1,500-Calorie Vegan Meal Plan: 7 Days + Grocery List

In short: this 1,500-calorie vegan meal plan gives you 7 days of breakfast, lunch and dinner, averaging 1480 kcal, 65 g protein, 179 g carbs and 52 g fat per day. 100% plant-based — no meat, fish, dairy, eggs or honey.

Calories: 1480
Protein: 65 g
Carbs: 179 g
Fat: 52 g

Who it's for: Vegans and plant-curious cooks who want enough protein and a realistic weekly shop.

Other calorie levels:1,800 kcal 2,000 kcal 2,500 kcal

Your 7-day menu

Monday

1470 kcal · P 70 g · C 170 g · F 52 g

BreakfastTofu scramble on toast420 kcal · 26 g protein
10 min
- 180 g (6.3 oz) Firm tofu
- 50 g (1.8 oz) Baby spinach
- 10 g (0.4 oz) Nutritional yeast
- 60 g (2.1 oz) Wholegrain bread
Crumble tofu into a pan with turmeric and spinach; serve on toast.
LunchLentil & vegetable soup with bread480 kcal · 24 g protein
30 min
- 70 g (2.5 oz) Red lentils (dry)
- 120 g (4.2 oz) Carrots
- 60 g (2.1 oz) Celery
- 50 g (1.8 oz) Sourdough bread
Simmer lentils and veg in stock 25 min; blend half.
DinnerBlack bean tacos with avocado570 kcal · 20 g protein
15 min
- 150 g (5.3 oz) Black beans (drained)
- 3 Corn tortillas
- 0.5 Avocado
- 60 g (2.1 oz) Red cabbage
Warm spiced beans, fill tortillas with beans, avocado and cabbage.

Tuesday

1463 kcal · P 67 g · C 182 g · F 46 g

BreakfastSoy yoghurt, oats & berries380 kcal · 17 g protein
3 min · portion ×0.95
- 238 g (8.4 oz) Soy yoghurt
- 38 g (1.3 oz) Rolled oats
- 95 g (3.4 oz) Mixed berries
- 10 g (0.4 oz) Chia seeds
Layer yoghurt, oats, berries and chia.
LunchEdamame & peanut noodle salad532 kcal · 23 g protein
15 min · portion ×0.95
- 95 g (3.4 oz) Edamame (shelled)
- 67 g (2.4 oz) Rice noodles (dry)
- 76 g (2.7 oz) Red cabbage
- 19 g (0.7 oz) Peanut butter
Cook noodles, toss with edamame, cabbage and peanut-lime dressing.
DinnerCrispy tofu & veg stir-fry with rice551 kcal · 27 g protein
25 min · portion ×0.95
- 190 g (6.7 oz) Firm tofu
- 143 g (5.0 oz) Broccoli
- 1 Bell pepper
- 57 g (2.0 oz) Basmati rice (dry)
- 14 ml (0.5 fl oz) Soy sauce
Crisp cubed tofu, stir-fry veg, toss in soy; serve with rice.

Wednesday

1511 kcal · P 55 g · C 189 g · F 57 g

BreakfastPeanut butter banana porridge428 kcal · 15 g protein
8 min · portion ×0.95
- 57 g (2.0 oz) Rolled oats
- 238 ml (1.0 cups) Soy milk (fortified)
- 19 g (0.7 oz) Peanut butter
- 0.5 Banana
Cook oats in soy milk, top with peanut butter and banana.
LunchChickpea, quinoa & tahini bowl513 kcal · 21 g protein
15 min · portion ×0.95
- 143 g (5.0 oz) Chickpeas (drained)
- 48 g (1.7 oz) Quinoa (dry)
- 95 g (3.4 oz) Cucumber
- 19 g (0.7 oz) Tahini
Pile quinoa, chickpeas and cucumber; drizzle tahini-lemon.
DinnerChickpea & spinach coconut curry570 kcal · 19 g protein
25 min · portion ×0.95
- 171 g (6.0 oz) Chickpeas (drained)
- 143 ml (4.8 fl oz) Coconut milk (light)
- 76 g (2.7 oz) Baby spinach
- 48 g (1.7 oz) Basmati rice (dry)
Simmer chickpeas in spiced coconut milk, wilt spinach, serve with rice.

Thursday

1470 kcal · P 70 g · C 170 g · F 52 g

BreakfastTofu scramble on toast420 kcal · 26 g protein
10 min
- 180 g (6.3 oz) Firm tofu
- 50 g (1.8 oz) Baby spinach
- 10 g (0.4 oz) Nutritional yeast
- 60 g (2.1 oz) Wholegrain bread
Crumble tofu into a pan with turmeric and spinach; serve on toast.
LunchLentil & vegetable soup with bread480 kcal · 24 g protein
30 min
- 70 g (2.5 oz) Red lentils (dry)
- 120 g (4.2 oz) Carrots
- 60 g (2.1 oz) Celery
- 50 g (1.8 oz) Sourdough bread
Simmer lentils and veg in stock 25 min; blend half.
DinnerBlack bean tacos with avocado570 kcal · 20 g protein
15 min
- 150 g (5.3 oz) Black beans (drained)
- 3 Corn tortillas
- 0.5 Avocado
- 60 g (2.1 oz) Red cabbage
Warm spiced beans, fill tortillas with beans, avocado and cabbage.

