Indian meal plan for vegans

Written byListonic team

Updated on Nov 22, 2024

The Indian meal plan for vegans adapts traditional Indian vegetarian cuisine to exclude all animal products. It focuses on plant-based proteins like lentils, chickpeas, and beans, along with a variety of vegetables and whole grains. Nuts and seeds are included for additional protein and healthy fats, ensuring a wholesome and ethical vegan diet.

Meal plan grocery list

Meats

Lean meat

Eggs

Fish & seafood

Salmon

Shrimp

Fish

Dairy & eggs

Greek yogurt

Plant based

Tofu

Edamame beans

Chickpeas

Seitan or tempeh

Vegan protein powder

Dry goods

Brown rice

Quinoa

Soba noodles

Whole grain bread

Whole wheat chapati

Fresh grocery

Bok choy

Bell peppers

Carrots

Broccoli

Spinach

Garlic

Lettuce

Cucumber

Meal plan overview

Delight in vegan Indian eating with the Indian meal plan for vegans. This plan adapts traditional Indian recipes to suit a vegan lifestyle, focusing on plant-based ingredients.

Featuring a variety of legumes, vegetables, and grains, it's a healthful and flavorful way to enjoy vegan Indian meals.

Indian meal plan for vegans exemplary product

Foods to eat

Plant-Based Proteins: Tofu, tempeh, and lentils for essential amino acids.
Whole Grains: Brown rice, whole wheat chapatis, and millets for fiber and nutrients.
Nuts and Seeds: Almonds, chia seeds, and flaxseeds for omega-3s and healthy fats.
Vegetables: A variety of colorful veggies like bell peppers, broccoli, and spinach for vitamins and minerals.
Fruits: Seasonal fruits like bananas, apples, and mangoes for natural sweetness and vitamins.
Plant-Based Milk and Yogurt: Almond milk, soy milk, and coconut yogurt for calcium and probiotics.
Healthy Oils: Olive oil and coconut oil for cooking.
Spices and Herbs: Turmeric, ginger, and basil for flavor and health benefits.

✅Tip

Opt for fortified plant-based milk alternatives like almond milk or soy milk to ensure you're getting enough calcium and vitamin D in your diet.

Foods not to eat

Animal Products: All dairy, meat, and honey are excluded in a vegan diet.
Processed Vegan Foods: Often high in sodium and artificial additives.
Refined Carbohydrates: White bread and pasta lack nutritional value.
Fried Plant-Based Foods: High in calories and unhealthy fats.
Sugary Vegan Snacks: Cookies and candies high in sugar.
Sweetened Beverages: Soda and sweetened teas and coffees.
Alcohol: Can disrupt a healthy diet and is not necessary nutritionally.
Trans Fats: Found in some processed and fried foods.

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Main benefits

Recommended nutrient breakdown

Protein: 15%

Fat: 25%

Carbs: 55%

Fiber: 3%

Other: 2%

How to budget on this meal plan

Focus on plant-based proteins like tofu, chickpeas, and lentils, which are more cost-effective when bought in bulk. Whole grains like brown rice and quinoa are versatile and can be more affordable in larger quantities. Opt for seasonal fruits and vegetables for salads and stir-fries. Homemade vegan yogurt and peanut butter can be cheaper and healthier alternatives to store-bought versions.

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Extra tips

Healthy and tasty vegan Indian snacks that are animal product-free:

Bhel puri with tamarind sauce
Stuffed bell peppers with quinoa and vegetables
Chana chaat with tamarind and coriander chutney
Coconut milk smoothie with mixed berries
Spiced roasted lotus seeds (makhana)
Baked samosas with peas and potatoes
Avocado and tomato toast with lemon juice

For an Indian-style vegan diet, opt for almond or soy milk, green or black tea, fresh fruit juices without honey, lemon water for a refreshing start, and coconut water for natural hydration and minerals.

Vegans can enjoy a nutritious and diverse Indian diet by focusing on plant-based proteins like chickpeas, tofu, and tempeh. Whole grains, including buckwheat and brown rice, are excellent sources of fiber, while seeds such as flaxseeds and pumpkin seeds provide omega-3 fatty acids and other healthy fats. Spice up dishes with plenty of herbs and spices like coriander and turmeric, which not only add flavor but also possess health-promoting properties.

Meal plan suggestion

Day 1

Breakfast: Poha (flattened rice cooked with vegetables and spices) - 300 calories, 6g protein
Lunch: Chana Masala (spicy chickpeas) with brown rice - 400 calories, 15g protein
Snack: Mixed fruit salad - 150 calories, 2g protein
Dinner: Dal Tadka (lentil curry) with whole wheat chapatis - 350 calories, 15g protein

Day 2

Breakfast: Besan Cheela (chickpea flour pancake) with coriander chutney - 250 calories, 10g protein
Lunch: Vegetable Biryani with cucumber raita (made with vegan yogurt) - 400 calories, 10g protein
Snack: Roasted makhana (fox nuts) - 100 calories, 3g protein
Dinner: Baingan Bharta (mashed eggplant) with roti - 350 calories, 6g protein

Day 3

Breakfast: Oats upma (savory oatmeal with vegetables) - 300 calories, 8g protein
Lunch: Rajma (red kidney bean curry) with brown rice - 400 calories, 15g protein
Snack: Fresh vegetable juice (carrot, beet, and spinach) - 100 calories, 2g protein
Dinner: Mixed vegetable curry with quinoa - 350 calories, 12g protein

Day 4

Breakfast: Idli (steamed rice cake) with sambar and coconut chutney - 300 calories, 6g protein
Lunch: Aloo Gobi (potato and cauliflower) with whole wheat roti - 350 calories, 8g protein
Snack: Hummus with cucumber and carrot sticks - 150 calories, 6g protein
Dinner: Palak Tofu (spinach and tofu curry) with brown rice - 400 calories, 18g protein

Day 5

Breakfast: Semolina (suji) dhokla with green chutney - 250 calories, 5g protein
Lunch: Vegan Thali (lentils, vegetable curry, salad, and roti) - 400 calories, 15g protein
Snack: Fresh fruit smoothie with chia seeds - 200 calories, 4g protein
Dinner: Mushroom Matar (peas and mushroom) with roti - 350 calories, 12g protein

Day 6

Breakfast: Multigrain paratha with mint chutney - 300 calories, 8g protein
Lunch: Kadhi (yogurt-based curry made with vegan yogurt) with rice - 350 calories, 10g protein
Snack: Vegan chaat (sprouted beans, veggies, and chutneys) - 150 calories, 6g protein
Dinner: Tofu Bhurji (scrambled tofu) with roti - 400 calories, 20g protein

Day 7

Breakfast: Vegan smoothie bowl with oats, fruits, nuts, and seeds - 350 calories, 10g protein
Lunch: Chickpea and spinach curry with basmati rice - 400 calories, 15g protein
Snack: Vegan samosa with mint chutney - 200 calories, 4g protein
Dinner: Eggplant (brinjal) curry with quinoa - 350 calories, 12g protein

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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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