1500 Calorie Vegan Weight Loss Plan
A 100% plant-based 1,500-calorie plan for weight loss. Built around tofu, tempeh, legumes, and whole grains for complete nutrition without any animal products. High fiber keeps you full despite the calorie deficit.
Calories
1391
per day
Protein
57g
per day
Carbs
167g
per day
Fat
54g
per day
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Sunn sends you daily meals, tracks what you eat, and adjusts your plan as you go.
Start your free trial7-Day Meal Plan
Monday
1410 cal · 61g P · 176g C · 52g FOvernight oats: oats (40g), almond milk, chia seeds, banana
Chickpea salad bowl, Quinoa (100g cooked), Roasted vegetables, Tahini dressing
Apple, Peanut butter (1 tbsp)
Tofu stir-fry (160g firm tofu), Brown rice (100g cooked), Broccoli, snap peas
Soy yogurt (120g), Berries
Tuesday
1410 cal · 73g P · 164g C · 51g FSmoothie: banana, spinach, pea protein, almond milk, PB
Black bean tacos (2 corn tortillas), Avocado (40g), Salsa, lettuce
Edamame (100g shelled)
Lentil dal (250ml), Basmati rice (80g cooked), Naan or roti
Dark chocolate (15g), Almonds (10g)
Wednesday
1410 cal · 51g P · 162g C · 62g FAvocado toast (1 slice), Cherry tomatoes, Pumpkin seeds (10g)
Tempeh grain bowl (100g tempeh), Quinoa, Kale, sweet potato, tahini
Hummus (3 tbsp), Carrot and celery sticks
Vegetable curry with chickpeas, Rice (80g cooked)
Banana, Almond butter (1 tsp)
Thursday
1380 cal · 55g P · 138g C · 68g FChia pudding: chia (20g), coconut milk, mango
Falafel wrap: pita, falafel (4), hummus, veggies
Mixed nuts (25g)
Tofu scramble (150g), Black beans, Corn tortilla, Salsa
Soy yogurt (100g), Granola (15g)
Friday
1400 cal · 49g P · 196g C · 46g FPeanut butter banana smoothie: PB, banana, oat milk, oats
Mediterranean quinoa salad, Sun-dried tomatoes, olives, cucumber
Rice cakes (2), Avocado (40g)
Spaghetti (80g dry), Lentil bolognese, Nutritional yeast
Pear
Saturday
1410 cal · 54g P · 176g C · 53g FTofu scramble (120g), Mushrooms, peppers, Toast (1)
Buddha bowl: sweet potato, chickpeas, quinoa, tahini
Trail mix (30g)
Stuffed bell peppers: rice, black beans, corn, spices
Frozen banana ice cream (1 banana, cocoa)
Sunday
1320 cal · 59g P · 156g C · 49g FVegan protein pancakes, Berries, Maple syrup (1 tsp)
Minestrone soup (350ml), Bread (1 slice)
Celery, Peanut butter (1.5 tbsp)
Tempeh tacos (100g tempeh), Corn tortillas (2), Guacamole, slaw
Herbal tea, Dates (2)
Weekly Grocery List
Protein
- •Firm tofu (430g)
- •Tempeh (200g)
- •Pea protein powder
- •Chickpeas (2 cans)
- •Black beans (2 cans)
- •Lentils (red and green)
- •Edamame (100g)
- •Falafel mix
Produce
- •Bananas (5)
- •Berries (200g)
- •Apples (1)
- •Pear (1)
- •Mango
- •Avocados (3)
- •Spinach
- •Kale
- •Broccoli
- •Sweet potatoes (2)
- •Bell peppers (3)
- •Carrots
- •Celery
- •Cucumber
- •Tomatoes
- •Mushrooms
- •Snap peas
Grains
- •Oats (200g)
- •Brown rice
- •Basmati rice
- •Quinoa
- •Spaghetti (80g)
- •Whole grain bread
- •Corn tortillas
- •Pita bread
- •Rice cakes
- •Granola
Fats & Extras
- •Peanut butter
- •Almond butter
- •Almonds
- •Mixed nuts
- •Trail mix
- •Chia seeds
- •Pumpkin seeds
- •Tahini
- •Hummus
- •Nutritional yeast
- •Soy yogurt
- •Almond milk
- •Coconut milk
- •Olive oil
- •Dark chocolate
- •Maple syrup
- •Dates
Tips for Success
Combine legumes with grains at each meal for complete amino acid profiles.
Nutritional yeast is your secret weapon — it adds a cheesy flavor and B12 to any dish.
Batch cook lentils, chickpeas, and grains on Sunday for easy weekday meals.
Consider supplementing B12 and vitamin D — these are hard to get from plants alone.
Frozen vegetables are just as nutritious as fresh and make meal prep much faster.
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Take the free quizCommon Questions
Can I lose weight on a vegan diet?
Absolutely. Weight loss comes from a calorie deficit regardless of diet type. Vegan diets are naturally high in fiber which helps with satiety, making it easier to eat less.
Where do I get protein on a vegan diet?
This plan uses tofu, tempeh, legumes (chickpeas, lentils, black beans), edamame, and pea protein powder. You'll get 50-75g daily, which is sufficient for most people during weight loss.
Do I need supplements on a vegan diet?
B12 is essential — vegans should supplement it. Vitamin D and omega-3 (algae-based) are also recommended. Iron and zinc are available in plant foods but absorption is lower, so eat more legumes and seeds.