Friday

1463 kcal · P 67 g · C 182 g · F 46 g

BreakfastSoy yoghurt, oats & berries380 kcal · 17 g protein
3 min · portion ×0.95
- 238 g (8.4 oz) Soy yoghurt
- 38 g (1.3 oz) Rolled oats
- 95 g (3.4 oz) Mixed berries
- 10 g (0.4 oz) Chia seeds
Layer yoghurt, oats, berries and chia.
LunchEdamame & peanut noodle salad532 kcal · 23 g protein
15 min · portion ×0.95
- 95 g (3.4 oz) Edamame (shelled)
- 67 g (2.4 oz) Rice noodles (dry)
- 76 g (2.7 oz) Red cabbage
- 19 g (0.7 oz) Peanut butter
Cook noodles, toss with edamame, cabbage and peanut-lime dressing.
DinnerCrispy tofu & veg stir-fry with rice551 kcal · 27 g protein
25 min · portion ×0.95
- 190 g (6.7 oz) Firm tofu
- 143 g (5.0 oz) Broccoli
- 1 Bell pepper
- 57 g (2.0 oz) Basmati rice (dry)
- 14 ml (0.5 fl oz) Soy sauce
Crisp cubed tofu, stir-fry veg, toss in soy; serve with rice.

Saturday

1511 kcal · P 55 g · C 189 g · F 57 g

BreakfastPeanut butter banana porridge428 kcal · 15 g protein
8 min · portion ×0.95
- 57 g (2.0 oz) Rolled oats
- 238 ml (1.0 cups) Soy milk (fortified)
- 19 g (0.7 oz) Peanut butter
- 0.5 Banana
Cook oats in soy milk, top with peanut butter and banana.
LunchChickpea, quinoa & tahini bowl513 kcal · 21 g protein
15 min · portion ×0.95
- 143 g (5.0 oz) Chickpeas (drained)
- 48 g (1.7 oz) Quinoa (dry)
- 95 g (3.4 oz) Cucumber
- 19 g (0.7 oz) Tahini
Pile quinoa, chickpeas and cucumber; drizzle tahini-lemon.
DinnerChickpea & spinach coconut curry570 kcal · 19 g protein
25 min · portion ×0.95
- 171 g (6.0 oz) Chickpeas (drained)
- 143 ml (4.8 fl oz) Coconut milk (light)
- 76 g (2.7 oz) Baby spinach
- 48 g (1.7 oz) Basmati rice (dry)
Simmer chickpeas in spiced coconut milk, wilt spinach, serve with rice.

Sunday

1470 kcal · P 70 g · C 170 g · F 52 g

BreakfastTofu scramble on toast420 kcal · 26 g protein
10 min
- 180 g (6.3 oz) Firm tofu
- 50 g (1.8 oz) Baby spinach
- 10 g (0.4 oz) Nutritional yeast
- 60 g (2.1 oz) Wholegrain bread
Crumble tofu into a pan with turmeric and spinach; serve on toast.
LunchLentil & vegetable soup with bread480 kcal · 24 g protein
30 min
- 70 g (2.5 oz) Red lentils (dry)
- 120 g (4.2 oz) Carrots
- 60 g (2.1 oz) Celery
- 50 g (1.8 oz) Sourdough bread
Simmer lentils and veg in stock 25 min; blend half.
DinnerBlack bean tacos with avocado570 kcal · 20 g protein
15 min
- 150 g (5.3 oz) Black beans (drained)
- 3 Corn tortillas
- 0.5 Avocado
- 60 g (2.1 oz) Red cabbage
Warm spiced beans, fill tortillas with beans, avocado and cabbage.

Grocery list for the week

Everything above, combined and rounded, for one person. Pantry basics like salt, pepper and spices aren't listed.

Avocado2
Baby spinach300 g (10.6 oz)
Banana1
Basmati rice (dry)210 g (7.4 oz)
Bell pepper2
Black beans (drained)450 g (15.9 oz)
Broccoli290 g (10.2 oz)
Carrots360 g (12.7 oz)
Celery180 g (6.3 oz)
Chia seeds20 g (0.7 oz)
Chickpeas (drained)630 g (1.4 lb)
Coconut milk (light)290 ml (1.2 cups)
Corn tortillas9
Cucumber190 g (6.7 oz)
Edamame (shelled)190 g (6.7 oz)
Firm tofu920 g (2.0 lb)
Mixed berries190 g (6.7 oz)
Nutritional yeast30 g (1.1 oz)
Peanut butter80 g (2.8 oz)
Quinoa (dry)100 g (3.5 oz)
Red cabbage330 g (11.6 oz)
Red lentils (dry)210 g (7.4 oz)
Rice noodles (dry)130 g (4.6 oz)
Rolled oats190 g (6.7 oz)
Sourdough bread150 g (5.3 oz)
Soy milk (fortified)480 ml (2.0 cups)
Soy sauce30 ml (1.0 fl oz)
Soy yoghurt480 g (1.1 lb)
Tahini40 g (1.4 oz)
Wholegrain bread180 g (6.3 oz)

Tips for a vegan week

Choose a fortified plant milk for calcium and vitamin B12.
Firm tofu pressed for 10 minutes crisps up far better.
Nutritional yeast adds a cheesy note and extra B vitamins.

Common questions

Is 1,500 calories right for me?

Energy needs depend on age, size, sex and activity. As a rough guide, the NHS cites about 2,000 kcal a day for women and 2,500 for men. If you're unsure — especially below 1,800 kcal — check with a doctor or registered dietitian first.

Can I swap meals between days?

Yes. Every breakfast, lunch and dinner in this plan is portioned to the same daily total, so swapping like-for-like keeps you on target.

How are the numbers worked out?

Calories and macros are estimates from standard food composition values for each ingredient amount shown. Brands vary, so treat them as a close guide rather than lab results.