Asian meal plan for vegetarian

Written byListonic team

Updated on Nov 22, 2024

The Asian meal plan for vegetarians showcases the variety and richness of vegetarian dishes in Asian cuisine. It includes diverse vegetables, legumes, tofu, and grains, providing a range of nutrients and flavors. Dairy products are also included in diets that allow them, offering additional protein sources.

Meal plan grocery list

Dry goods

Brown rice

Jasmine rice

Basmati rice

Oats

Snacks & sweets

Seaweed snacks

Fresh fruits

Spices & sauces

Miso paste

Thai green curry paste

Peanut sauce

Plant based

Tofu

Edamame beans

Chickpeas

Fresh grocery

Carrot

Cucumber

Avocado

Mint leaves

Mixed vegetables

Berries

Cans & jars

Korean Bibimbap ingredients

Sushi ingredients

Meal plan overview

Explore the vegetarian delights of Asia with the Asian meal plan for vegetarians. This plan celebrates the diversity of plant-based dishes in Asian cuisine, from stir-fries to curries.

Rich in vegetables, tofu, and grains, it offers a nutritious and flavorful journey through vegetarian Asian cooking.

Asian meal plan for vegetarian exemplary product

Foods to eat

Protein-Rich Vegetables: Broccoli, spinach, and peas.
Whole Grains: Brown rice, whole grain bread, and quinoa for fiber and nutrients.
Legumes: Lentils, chickpeas, and various beans for plant-based protein.
Dairy or Plant-Based Alternatives: Milk, yogurt, and fortified soy or almond milk for calcium and protein.
Nuts and Seeds: Almonds, cashews, chia seeds, and flaxseeds for healthy fats and protein.
Fruits: A variety of fruits for essential vitamins and antioxidants.
Healthy Fats: Olive oil, avocado, and coconut oil for cooking and flavoring.
Spices and Herbs: Garlic, ginger, turmeric, and cilantro for flavor and health benefits.

✅Tip

Experiment with plant-based protein sources like edamame, tempeh, and seitan to ensure you're meeting your protein needs while following a vegetarian diet.

Foods not to eat

Fried Foods: Deep-fried snacks and dishes high in unhealthy fats.
High-Sugar Foods: Sweetened desserts and beverages.
Refined Carbs: White bread and pasta which lack fiber.
Processed Vegan Foods: Often high in sodium and preservatives.
Excessive Dairy: Full-fat milk and cheeses can be high in saturated fat.
Alcohol: Offers little nutritional benefit and can be high in calories.
Sugary Beverages: Soda and sweetened drinks.
Artificial Additives: Found in many processed foods.

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Main benefits

The Asian meal plan for vegetarians showcases the rich variety of plant-based dishes in Asian cuisine. It includes a wide range of vegetables, fruits, legumes, tofu, and grains. Nutrient-rich and diverse, this plan provides ample protein from plant sources, and healthy fats from nuts and seeds, ensuring a balanced and satisfying vegetarian diet.

Recommended nutrient breakdown

Protein: 15%

Fat: 30%

Carbs: 50%

Fiber: 3%

Other: 2%

How to budget on this meal plan

Buying staples like brown rice, quinoa, and tofu in bulk can lead to significant savings. Fresh fruits and vegetables are key; opt for seasonal varieties for better prices. Homemade sauces and dips can be more economical and customizable. Consider growing herbs like mint at home to add fresh flavors to your dishes without extra cost.

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Extra tips

Delight in these vegetarian Asian snacks:

Vegetable sushi rolls
Spicy tofu lettuce cups
Stir-fried green beans with garlic
Vegetable dumplings
Roasted seasoned seaweed
Miso soup with tofu and seaweed
Chilled lychees for dessert

For vegetarians following an Asian diet, drinks like soy milk provide protein, while water maintains hydration. Green tea offers antioxidants, and herbal teas such as chamomile or mint provide soothing benefits. Occasional fruit juices offer a vitamin boost but should be taken in moderation due to sugar content.

For vegetarians adopting an Asian diet, it's important to include a variety of protein sources to meet dietary needs. Tofu, tempeh, and seitan are excellent sources of protein and can be used in various dishes from stir-fries to soups. Ensure you're getting enough iron by incorporating plenty of leafy greens and fortified grains. Sesame seeds and legumes also add texture and nutrients to meals.

Meal plan suggestion

Day 1

Breakfast: Miso Soup with Tofu and Seaweed, and a side of Brown Rice
Lunch: Thai Green Curry with Vegetables and Tofu, served with Jasmine Rice
Snack: Fresh Fruit Salad
Dinner: Stir-fried Udon Noodles with Mixed Vegetables and Soy Sauce

Day 2

Breakfast: Vegetable Steamed Dumplings
Lunch: Vietnamese Rice Paper Rolls filled with Avocado, Carrot, Cucumber, and Mint, served with Peanut Sauce
Snack: Edamame Beans
Dinner: Korean Bibimbap with Assorted Vegetables, Brown Rice, and a Fried Egg (replace with tofu for a vegan option)

Day 3

Breakfast: Oatmeal with Almond Milk, topped with Chopped Nuts and Berries
Lunch: Sushi Bowl with Avocado, Cucumber, Carrot, and Seaweed over Brown Rice
Snack: Seaweed Snacks
Dinner: Indian Chana Masala (Chickpea Curry) with Basmati Rice and a side of Raita (use dairy-free yogurt for vegan option)

Day 4

Breakfast: Avocado Toast on Whole Grain Bread with Sesame Seeds
Lunch: Stir-fried Tofu with Broccoli, Bell Peppers, and Cashews, served with Quinoa
Snack: Sliced Cucumber with Hummus
Dinner: Japanese Ramen with Vegetable Broth, Noodles, Mushrooms, Spinach, and Carrots

Day 5

Breakfast: Smoothie with Spinach, Banana, Almond Milk, and a scoop of Protein Powder
Lunch: Thai Salad with Papaya, Tomatoes, and Peanuts, dressed in a Lime Vinaigrette
Snack: A small bag of Dried Fruit and Nuts
Dinner: Vegetable Fried Rice with Peas, Carrots, Corn, and Scrambled Eggs (omit eggs for vegan option)

Day 6

Breakfast: Steamed Vegetable Bao Buns
Lunch: Indian Aloo Gobi (Potato and Cauliflower Curry) with Whole Wheat Chapatis
Snack: Greek Yogurt with Honey and a handful of Berries
Dinner: Malaysian Laksa Soup with Rice Noodles, Tofu, and Mixed Vegetables

Day 7

Breakfast: Chia Seed Pudding with Coconut Milk and Mango
Lunch: Korean Kimchi Pancakes with a Soy Dipping Sauce
Snack: Roasted Pumpkin Seeds
Dinner: Chinese Mapo Tofu (spicy Sichuan tofu and mushroom dish) with a side of Steamed Jasmine Rice

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⚠️Keep in mind

As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.

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