they come from animals. And some vegetarians in India follow a stricter plant-based diet that excludes eggs, too.
For this meal plan, I’ve included eggs in some recipes. But I’ve also given you alternatives.
If you don’t eat eggs, just swap them for tofu scrambles or other plant-based options. The calorie counts stay pretty similar, so you won’t mess up your daily total.
To Wrap Up
You’ve got a full week of vegetarian meals now. And they’re balanced, tasty, and easy to follow.
You don’t need to count every calorie obsessively. I’ve done that work for you already. Just follow the plan and adjust portions based on how your body feels.
Remember, this isn’t about restriction. It’s about eating real food that nourishes you.
Some days you might need an extra snack. On other days, you might eat less. That’s completely normal.
