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If you are not already on a plant- based diet, just switching to a whole- food plant- based diet is enough to start seeing the waistline go down. Most of my clients do not need to track calories or restrict food intake as long as they are consistent with lifestyle changes made on a daily- basis.

If however, you are someone who needs to know exactly how many calories you should be consuming on a daily basis, I have curated that 1500 calorie meal plan for you to follow along.

A plant- based diet is naturally high in micro- nutrients, even if you stay in a caloric deficit. However, I strongly insist supplementing Vit B12 and D3. Leave a comment below if you need more information on either.

The below plan is prepared keeping in mind that not a lot of people have time to cook. You will need to invest 30- 40 minutes (or less) per day in the kitchen to stay on track. Besides stocking up on vegetables and fruits, you might need to get few other items. I have curated this amazon list to make it easier for you to get all items from one stop.

I strongly insist you couple this meal plan with 30- 40 minutes of physical activity per day. Click here to check my digital online training program that you can practice from anywhere.

Meal preparation ideas and tips:

1) We use Quinoa multiple times through the chart. You can substitute the same with millets (similar macros/ calories). Prepare Quinoa for 3-5 days together. It stores well when refrigerated.

2) Though the meal plan is very diverse, we use the same few ingredients repeatedly. Make sure to shop at the beginning of the week for everything.

3) On most days, you will repeat the vegetables you have for lunch and dinner. Chop these up in the morning for the entire day to save time.

4) If you find a certain fruit/ vegetable int he below chart that is not seasonal, do not go out of your way to find it. Replace with another fruit or vegetable of the same quantity. Macros/ calories will slightly differ, but when looking at nutrition, we look at food as being wholesome. Off seasonal produce may be GMO'ed and not the healthiest.

Day 1

Breakfast: Soba Noodle bowl

Click here for the recipe.

Quantity:

1. 50 grams soba noodles (uncooked weight)
2. 50 grams Julienned cut each (carrots/ bell pepper/cabbage)
3. 150 grams spinach leaves

Sauce:

1. 3 tbsp soy sauce
2. 1.5 tbsp sriracha sauce (or any other chilly sauce)
3. 1 tbsp sesame seeds

Noon snack:

Green tea with one apple.

Lunch: Lentil stew with rice.

NOTE: Prepare double the mentioned quantity for Day 2 lunch.

Quantity:

1. 30 grams mixed lentils (uncooked weight/ soaked overnight)
2. 1 medium onion
3. 50 grams carrots
4. 100 grams sweet potato
5. 50 grams green peas
6. 20 grams soy beans (dry weight/ soaked overnight)
7. Garlic and other dry spices to season

Recipe:

1. Heat a non- stick pan and add dry whole spices of choice. I like to add cloves, bay leaves and cumin seeds. Once these start to pop, add 1/2 cup water.
2. Once the water comes to a boil, add in the onions and garlic.
3. The onions will start sweating and change colour in a few minutes. Add the remaining vegetables at this time and seasoning of your choice. I like to add chilly powder and salt.
4. Finally add the soaked lentils and cooked soy beans. Add another two cups of water (or vegetable stock), close the lid and let it cook for 20- 25 minutes.
5. Stir every 10 minutes and ensure to add more water if required.
6. Garnish with cilantro and chilly flakes if needed.

Simultaneously also cook a cup of brown rice to go along with the stew.

Evening snack.

Chamomile tea with 1/2 cup of grapes.

Dinner: Rice paper rolls with Tomato soup.

Rolls:

1. 4 rice papers
2. 100 grams tofu
3. 1 cup sprouted greens
4. 50 grams capsicum
5. 100 grams cucumber
6. 50 grams carrots

Peanut dipping sauce:

1. 1 tbsp sugarfree peanut butter
2. 2 tbsp soy sauce
3. 1 tbsp chilly garlic sauce

Blend all with some water for a smooth dipping sauce.

Tomato soup:

Boil and puree two medium tomatoes. In a pan, add a few drops of oil and garlic. Once the garlic is cooked, add the tomato puree and seasoning of choice. I like to add just parsley, salt and pepper.

