You want to eat plant-based foods while keeping your calories in check.
Maybe you’ve tried before, but the math felt too hard. Or the meals got boring fast.
I get it, finding that sweet spot between healthy eating and actually enjoying your food isn’t easy. And what if I tell you that Vegan meal prep can actually be easy?
In this blog, I’m going to show you how a 1500-calorie vegan meal plan can work for you. No complicated recipes. No weird ingredients you can’t find.
Just real food that tastes good.
1500 Calorie Vegan Meal Plan
A 1500-calorie vegan meal plan helps people maintain a healthy weight while eating plant-based foods. This plan provides balanced nutrition throughout the week.
You can also check out our blog on a 1500-Calorie Meal Plan with non-vegetarian meals and share it with your friends and family who want to manage their calories.
Monday
Monday starts the week with filling meals that keep hunger away. The day includes protein-rich options and whole grains.
| Recipe | Calories |
|---|---|
| Almond Blueberry Overnight Oats | 320 |
| Clementine with Nuts | 150 |
| Veggie Grain Bowl with Lemon Ginger Sauce | 420 |
| Gluten-Free Vegan Chocolate Chip Banana Bread | 180 |
| Walnut Burger with Mixed Greens | 430 |
Breakfast: Almond Blueberry Overnight Oats
This breakfast combines rolled oats with almond milk and fresh blueberries for a creamy morning meal.
The oats soak overnight, making breakfast ready when you wake up.
Snack 1: Clementine with Nuts
A fresh clementine paired with a small handful of mixed nuts provides vitamin C and healthy fats.
This snack takes just seconds to prepare and enjoy.
Lunch: Veggie Grain Bowl with Lemon Ginger Sauce
This bowl features quinoa topped with roasted vegetables and a tangy lemon ginger dressing.
The combination of grains and veggies creates a satisfying and colorful midday meal.
Snack 2: Gluten-Free Vegan Chocolate Chip Banana Bread
A slice of moist banana bread with chocolate chips satisfies afternoon sweet cravings.
This treat uses ripe bananas as a natural sweetener and binder for the batter.
Dinner: Walnut Burger with Mixed Greens
Ground walnuts form the base of this hearty veggie burger served with a fresh salad.
The burger provides protein and omega-3 fatty acids for a complete evening meal.
Tuesday
Tuesday brings variety with international flavors and different textures. The meals balance protein from legumes with whole grains.
| Recipe | Calories |
|---|---|
| Protein-Packed Beans on Toast | 310 |
| Almond Butter Flax Seed Granola Bar | 165 |
| Black Beans and Rice | 440 |
| Fruit with Nuts | 135 |
| Veggie Paella with Side Salad | 450 |
Breakfast: Protein-Packed Beans on Toast
Seasoned white beans piled high on toasted bread with melted vegan cheese create a savory breakfast that keeps morning hunger away for hours.
Snack 1: Almond Butter Flax Seed Granola Bar
A homemade granola bar combines almond butter with ground flax seeds and oats.
This portable snack delivers fiber and healthy fats in every bite.
Lunch: Black Beans and Rice
Classic black beans served over fluffy rice create a protein-rich and filling lunch option.
This simple combination provides complete amino acids and satisfies hunger for hours.
Snack 2: Fruit with Nuts
Fresh seasonal fruit paired with raw almonds or cashews makes a quick afternoon pick-me-up.
The natural sugars and protein work together to maintain steady energy levels.
Dinner: Veggie Paella with Side Salad
Spanish-inspired paella features saffron rice loaded with bell peppers, peas, and artichokes.
A side of mixed greens dressed lightly completes this flavorful and colorful dinner.
Wednesday
Wednesday focuses on protein-packed meals that build and repair muscles. The day includes tofu in two different preparations.
| Recipe | Calories |
|---|---|
| Protein-Packed Tofu Scramble with Toast | 330 |
| Fresh Fruit Salad | 140 |
| BBQ Tofu Wrap with Vegan Ranch | 425 |
| Vegan Energy Balls | 155 |
| Vegan Pasta Caprese | 450 |
Breakfast: Protein-Packed Tofu Scramble with Toast
Crumbled tofu seasoned with turmeric and nutritional yeast mimics scrambled eggs perfectly.
Served alongside whole-grain toast, this breakfast provides sustained energy and plenty of protein.
Snack 1: Fresh Fruit Salad
A colorful mix of seasonal fruits like melon, berries, and citrus creates a refreshing snack.
This naturally sweet option hydrates while providing vitamins and fiber throughout the morning.
