Healthy Diet Plan For Vegetarians In 1500 Calories
Parul Dube
June 6, 2023
Diet
The pros of consuming a healthy diet can never be over-emphasized. It is a no-brainer that to live a healthy life in the long run, you need to have a well-balanced diet plan incorporated as part of your lifestyle. This plan will be able to provide you with essential nutrients that keep you satiated and prevent weight gain.
It is essential to know our overall calorie requirement and how much we actually consume. After all, it is relatively easy to consume loads of calories in one sitting without even realizing it.
If you are wondering what calories mean, here is our take. To exemplify, just like any machine needs fuel to function, our body too needs food to function. Therefore, food, be it solid or liquid, provides us with calories. Calories, to put it simply, is a unit of energy. It is the amount of energy released when your body breaks down food that you have consumed.
Each food will provide you with a different amount of calories. And that being said, each body’s total calorie intake per day differs. In addition, calorie requirements are different for people with different weights, and various life stages.
We suggest you use a tool like the HealthifyMe App to understand your daily calorie requirement. Now, calories, of course, come from both vegetarian and non-vegetarian sources. India is one of the countries with the most extensive vegetarian population (close to a whopping 33%). Therefore, it becomes essential to know how to consume an adequate vegetarian diet that fulfils your body’s nutritional requirement and stays within the calorie range.
Do you feel it is difficult to consume calories and nutrients as a vegetarian trying to lose weight or manage your medical health condition? Bingo! You’ve come to the right place.
Do’s and Don’ts in a 1500 Calories Vegetarian Diet Plan
Let’s start with understanding the basics and then work our way into the 1500 calorie vegetarian nutrition plan.
Morning Snack
Are you always waking up early and looking forward to your breakfast the most? Well, you’re not alone.
Here’s a tip. Start eating within 30 minutes of waking up. Eating an early breakfast helps you keep your energy levels high throughout the day and saves you from intense headaches and food cravings.
If you feel hungry right after waking up, you should start consuming small and frequent meals. You will need to break down your day’s meals to be smaller but have them more frequently. Learn to listen to your body, and it will help you choose what is suitable for you.
Breakfast
Thinking of what to have for breakfast that can be filling and healthy? We would suggest going for a traditional breakfast menu with controlled portion size.
Mid-Morning Snack
You can opt for a nutrient-dense snack. In addition, incorporating a hydrating drink can make sure to keep you satiated. It makes a difference if you have not had enough water in between a hectic workday schedule.
Lunch
We suggest you keep your lunch light enough to avoid feeling lethargic or sleepy the rest of your day but heavy enough to not feel hungry right after an hour of having lunch.
Adding a variety to your lunch will help you beat the afternoon slumber, especially if you are working. For example, choose either between roti or rice. By doing this, you can avoid overeating while you are working and eating in distraction.
Cut down on extra calories but choose something that will keep you full for longer. Another key is to use a good source of fat. Ghee is a great option. These good fats will not only enhance the taste of your food and make you feel fuller, and aid in delaying gastric emptying.
Evening Snack
Evening snacks can be hassle-free with just one fruit and some nuts. It is ideal not to over snack and prepare your body for an early dinner.
If you eat a late and light dinner, focus on eating a heavier and nutritionally dense snack in the evening. This practice again will keep you from overeating during dinner time. Remember to keep the portion small to keep your energy levels up and help you perform the second half of the day with equal zeal.
Dinner
Dinner can be similar to your lunch. If you have dinner, say, an hour before your bedtime, we suggest you eat only half the portion of your lunch.
On the other hand, if you have a 2–3-hour gap between your dinner and bedtime, then go ahead and enjoy your meal with your family. However, do keep your evening snacks on the lighter side in this case.
Summary
It is therefore ideal that you keep your breakfast, lunch and dinner small and light. This small change helps you avoid overeating. On the other hand, it is also fine if you’d prefer to stick to three main meals and no snacks. You can continue doing that. Irrespective of how many meals you consume in a day, focus on including a maximum number of food groups, namely grains, legumes, lentils, vegetables, fruits, dairy, nuts and oilseeds. However, eating anything that comes out of a packet is a big no-no.
1500 Calorie Vegetarian Diet Plan
Breakfast
Vegetable Besan omelette with One slice of whole wheat bread or multigrain bread
Mid-Morning Snack
A small apple / pear
Lunch
A cup of mixed beans burry with a cup of brown rice
One cup of mixed vegetable salad
Afternoon Snack
Carrot sticks with two tablespoons of hummus.