Total calories: Approx 1530

Macros: 242g Carbs/ 30g Fat/ 73g Proteins.

Day 2

Breakfast: Overnight Oats.

Quantity:

1. 30 grams rolled oats (uncooked weight).
2. 1 cup unsweetened almond mylk.
3. 10 grams chia seeds.
4. 75 grams mango.
5. 1 medium banana.
6. 10 grams crushed walnuts (to top)

Prepare the oats mason jar the previous night for a quick grab and go breakfast the next morning. You can add some water or more milk the next day.

Add half a scoop of protein powder the next morning for extra proteins.

Noon snack:

1 glass tender coconut water.

Lunch: Lentil stew with Whole wheat bread.

Quantity:

1. 30 grams mixed lentils (uncooked weight/ soaked overnight)
2. 1 medium onion
3. 50 grams carrots
4. 100 grams sweet potato
5. 50 grams green peas
6. 30 grams soy beans (dry weight/ soaked overnight)
7. Garlic and other dry spices to season

Recipe:

1. Heat a non- stick pan and add dry whole spices of choice. I like to add cloves, bay leaves and cumin seeds. Once these start to pop, add 1/2 cup water.
2. Once the water comes to a boil, add in the onions and garlic.
3. The onions will start sweating and change colour in a few minutes. Add the remaining vegetables at this time and seasoning of your choice. I like to add chilly powder and salt.
4. Finally add the soaked lentils and cooked soy beans. Add another two cups of water (or vegetable stock), close the lid and let it cook for 20- 25 minutes.
5. Stir every 10 minutes and ensure to add more water if required.
6. Garnish with cilantro and chilly flakes if needed.

Have the same with two slices of whole wheat bread.

Evening snack.

Chamomile tea.

Dinner: Quinoa fried rice.

Quantity:

1. 1 cup cauliflower
2. 50 grams sweet corn
3. 80 grams carrots
4. 50 grams brocolli
5. 100 grams portobello mushrooms
6. 70 grams quinoa (uncooked weight)

Recipe:

1. Chop the veggies as per your liking.
2. In a pan, add t tbsp of hoisin sauce and 1 tsp of brown sugar.
3. Add the veggies and stir fry for a few minutes before adding in the quinoa.
4. Sprinkle with sesame seeds, a dash of lime and chilly flakes.

Total calories: Approx 1541

Macros: 251g Carbs/ 36g Fat/ 61g Proteins.

Day 3

Breakfast: Green smoothie

Quantity:

1. 100 grams spinach leaves.
2. 80 grams mint leaves.
3. 1 medium frozen banana.
4. 1 cup sliced pineapples.
5. 10 grams ground flaxseed powder.
6. 250 ml soy milk.

Blend all the ingredients with some ice or water if desired.

Noon snack:

1-2 Energy bliss balls with green tea.

Lunch: Chickpeas curry with brown rice and beetroot salad.

Chickpeas curry:

1. 50 grams chickpeas (soaked overnight/ raw weight).
2. 2 tomatoes.
3. Garlic and other dry spices to season.

Recipe:

1. Heat a non- stick pot and add dry whole spices of choice. I like to add bay leaves and cumin seeds. Once these start to pop, add 1/2 cup water.
2. Once the water comes to a boil, add in the garlic.
3. Puree two tomatoes and add to the pot.
4. At this time, season according to your liking. I like to add chole masala, red chilly powder and some turmeric.
5. Finally add the cooked chickpeas and sprinkle with some lemon and cilantro.

Have the same with 60 grams cooked brown rice.

Beetroot salad:

1. Chop 1 and a half beetroot.
2. Soak 20 grams of split yellow mung daal for 2- 3 hours.
3. Mix the drained and washed mung daal with beetroot and hald an onion.
4. Season with salt, pepper and lemon.

Evening snack.

1 cup watermelon with chamomile tea.

Dinner: Vegan chilly.

Quantity:

1. 60 grams kidney beans (dry weight/ soaked overnight).
2. 2 medium tomatoes.
3. 1 small carrot.
4. 1 cup celery.
5. 50 grams sweet corn.
6. 1 tbsp tomato ketchup.
7. Seasoning of your choice.