Lunch: BBQ Tofu Wrap with Vegan Ranch
Baked tofu tossed in tangy barbecue sauce gets wrapped with crisp lettuce and vegetables.
A drizzle of creamy vegan ranch dressing adds richness to this handheld lunch.
Snack 2: Vegan Energy Balls
These no-bake balls combine dates, nuts, and cocoa powder for a sweet afternoon treat. They provide quick energy and healthily satisfy chocolate cravings.
Dinner: Vegan Pasta Caprese
Fresh tomatoes and basil top pasta with a drizzle of olive oil and balsamic vinegar.
This light yet satisfying dinner comes together quickly and tastes like summer on a plate.
Thursday
Thursday introduces fermented foods and creative ways to enjoy plant proteins. The meals range from light and fresh to warm and comforting.
| Recipe | Calories |
|---|---|
| Vegan Smoothie Bowl with Mixed Berries and Hemp Hearts | 315 |
| Roasted Chickpeas | 145 |
| Vegan Caesar Salad with Crispy Tempeh | 435 |
| Vegan Chocolate Chip Banana Muffin | 170 |
| Vegan Shepherd’s Pie | 435 |
Breakfast: Vegan Smoothie Bowl with Mixed Berries and Hemp Hearts
Blended frozen berries create a thick smoothie base topped with hemp hearts and granola.
This colorful breakfast provides antioxidants, omega-3s, and plenty of vitamins to start the day.
Snack 1: Roasted Chickpeas
Crispy chickpeas seasoned with spices make a crunchy, protein-rich snack that satisfies salty cravings.
These oven-roasted legumes provide fiber and keep hunger at bay between meals.
Lunch: Vegan Caesar Salad with Crispy Tempeh
Romaine lettuce gets dressed in creamy cashew-based Caesar dressing and topped with baked tempeh.
This classic salad becomes a substantial lunch with fermented soy protein added in.
Snack 2: Vegan Chocolate Chip Banana Muffin
A tender muffin studded with dairy-free chocolate chips makes an afternoon indulgence worth enjoying.
Ripe bananas provide natural sweetness and moisture to this baked treat.
Dinner: Vegan Shepherd’s Pie
Lentils and vegetables simmer in savory gravy, then get topped with creamy mashed potatoes.
This comfort food classic warms the soul and provides complete nutrition in one dish.
Friday
Friday celebrates the end of the workweek with fun and flavorful meals. The day includes Mexican-inspired dishes packed with bold spices.
| Recipe | Calories |
|---|---|
| Vegan Banana Flour Pancakes with Maple Syrup | 325 |
| Mixed Nuts and Dried Fruit | 160 |
| Chickpea Salad Sandwich | 410 |
| Vegan Protein Bar | 155 |
| Vegan Burrito Bowl with Guacamole | 450 |
Breakfast: Vegan Banana Flour Pancakes with Maple Syrup
Fluffy pancakes made with banana flour provide a unique twist on the breakfast classic.
Drizzled with pure maple syrup, these pancakes offer natural sweetness and whole-grain nutrition.
Snack 1: Mixed Nuts and Dried Fruit
A trail mix of raw almonds, walnuts, and dried cranberries provides quick energy on the go.
This simple combination delivers healthy fats, protein, and natural sugars for sustained energy.
Lunch: Chickpea Salad Sandwich
Mashed chickpeas mixed with vegan mayo and celery create a creamy sandwich filling.
Served on whole-grain bread with lettuce and tomato, this lunch resembles classic chicken salad.
Snack 2: Vegan Protein Bar
A store-bought or homemade protein bar provides convenient nutrition during busy afternoon hours.
These bars typically contain nuts, seeds, and plant protein powder for muscle support.
Dinner: Vegan Burrito Bowl with Guacamole
Seasoned rice and beans form the base for toppings like salsa, corn, and lettuce.
Creamy homemade guacamole adds healthy fats and rich flavor to this customizable dinner bowl.
Saturday
Saturday allows time for more involved cooking with recipes that feel special. The meals include warming soups and stuffed vegetables.
| Recipe | Calories |
|---|---|
| Savory Vegan Breakfast Bowl with Avocado and Greens | 330 |
| Cherry Almond Oat Bars | 155 |
| Vegan Lentil Soup with Whole Grain Bread | 425 |
| Vegan Dark Chocolate Square | 140 |
| Stuffed Peppers with Quinoa and Black Beans | 450 |
Breakfast: Savory Vegan Breakfast Bowl with Avocado and Greens
Roasted sweet potatoes and sautéed greens get topped with sliced avocado for a hearty bowl.
