1500 Calorie Vegan Meal Plan {With Shopping List}

The 1500 calorie vegan meal plan is great for losing weight on a plant based diet. It is filled with delicious recipes, plant based protein, and comes with shopping list.

There are many weight loss diet plans to choose from and most plans promise quick weight loss. Truth is, the only real factor to consider when trying to lose weight quickly is burning more calories than you eat. Here is the general rule:

Eating 500 calories less than you burn per day will generally result in a loss of 1 pound per week.

How much weight can you lose on a 1500 calorie diet?

If you are an average woman that burns 2,000 calories per day you should consume 1,500 calories per day to lose 1 pound per week. As an alternative, you can also create a caloric deficit by exercising more.

Let’s say you exercise daily and burn 300 calories (or you have a very active job where you naturally burn 2,300 calories per day.

This means you can eat 1,800 calories per day and lose 1 pound per week.

If you are creating a caloric deficit only by trying to eat less, you most likely will not get all your nutrients. That is why I recommend adding regular exercise to your routine. It will help you build muscle, burn more calories, AND eat a balanced diet.

Changing your whole lifestyle will not only guarantee long term success, it also provides more benefits to your health besides fat loss. Check out my popular 10-minute at home workouts to get started with an easy workout at home.

1500 Calorie Vegan Meal Plan

Today’s meal plan is a 1500 calorie winter weight loss meal plan. You can increase the caloric intake of this meal plan by adding more snacks or increasing the serving size of each meal​. This weight loss meal plan is also budget friendly and contains simple ingredients.

The 1500 calorie meal plan offers stews, soups, and chilis, which are perfect to prep ahead of time and take to go. These recipes are great for fall and winter, but you can also eat them during other seasons of the year.

Breakfast: Chocolate PB overnight oats

Prep this breakfast the night before and leave in fridge. If it comes out too dry add more milk! 

INGREDIENTS:

• 1 cup oats
• 1 cup almond milk
• 1 T peanut butter
• 1 T ground flax seeds
• 1 banana
• 1 Brazil nut
• 2 T cocoa powder
• maple syrup (optional)

INSTRUCTION:

Combine everything in a bowl and mix thoroughly. You can heat this mix up for 2-3 minutes and it will thicken, or leave in the fridge overnight. You can add more milk in the morning if the oats are too thick. Note that this is not sweetened. If you like you can add some maple syrup.

Lunch

Each dinner recipe serves 4 people. If 2 people follow this meal plan, each person would consume one serving for dinner and one serving for lunch next day. All recipes are one pot type recipes.

They are great to take to work or school for next day. You can store them in meal prep containers and heat up at work, or heat them up at home in the morning and store the meal in a large thermos food container to keep them warm until lunch time.

Dinner

Each serving size is around 2.5-3 cups.

Dinner 1: Vegan Sweet Potato Chili

Dinner 2: Thai Noodle Soup 

Dinner 3: Pinto Bean Soup

Dinner 4: Creamy Tofu Tomato Pasta

Dinner 5: Instant Pot Vegan Sloppy Joe’s

Dinner 6: One Pot Creamy Coconut Potato Stew

Shopping List

This shopping list contains all ingredients to serve 2 people for 6 days:

12 cups oats, 12 cups almond milk, peanut butter, ground flax seed, 12 bananas, Brazil nuts, maple syrup (optional), cocoa powder, 4 green bell pepper, 3 red or orange bell peppers, 2 cans (28 oz) crushed or diced tomatoes, 3 cups / 2 sweet potatoes, 2 cans kidney beans, 2 onions, garlic, salt, pepper, cumin powder, paprika powder, dried oregano, chili,(optional: avocado, cilantro, turmeric powder, vegetable stock powder), 2 cans coconut milk, 1 lime, 4 boxes sliced mushrooms, 2 cups frozen peas, rice noodles, fresh ginger, 1 can great northern beans, soy sauce, 3 cans pinto beans, bag baby spinach(fresh), 4 medium potatoes, 4 stalks celery, 1 bundle spring onion, 2 cup carrots, Dijon mustard, cashews, 8 oz. firm tofu, 16 oz tomato sauce, dried basil, 8 oz dry whole wheat spaghetti, 1 pint cherry tomatoes, 2 cans red lentils, tomato paste, Vegan Worcestershire sauce, Burger buns, apple cider vinegar (or any other), 4 medium potatoes, 2 cans chickpeas, paprika powder.

Meal Prep

Some of the recipes mentioned are easily done in one pot or in the instant pot/pressure cooker. You can make them ahead of time and store on the fridge or in the freezer.

All recipes except the tofu pasta are freezer friendly meals. You can also prep the breakfast ahead of time for easy mornings.