1500 Calorie Vegetarian Meal Plan
A 1500 calorie lacto-ovo vegetarian meal plan — hits 100g+ protein from dairy, eggs, legumes, and whole grains.
Total calories
1500
kcal
Protein
93
g
Carbs
173
g
Fat
52.5
g
The full day
Breakfast
480 kcal
3 eggs scrambled + 1 cup oatmeal + 1/2 cup berries + 1 Tbsp peanut butter
25g protein 50g carbs 22g fat
Lunch
480 kcal
1 cup cooked lentils + 1/2 cup quinoa + 2 cups mixed greens + 1 Tbsp olive oil vinaigrette + 2 Tbsp feta
28g protein 60g carbs 16g fat
Snack
180 kcal
1 cup non-fat Greek yoghurt + 1/2 cup berries + 1 Tbsp honey
18g protein 25g carbs 0.5g fat
Dinner
360 kcal
4 oz tofu stir-fry with 1.5 cups mixed vegetables + 1/2 cup brown rice + 1 Tbsp olive oil
22g protein 38g carbs 14g fat
About this plan
This plan combines complete protein sources (eggs, dairy) with complementary plant proteins (lentils + grains) to deliver high-quality protein. The Morton 2018 protein meta-analysis showed plant and animal protein produced equivalent muscle gains at matched intake, though plant protein typically requires 10-20% higher absolute intake to compensate for lower DIAAS scores.
Use the calculators
- TDEE Calculator — find your real maintenance
- Calorie Deficit Calculator — set your target rate
- Macro Calculator — split this plan\'s calories your way
- Protein Calculator — verify your protein target
- All weight-loss calculators (11 tools)
Other meal plans
Frequently asked questions
- Can vegetarians hit protein targets at 1500 calories?
- Yes — this plan delivers ~93g protein with a heavy reliance on Greek yoghurt, eggs, and lentils. For higher protein cuts targeting 130g+, add protein powder (whey or plant-based) or substitute calorie-dense foods like avocado with leaner protein sources.
- Vegan version of this plan?
- Substitute eggs with extra tofu or tempeh, dairy with fortified plant milks and silken tofu blends. Plant protein typically delivers lower protein per calorie, so increase legumes/tofu portions and consider plant protein powder. Vegan 1500 kcal cuts requiring 100g+ protein are achievable but require planning.
- How is plant protein quality different?
- DIAAS scores (the modern protein quality measure): whey 1.18, eggs 1.13, beef 1.10, soy 1.0, pea 0.82, rice 0.59. Complete amino acid profile requires combining sources across the day (lentils + grains, soy + nuts). For practical eating, variety solves the quality gap.
Track it
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