Recipe:

1. Chop the veggies as per your liking.
2. In a pan, add some water with a pinch of salt and all the vegetables except the tomatoes.
3. Once the veggies are soft, season as per your liking. I like to add paprika, cumin powder, oregano, turmeric and garlic powder.
4. Throw in diced tomatoes and some more water if needed. Also add the cooked kidney beans.
5. Add a tbsp of ketchup and cover the lid, letting everything cook for 20- 25 minutes.
6. Season with lemon and parsley.

Total calories: Approx 1505

Macros: 272g Carbs/ 30g Fat/ 61g Proteins.

Day 4

Breakfast: Quinoa Stir fry.

Quantity:

1. 70 grams Quinoa.
2. 1 tsp olive oil.
3. 0.5 onion.
4. 1 tbsp ginger.
5. 2-3 chillies.
6. 50 grams broccoli.
7. 30 grams soy beans (uncooked weight/ soaked overnight)

Saute ginger and chillies in olive oil. Add the chopped onion and broccoli and let it cook for 2-3 minutes before adding the cooked quinoa and soy beans. Season to your choice. I like to only add salt and pepper.

Noon snack:

Green tea.

Lunch: Hot and sour soup with whole wheat toast.

Soup:

1. 150 grams tofu.
2. 1 carrot.
3. 100 grams long beans.
4. 1/2 cup cabbage.
5. 100 grams mushroom.
6. 1 tbsp vinegar.
7. 2 tbsp soy sauce.
8. 1 tbsp Sriracha.
9. 10 grams spring onions.
10. 1 tbsp grated garlic and ginger paste.

Recipe:

1. Heat a non- stick pot and add two cups of water.
2. Once the water comes to a boil, add in the garlic/ ginger paste.
3. In 3-5 minutes, once you cannot smell the raw garlic, add the chopped vegetables.
4. Mushrooms will take the longest to cook.
5. At this time, season according to your liking. I like to add soy sauce, sriracha, vinegar and salt.
6. You can mix a teaspoon of cornflour with water and add it to the soup so it thickens.
7. Top the same with pepper powder and spring onions.

Have the same with two slices of wholewheat toast.

Evening snack.

Chamomile tea.

Dinner: Mexican bowl.

Quantity:

1. 50 grams brown rice (uncooked weight).
2. 70 grams kidney beans (uncooked weight/ soaked overnight).
3. 20 grams avocado.
4. 1/2 tsp vegan butter.
5. 2 tbsp homemade salsa.
6. 50 grams sweet corn.
7. 1 tbsp cashew sour cream.

Recipe:

1. Cook the kidney beans and season them with taco seasoning.
2. Mix the sweet corn with the vegan butter and season the same with parsley, salt, lemon and pepper.
3. Mash up the avocado and season with some salt.
4. Bring the individual ingredients together for a hearty Mexican bowl.

Total calories: Approx 1476

Macros: 203g Carbs/ 36g Fat/ 77g Proteins.

Day 5

Breakfast: Fruit cereal bowl

Quantity:

1. 1 medium banana.
2. 1 medium apple (or 3/4 cup plums).
3. 250 ml soy milk.
4. 15 grams chia seeds
5. 10 grams walnuts

Noon snack: Roasted chickpeas with green tea.

45 grams roasted chickpeas with gren tea.

Lunch: Lentil curry (daal) with rice.

Quantity:

1. 60 grams mixed lentils (uncooked weight)
2. 50 grams brown rice (uncooked weight)
3. 1 medium tomato

Recipe:

1. Heat a pressure cooker and add dry whole spices of choice. I like to add cloves, bay leaves and cumin seeds. Once these start to pop, add 2 cups water.
2. Once the water comes to a boil, chopped tomato and season to your liking.
3. I like to add chilly powder, turmeric and salt.
4. Finally add the soaked lentils, close the lid and let it cook for 30- 35 minutes.
5. Garnish with cilantro and lemon if needed.

Simultaneously also cook a cup of brown rice to go along with the daal.

Evening snack.

Tender coconut water.

Dinner: Sweet potato cutlets.