Dinner
Grilled tofu/ Low fat paneer with stir fry mixed veggies + 1/2 cup of quinoa
Bedtime
1 glass of low fat turmeric milk
HealthifyMe Suggestion
You can make simple choices and changes in your diet to replace less healthy food with more nutritious food. This will help you to adhere to your 1500 calorie diet plan and give good results in weight loss and overall health.
Examples include swaping white rice with brown rice, millet or quinoa. Snacking on veggie sticks with hummus instead of grabbing a bag of chips/ namkeen. Using homemade salad dressings instead of store bought dressings, snacking on buttermilk or whole fruit instead of fruit juice, including homemade yogurt with fruits instead of store bought flavoured yogurt.
These simple food swaps can help you to cut down on sugar, salt and fat in your diet and help you achieve your goal faster.
Conclusion
Eating mindfully will always help you in the long run. It might sound challenging to keep track of your daily calories, but trust us, it is quite the opposite. Controlling the number of calories you consume in a day is no rocket science. And you definitely do not have to go to the extremes to stay fit, lose weight or manage your health condition.
It is critical to listen to your body signals to manage your health, whether eating, working out, or your sleep duration. The emphasis here is that there is no thumb rule of how much and what frequencies you should be eating. You do not necessarily have to eat every two hours or go on a fast to lose weight. Instead, a few tweaks into your regular diet can help immensely.
So, this was all about the 1500 calorie vegetarian diet plan. We hope this gave you an idea of how to plan your meal and better equipped you with insights regarding the science behind good eating and maintaining positive health.
Disclaimer: The purpose of this article is just to disperse knowledge and raise awareness. It does not intend to replace medical advice from professionals. For further information please contact our certified nutritionists Here
Frequently Asked Questions (FAQs)
Q. What is a 1500-calorie vegetarian diet plan?
A 1500-calorie vegetarian diet plan is a meal plan that provides around 1500 calories per day while focusing on plant-based foods. It includes a variety of vegetables, fruits, whole grains, legumes, nuts, and seeds to meet the nutritional needs of vegetarians.
Q. Can I get all the necessary nutrients on a 1500-calorie vegetarian diet?
Yes, it is possible to get all the necessary nutrients on a 1500-calorie vegetarian diet. However, it’s important to plan your meals carefully to ensure you are getting adequate amounts of protein, iron, calcium, vitamin B12, omega-3 fatty acids, and other essential nutrients. Consulting a registered dietitian can be helpful in creating a well-balanced vegetarian meal plan.
Q. What are some good protein sources for vegetarians on a 1500-calorie diet?
Vegetarians can obtain protein from various plant-based sources such as legumes (beans, lentils, chickpeas), tofu, tempeh, seitan, edamame, quinoa, Greek yogurt, cottage cheese, nuts, and seeds. These foods can be incorporated into meals and snacks to meet the protein requirements of a 1500-calorie vegetarian diet.
Q. How can I incorporate healthy fats into a 1500-calorie vegetarian diet?
Healthy fats can be obtained from sources like avocados, nuts (almonds, walnuts), seeds (chia seeds, flaxseeds), olive oil, coconut oil, and nut butter. Adding these ingredients to meals, such as using avocado in salads, sprinkling nuts and seeds on yogurt or oatmeal, and using healthy oils for cooking, can provide the necessary healthy fats.
Q. Is it necessary to take vitamin B12 supplements on a vegetarian diet?
Yes, it is highly recommended for vegetarians, especially vegans, to take vitamin B12 supplements or consume fortified foods. Vitamin B12 is mainly found in animal products, so it can be challenging to obtain adequate amounts solely from plant-based sources. Consult a healthcare professional to determine the appropriate dosage of vitamin B12 supplements for your specific needs.
Q. Can I lose weight on a 1500-calorie vegetarian diet?
A 1500-calorie vegetarian diet can support weight loss if it creates a calorie deficit, meaning you consume fewer calories than you burn. It’s important to focus on nutrient-dense foods, limit processed foods and sugary drinks, and engage in regular physical activity to achieve weight loss goals while maintaining good health.
By: Parul Dube, Masters of Medical Science in Public Health Nutrition
Medically Reviewed By: Nahida Wankhade
How do we understand the portion size in terms of small medium and large. Better if you devide every thing on the basis of weight.
That would be a standardize approach.