1500 Calories For Ovo-vegetarians

Ovo vegetarians consume a mostly plant-based diet, with the exception of eggs. Unlike lacto-ovo vegetarians, ovo vegetarians do not consume dairy products. With careful planning, it is possible to obtain a full range of nutrients on a limited calories ovo-vegetarian diet that can be a great plan for lifelong weight management.

Food Groups

Obtaining sufficient nutrients from a 1,500-calorie ovo vegetarian diet requires making good choices from all the food groups. Base your diet on ample fruits and vegetables that are low in calories and packed with satiating fiber and other nutrients. Choose whole grains such as brown rice, whole wheat pasta or quinoa that provide more protein for the same amount of calories as refined grains. Beans and eggs are a good source of protein and nuts and seed oils are good choices for satiating fat.

Sample Menu

With a 1,500 daily caloric budget, you can consume three square meals of 400 calories each with two 100 calorie snacks in between. Pair complementary foods such as eggs with oatmeal for breakfast and rice and beans for lunch to obtain a complete and balanced meals. A sample meal can include 1/2 a cup of brown rice, 1/2 cup of beans such as chickpeas or butter beans, steamed broccoli and a glass of soy milk. A snack can be apple slices with 1/2 tbsp. of peanut butter or a handful of nuts.

Tracking

Tracking food consumption can help you adhere to a limited calories diet. Use nutrition labels to identify the calories for prepared foods. Fresh fruits and vegetables are not required to be labeled with calorie content, but the Centers for Disease Control and Prevention estimate that fruits and vegetables consumed in serving sizes such as a medium apple, a medium banana, 1 cup of blueberries or 1 cup of carrots all fall under 100 calories for each portion. Tracking food consumption can also help you eliminate excess calories such as those from sugary beverages.

Considerations

If you are eating a variety of foods, you should be able to meet daily requirements for essential vitamins and minerals. If you are concerned about shortage of a specific nutrient, such as calcium, view the USDA nutrient database to look for vegetarian food sources by nutrient, or consult a registered dietitian When possible, prepare your own meals as fresh ingredients are less likely to have hidden sources of calories.