1500 Calorie Vegetarian Weight Loss Plan
A 1,500-calorie vegetarian plan that proves you don't need meat to lose weight effectively. Built around eggs, dairy, legumes, and tofu for complete protein, with plenty of vegetables to keep you full.
Calories
1393
per day
Protein
70g
per day
Carbs
139g
per day
Fat
61g
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
1380 cal · 80g P · 150g C · 46g FGreek yogurt (170g), Granola (30g), Sliced strawberries
Lentil soup (300ml), Whole grain bread (1 slice), Side salad
Apple, Almond butter (1 tbsp)
Tofu stir-fry (150g firm tofu), Brown rice (100g cooked), Broccoli, peppers
Cottage cheese (100g), Walnuts (10g)
Tuesday
1370 cal · 62g P · 154g C · 55g FScrambled eggs (2), Spinach, Whole wheat toast (1)
Black bean burrito bowl, Rice, beans, corn, salsa, Avocado (40g)
Hummus (3 tbsp), Carrot sticks
Vegetable curry with chickpeas, Basmati rice (80g cooked)
Edamame (80g shelled)
Wednesday
1470 cal · 88g P · 144g C · 62g FOvernight oats: oats, yogurt, chia, banana
Caprese salad: mozzarella (80g), tomatoes, basil, Olive oil, balsamic
Protein smoothie: milk, banana, PB, whey
Egg fried rice (2 eggs), Mixed vegetables, Soy sauce, sesame oil
Greek yogurt (100g)
Thursday
1390 cal · 63g P · 118g C · 76g FVeggie omelet (2 eggs), Peppers, onions, cheese
Quinoa bowl with roasted vegetables, Feta (30g), Tahini dressing
Pear, Almonds (15g)
Paneer tikka (100g paneer), Steamed rice (80g cooked), Raita
Herbal tea, Dark chocolate (15g)
Friday
1350 cal · 61g P · 130g C · 68g FChia pudding: chia seeds, almond milk, maple syrup, berries
Grilled halloumi salad (80g halloumi), Mixed greens, cucumber, tomato
Banana, Peanut butter (1 tbsp)
Mushroom and spinach pasta (80g dry), Parmesan (15g)
Cottage cheese (100g), Peach
Saturday
1460 cal · 79g P · 156g C · 54g FProtein pancakes (whey, oats, egg), Berries, Maple syrup (1 tsp)
Mediterranean wrap: whole wheat tortilla, Falafel (3 pieces), Hummus, veggies
Greek yogurt (120g), Mixed seeds (15g)
Stuffed bell peppers: rice, black beans, cheese
String cheese (1), Grapes
Sunday
1330 cal · 56g P · 124g C · 64g FShakshuka (2 eggs in tomato sauce), Bread (1 slice)
Minestrone soup (350ml), Parmesan, Crusty bread
Trail mix (30g)
Eggplant parmesan (baked), Side salad
Warm milk with turmeric
Weekly Grocery List
Protein
- •Eggs (1 dozen)
- •Greek yogurt (600g)
- •Cottage cheese (200g)
- •Firm tofu (150g)
- •Paneer (100g)
- •Halloumi (80g)
- •Mozzarella (80g)
- •Feta cheese (60g)
- •Parmesan
- •String cheese
- •Whey protein
Produce
- •Bananas (3)
- •Strawberries
- •Berries (200g)
- •Apples (1)
- •Pear (1)
- •Peach (1)
- •Grapes
- •Spinach
- •Broccoli
- •Bell peppers (4)
- •Carrots
- •Tomatoes
- •Cucumber
- •Mushrooms
- •Eggplant (1)
- •Onions
Grains & Legumes
- •Oats (200g)
- •Brown rice
- •Basmati rice
- •Quinoa
- •Pasta (80g)
- •Whole wheat bread
- •Whole wheat tortillas
- •Lentils
- •Black beans
- •Chickpeas
- •Falafel mix
- •Chia seeds
Fats & Extras
- •Olive oil
- •Peanut butter
- •Almond butter
- •Almonds
- •Walnuts
- •Mixed seeds
- •Trail mix
- •Hummus
- •Tahini
- •Dark chocolate
- •Maple syrup
- •Soy sauce
- •Sesame oil
- •Edamame
Tips for Success
Combine legumes with grains (like beans and rice) for complete protein at meals without meat.
Greek yogurt and cottage cheese are your best friends — high protein, versatile, and easy to prep.
Tofu absorbs any flavor. Marinate it for at least 30 minutes before cooking for the best taste.
If protein feels low, add a scoop of whey to oatmeal, smoothies, or pancake batter.
Prep a big batch of lentils or chickpeas on Sunday — they go into soups, salads, and bowls all week.
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Take the free quizCommon Questions
Can I get enough protein on a vegetarian diet?
Absolutely. This plan provides 60-90g daily from eggs, dairy, legumes, and tofu. For higher protein needs, add whey protein or increase portions of Greek yogurt and cottage cheese.
Is this plan vegan-friendly?
Not as written — it includes eggs and dairy. Check our vegan meal plans for a fully plant-based option.
Will I feel hungry on 1500 calories?
The high fiber from legumes and vegetables helps with satiety. If you feel hungry, add an extra serving of vegetables or a cup of broth before meals.