1500-Calorie Vegetarian Fat Loss Diet Plan

Are you looking for a structured vegetarian diet plan to achieve extreme fat loss while maintaining optimal energy levels? This 1500-calorie vegetarian meal plan is balanced with protein, carbohydrates, and fats to support your fat loss goals.



Macro Breakdown

  • Protein: 187g (50%)
  • Carbohydrates: 113g (30%)
  • Fats: 34g (20%)

Meal-by-Meal Breakdown

Meal 1 (8-9 am)

  • 30g Oats
  • 1 scoop Whey Protein
  • Half Apple
  • 7 Almonds
  • Cinnamon
  • 1 Multivitamin
    Macros: 35g Carbs | 30g Protein | 7g Fats | 323 Calories


Meal 2 (10-11 am)

  • 2 Whole Eggs
  • 5 Egg Whites
  • 1 Guava, Peach, Pear, or Orange
    Macros: 18g Carbs | 32g Protein | 10g Fats | 290 Calories


Meal 3 (1-2 pm)

  • 7 Egg Whites Omelette/Bhurji (add any veggies)
  • Half Plate Salad (Lettuce, Cucumber, Carrots, etc.)
    Macros: 10g Carbs | 28g Protein | 0g Fats | 152 Calories

Meal 4 (3-4 pm)

  • 1 Rice Cake
  • 15g Peanut Butter
  • 240ml Low Fat Milk
  • (Optional: Add boiled egg whites for more protein)
    Macros: 20g Carbs | 17g Protein | 9g Fats | 229 Calories

Post Workout

  • 1-2 scoops Whey Protein Isolate (in 300ml water)
  • 5g Glutamine
  • (Optional: 6-10 boiled egg whites if no whey)
    Macros: 0g Carbs | 50g Protein | 0g Fats | 200 Calories

Meal 5 (8-9 pm)

  • 50g Soy Chunk or 70g Paneer Bhurji
  • 1 Plain Roti or 100g Brown Rice
  • 1/2 tsp Coconut Oil (for cooking, optional)
  • Half Plate Salad (Lettuce, Cucumber, Carrots, etc.)
  • 1g Fish Oil or Omega 3
    Macros: 30g Carbs | 29g Protein | 8g Fats | 308 Calories

Total Daily Macros

  • 113g Carbohydrates
  • 186g Protein
  • 34g Fats
  • Total Calories: 1500

Diet Tips

  1. Track Your Calories: Use a calorie calculator to monitor your intake.
  2. Lentil Variations: Rotate lentils, beans, and chickpeas in your meals for variety.
  3. Add Paneer or Soya: Paneer or soya chunks can be added 2-3 times weekly for protein.
  4. Food Alternates: Refer to the Food Alternate Page for substitutions.
  5. Supplement Guide: Add Omega-3, Fish Oil, and pre/post-workout supplements for better results.

How to calculate weight in combination of Carbohydrates protein fats

December 11, 2024
Fat Loss calculation

Before starting any Fat Loss program, your first step is to calculate your daily calories requirement. Everybody’s height/weight/age is dierent so they need dierent calories. Follow the 3 steps below to and out your calories intake to gain muscle.

Step 1: Calculate the BMR
Use an online BMR calculator or mobile app.
Input height, weight, age, and gender.

Example:
Age: 22
Gender: Male
Height: 5'8"
Weight: 160 lbs (72.5 kg)
BMR: 1700

Step 2: Calculate Maintenance Calories

Formula:
BMR × 1.5 (Moderately Active: 3–5 days/week)
BMR × 1.7 (Very Active: 5–6 days/week)

Example:
Moderately Active:
 (Maintenance Calories)

Step 3: Reduce Calories for Fat Loss

1. Fat Loss: -250 calories deficit
Goal: Lose 0.5 lbs per week

2. Extreme Fat Loss: -500 calories deficit
Goal: Lose 1 lb per week

3. Weight Loss: -1000 calories deficit
Goal: Lose 2 lbs per week

Macro Breakdown for Fat Loss

Carbohydrates: 30–35%
Protein: 45–50%
Fats: 15–20%

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How to calculate weight in combination of Carbohydrates protein fats

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Fat Loss calculation Before starting any Fat Loss program, your first step is to calculate your daily calories requirement. Everybody’s height/weight/age is dierent so they need dierent calories. Follow the 3 steps below to and out your calories intake to gain muscle. Step 1: Calculate the BMR Use an online BMR calculator or mobile app. Input height, weight, age, and gender. Example : Age: 22 Gender: Male Height: 5'8" Weight: 160 lbs (72.5 kg) BMR: 1700 Step 2: Calculate Maintenance Calories Formula: BMR × 1.5 (Moderately Active: 3–5 days/week) BMR × 1.7 (Very Active: 5–6 days/week) Example : Moderately Active:  (Maintenance Calories) Step 3: Reduce Calories for Fat Loss 1. Fat Loss: -250 calories deficit Goal: Lose 0.5 lbs per week 2. Extreme Fat Loss: -500 calories deficit Goal: Lose 1 lb per week 3. Weight Loss: -1000 calories deficit Goal: Lose 2 lbs per week Macro Breakdown for Fat Loss Carbohydrates: 30–35% Protein: 45–50% Fats: 15–20%
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1500-Calorie Non-Vegetarian Fat Loss Diet Plan Overview Protein: 187g (50%) Carbohydrates: 113g (30%) Fats: 34g (20%) This diet plan is tailored for extreme fat loss and is designed for a daily calorie intake of 1500. Meal Plan Meal 1 (8-9 am) 30g Oats 1 Scoop Whey Protein Half Apple 7 Almonds Cinnamon 1 Multivitamin Macros: 35g Carbs, 30g Protein, 7g Fats, 323 Calories Meal 2 (10-11 am) 2 Whole Eggs 5 Egg Whites 1 Guava or Pear or Peach or Orange Macros: 18g Carbs, 32g Protein, 10g Fats, 290 Calories Meal 3 (1-2 pm) 7 Egg Whites Omelette or Bhurji (with veggies) Half Plate Salad (Lettuce, Cucumber, Carrots,etc.) Macros: 10g Carbs, 28g Protein, 0g Fats, 152 Calories Meal 4 (3-4 pm) 1 Rice Cake 15g Peanut Butter 240ml Low-Fat Milk Optional: Add Boiled Egg Whites for extra protein Macros: 20g Carbs, 17g Protein, 9g Fats, 229 Calories Post Workout 1-2 Scoop Whey Isolate in 300ml Water 5g Glutamine Optional: Replace Whey with 6-10 Boiled Egg Whites Macro...
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