This savory breakfast provides complex carbs, healthy fats, and vitamins to fuel weekend activities.
Snack 1: Cherry Almond Oat Bars
Homemade bars combine dried cherries with almonds and oats in a chewy, portable snack.
These bars offer natural sweetness from fruit and satisfying texture from nuts and grains.
Lunch: Vegan Lentil Soup with Whole Grain Bread
A warm bowl of lentil soup packed with vegetables and herbs pairs perfectly with crusty bread.
This comforting lunch provides plant protein and fiber to keep you full all afternoon.
Snack 2: Vegan Dark Chocolate Square
A single square of high-quality dark chocolate satisfies sweet cravings with minimal calories.
The rich flavor and antioxidants make this small treat feel special and indulgent.
Dinner: Stuffed Peppers with Quinoa and Black Beans
Bell peppers filled with seasoned quinoa and black beans get baked until tender.
This colorful dinner provides complete protein and looks beautiful on the plate for weekend dining.
Sunday
Sunday wraps up the week with comforting favorites and international cuisine. The meals feel indulgent while staying within calorie goals.
| Recipe | Calories |
|---|---|
| Vegan French Toast with Fresh Berries | 320 |
| Vegan Chai Muffins | 165 |
| Vegan Spaghetti and Meatballs | 445 |
| Sliced Apples with Almond Butter | 135 |
| Vegan Pad Thai | 435 |
Breakfast: Vegan French Toast with Fresh Berries
Thick slices of bread soaked in spiced non-dairy milk get pan-fried until golden brown.
Fresh berries on top add natural sweetness and antioxidants to this weekend breakfast favorite.
Snack 1: Vegan Chai Muffins
Warm spices like cinnamon, cardamom, and ginger flavor these tender breakfast-style muffins.
The chai spice blend creates an aromatic snack that pairs perfectly with morning or afternoon tea.
Lunch: Vegan Spaghetti and Plant-based Meatballs
Plant-based meatballs made from lentils and mushrooms sit atop a bed of spaghetti and marinara.
This classic Italian dish proves that vegan versions can taste just as satisfying as traditional recipes.
Snack 2: Sliced Apples with Almond Butter
Crisp apple slices dipped in creamy almond butter provide a perfect balance of sweet and savory.
This simple combination delivers fiber from the fruit and protein from the nut butter.
Dinner: Vegan Pad Thai
Rice noodles stir-fried with tofu, bean sprouts, and peanuts in tangy tamarind sauce complete the week.
This Thai restaurant favorite can be made at home with simple ingredients and quick cooking.
Click Here to Download Your Free PDF of a 1500 Calorie Meal Plan.
Common Vegan Protein Sources
Knowing which foods provide the most protein helps individuals build balanced, satisfying meals.
These protein sources form the foundation of every recipe in this meal plan.
1. Legumes and Beans
Black beans, chickpeas, lentils, and kidney beans pack impressive amounts of protein into every serving while also providing fiber and iron.
2. Tofu and Tempeh
Soy-based proteins like tofu and tempeh offer complete protein with all essential amino acids the body needs for muscle repair and growth.
3. Nuts and Nut Butters
Almonds, walnuts, cashews, and their butter forms provide protein along with healthy fats that support brain function and hormone production.
4. Seeds
Chia seeds, flax seeds, hemp seeds, and sunflower seeds contain protein, omega-3 fatty acids, and minerals that support overall health and wellness.
5. Whole Grains
Quinoa, brown rice, oats, and whole wheat products contribute protein while providing complex carbohydrates that fuel daily activities and maintain steady energy levels.
6. Nutritional Yeast
This deactivated yeast offers a cheesy flavor along with protein and B vitamins, making it a popular ingredient in vegan cooking and meal preparation.
7. Plant-Based Protein Powders
Pea protein, rice protein, and hemp protein powders offer concentrated protein sources that mix easily into smoothies, oatmeal, and baked goods for convenience.
To Wrap Up
Following a 1500-calorie vegan meal plan doesn’t have to feel restrictive or boring.
The recipes shared throughout this week prove that plant-based eating can be both satisfying and simple. Each meal combines protein, fiber, and healthy fats to keep energy levels stable.
By using similar ingredients across multiple days, grocery shopping becomes easier and food waste decreases. Plus, leftover components can be mixed and matched for variety.
What will be the first recipe tried from this meal plan?
