for Weight Loss
Here's a 7-day sample week averaging 73g protein a day. Build your own day below, or jump to the full week.
Peanut Butter Pineapple Smoothie 1 serving
Whole Wheat Toast 1 serving
Toast with Refried Beans and Avocado 1 serving
Sprout Salad 1 serving
Rice and Beans 1 serving
Easy Steamed Green Beans 1 serving
This 1500 Calorie Vegan Meal Plan averages 73g protein a day over seven days, 20% of its Calories. It gives you three meals and a snack a day, averaging 1,461 Calories with 54g fat and 193g carbs (including 49g of fiber).
Cinnamon Almond Oatmeal 1
serving
Raspberry Frosty Blended Salad 1
serving
Peanut Butter & Celery 1
serving
Edamame Sesame Bowl 1
serving
Strawberry Tofu Smoothie 1
smoothie
Knock-Oats 1
serving
Kale White Bean and Pesto Salad ½
serving
Cucumber Slices 1
serving
Vegan Mac and "Cheeze" 1
serving
Sea Salt Edamame 1
serving
Chickpea Avocado Salad 1
servings
Pepper and Hummus Toast 1
serving
Banana Almond Butter 1
serving
Almond Milk Cocoa Protein Shake 1
shake
Rice Cake with Hummus & Tomato 1
serving
Tofu Scramble 1
serving
Simple Fennel and Orange Salad 1
serving
Red Pepper & Tomato Salad 1
serving
Fluffy Vegan Pancakes 3
pancakes
Peaches and Almond Butter on Toast 1
serving
White Bean & Artichoke Toast 1
serving
Zucchini & Hummus 1
serving
Vegan Protein Burrito 1
serving Sea Salt Edamame 1
serving
Banana, Almond Butter and Raisins 1
banana
Strawberries 1
cup Raspberry Frosty Blended Salad 1
serving Peanut Butter & Celery 1
serving Simple Fennel and Orange Salad 1
serving Banana Almond Butter 1
serving
Scottish Porridge 1
serving
Peanut Butter and Tomato Toast 1
serving Toast with Refried Beans and Avocado 1
serving
Veggies with Hummus 1
serving
Black-Bean Soup with Sherry and Lime 1
serving
Broccoli with Hummus & Sesame Seeds 1
serving Red Pepper & Tomato Salad 1
serving
Oatmeal with Apple and Banana 1
serving Peaches and Almond Butter on Toast 1
serving
Southwestern Salad with Black Beans 1
serving Zucchini & Hummus 1
serving
Garlic Broccoli Tofu 2
serving
Zesty Kale Cucumber Salad ½
serving Strawberry Tofu Smoothie 1
smoothieThe Vegan plan cuts protein from 99g to 73g a day and raises carbs from 162g to 193g.
| Daily average | Vegan plan | Standard plan |
|---|---|---|
| Calories | 1,461 | 1,496 |
| Protein | 73g | 99g |
| Fat | 54g | 56g |
| Carbs | 193g | 162g |
| Net carbs | 144g | 128g |
| Fiber | 49g | 34g |
Want a little less or more? See the 1400 Calorie Vegan Meal Plan or the 1600 Calorie Vegan Meal Plan.
See all our Vegan meal plans. Not following a specific diet? See the 1500 Calorie Meal Plan.
1500 Calorie Keto Meal Plan 50g net carbs a day or less, about 13% of Calories
1500 Calorie Vegetarian Meal Plan No meat or fish, with eggs and dairy
1500 Calorie Paleo Meal Plan Whole foods, no grains or processed foods
1500 Calorie Mediterranean Meal Plan Fish, olive oil, fruit and vegetables
1500 Calorie Low Carb Meal Plan 93g carbs a day or less, 25% of Calories
1500 Calorie Low Fat Meal Plan 50g fat a day or less, 30% of Calories
1500 Calorie High Protein Meal Plan At least 132g protein a day, 35% of Calories
1500 Calorie Gluten Free Meal Plan Every meal free of gluten
Other See how to follow other popular plans like Whole30, Low FODMAP, Pescetarian, and more
