Indian meal plan for vegans
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
- Tofu
- Salmon
- Shrimp
- Lean meat
- Fish
- Eggs
- Edamame beans
- Greek yogurt
- Chickpeas
- Seitan or tempeh
- Vegan protein powder
- Brown rice
- Quinoa
- Soba noodles
- Whole grain bread
- Whole wheat chapati
- 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.
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.
Main benefits
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 well-rounded vegan diet.
Fat
Carbs
Protein
Fiber
Other
Food alternatives
A vegan Indian meal plan can be both nutritious and delicious with these alternatives:
- Use seitan or tempeh instead of tofu for varied plant-based protein sources.
- Coconut milk can replace dairy milk in recipes for a creamy texture.
- For a protein boost, add edamame beans to salads and stir-fries.
- Replace traditional noodles with zucchini noodles for a lower-carb meal.
- Snacks can include seaweed snacks for a nutritious, low-calorie option.
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.
Download the grocery list for FREE
- ✔️ Add and remove items
- ✔️ Sort items by store aisles
- ✔️ Share the list with your partner
Extra tips
Any healthy snack ideas?
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
What should I drink on this meal plan?
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.
How to get even more nutrients?
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 suggestions
Indian Vegan Meal Plan
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
Want to learn more?
⚠️ 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.
