Maintaining a healthy diet doesn’t have to be boring! In this first post of our full-day diet series, we’ve prepared 1500-calorie meal plans for both vegetarian and non-vegetarian diets. You can compare the two and pick the one that suits your taste, lifestyle, and nutrition goals.
Breakfast (Approx. 350 Calories)
| Veg Option | Non-Veg Option |
|---|---|
| Oats Porridge with Fruits: ½ cup oats, 1 cup skimmed milk, ½ banana, ½ tsp honey, 1 tsp chia seeds – 350 kcal | Avocado Toast with Egg: 1 slice whole-grain bread, ½ avocado, 1 boiled egg, handful spinach, 1 tsp olive oil – 350 kcal |
Tip: Both breakfasts provide fiber and protein to keep you full until lunch.
Mid-Morning Snack (Approx. 150 Calories)
| Veg Option | Non-Veg Option |
|---|---|
| Greek Yogurt with Berries: ½ cup plain Greek yogurt, ½ cup mixed berries, 1 tsp honey – 150 kcal | Boiled Egg & Fruit: 1 boiled egg + 1 small apple – 150 kcal |
Tip: Snacks balance protein and natural sugars for steady energy.
Lunch (Approx. 450 Calories)
| Veg Option | Non-Veg Option |
|---|---|
| Chickpea Salad Bowl: ½ cup boiled chickpeas, 1 cup mixed greens, ½ avocado, ½ cup cucumber, cherry tomatoes, 1 tbsp olive oil dressing – 450 kcal | Grilled Chicken Salad: 100g grilled chicken, 2 cups salad greens, ½ avocado, ½ cup cherry tomatoes, 1 tsp olive oil, 1 tbsp balsamic vinaigrette – 450 kcal |
Tip: Both are high in protein, fiber, and healthy fats.
Afternoon Snack (Approx. 150 Calories)
| Veg Option | Non-Veg Option |
|---|---|
| Mixed Nuts & Green Tea: 15 almonds + 1 cup green tea + 1 small orange – 150 kcal | Greek Yogurt with Nuts: ½ cup yogurt + 5 almonds + ½ tsp honey – 150 kcal |
Tip: Snacks prevent energy dips before dinner.
Dinner (Approx. 400 Calories)
| Veg Option | Non-Veg Option |
|---|---|
| Paneer & Quinoa Bowl: 100g grilled paneer, ½ cup cooked quinoa, 1 cup steamed vegetables, 1 tsp olive oil – 400 kcal | Baked Salmon with Quinoa & Veggies: 100g salmon, ½ cup quinoa, 1 cup steamed broccoli & carrots, 1 tsp olive oil – 400 kcal |
Tip: Focus on protein and complex carbs for overnight satiety.
Daily Totals
| Option | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Veg | ~1500 kcal | 80g | 150g | 50g |
| Non-Veg | ~1500 kcal | 110g | 140g | 55g |
Note: Slight variations may occur depending on portion sizes and ingredients.
Why Compare Veg vs Non-Veg?
- Helps audiences choose their preferred diet without guesswork.
- Makes it easy to follow, especially for Indians with mixed dietary habits.
- Supports weight management, energy, and muscle recovery.
Disclaimer
This diet plan is for general nutritional guidance. Individual needs vary based on age, activity level, gender, and health conditions. Always consult a registered dietitian or healthcare professional before starting any new diet plan.