Rolls:

1. 80 grams quinoa (uncooked weight).
2. 1/2 onion.
3. 80 grams sweet potato.
4. 1 tbsp ginger/ garlic paste.
5. Seasoning as per your liking.
6. 1 cup lettuce

Cook quinoa and sweet potato separately and mix them together with the rest of the ingredients except the lettuce. Bake the cutlets at 180 C for 15- 20 minutes, flipping halfway through. You can brush a little bit of olive oil to get a beautiful golden- brown coat.

Serve on a plate of lettuce.

Total calories: Approx 1510

Macros: 242g Carbs/ 35g Fat/ 60g Proteins.

Day 6

Breakfast: Hummus toast.

Quantity:

1. 50 grams homemade hummus (you can add 1/2 red bell pepper to the hummus for the beautiful orange colour).
2. 2 slices of whole wheat bread.
3. 50 grams green grapes.

Cook the hummus in a big batch to eat as a snack later through the week.

Noon snack:

Tender coconut water.

Lunch: Whole- wheat pasta salad.

Quantity:

1. 60 grams whole wheat pasta (uncooked weight)
2. 100 grams baby tomato.
3. 2 tbsp nutritional yeast (optional).
4. 2 tbsp cashew sour cream.
5. 1/2 capsicum.
6. 100 grams spinach leaves..

Recipe:

1. Mix all the ingredients with the cooked pasta.
2. Season as per your liking. I like to add salt, paprika, chilly flakes and oregano.

Evening snack.

1 medium apple with chamomile tea.

Dinner: Quinoa Buddha bowl.

Quantity:

1. 80 grams quinoa (uncooked weight).
2. 20 grams avocado (or 6-7 olives).
3. 50 grams cooked green peas.
4. 1 small cooked baby carrot.
5. 80 grams cooked sweet potato.
6. 40 grams chickpeas (uncooked weight).
7. 2 tbsp balsamic vinegar.
8. 1 tbsp sesame seeds.

Recipe:

1. Bring the individual ingredients together for a hearty Quinoa bowl. Season with vinegar, salt and pepper.

Total calories: Approx 1532

Macros: 251g Carbs/ 40g Fat/ 58g Proteins.

Day 7

Breakfast: Oats pancakes

Quantity:

1. 70 grams rolled oats (put these into a food processor and pulse till you get fine oat flour)
2. 120 grams big ripe banana's mashed.
3. 1 cup soy mylk.
4. 1 teaspoon vanilla extract.
5. 1 teaspoon baking powder
6. 1 teaspoon cinnamon powder

Mix all the ingredients together. In a non- stick pan, make 3-4 pancakes and have it with 2 tbsp maple syrup.

Noon snack:

Tender coconut water.

Lunch: Whole- wheat pasta salad.

Quantity:

1. 60 grams whole wheat pasta (uncooked weight)
2. 100 grams baby tomato.
3. 2 tbsp nutritional yeast (optional).
4. 2 tbsp cashew sour cream.
5. 1/2 capsicum.
6. 100 grams spinach leaves..

Recipe:

1. Mix all the ingredients with the cooked pasta.
2. Season as per your liking. I like to add salt, paprika, chilly flakes and oregano.

Evening snack.

1 medium apple with chamomile tea.

Dinner: Tofu- broccoli stir fry.

Quantity:

1. 200 grams tofu.
2. 200 grams mushroom
3. 150 grams brocolli florets.
4. 2 tbsp soy sauce
5. 1 tbsp balsamic vinegar.
6. 1 tbsp sesame seeds.

Recipe:

1. Bring the individual ingredients together for a hearty Quinoa bowl. Season with vinegar, salt and pepper.

Total calories: Approx 1543.

Macros: 215g Carbs/ 37g Fat/ 82g Proteins.

I have not accounted for dry herbs/ spices in the above chart because they are extremely low in calories and do not account for body fat the same with other food's do. If anything, they are anti- inflammatory and detoxifying.

Every body is different and thus the nutritional requirements for every body will differ. Staying on less than 1500 calories per day for a consistent period is not healthy. This might drop your metabolism and not supplement all your nutritional needs. Get in touch with me by filling the form below.