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.
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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
Asian-Inspired Mediterranean Diet Meal Plan
Day 1
- Breakfast: Miso soup with tofu and seaweed, a side of brown rice (calories: 300, protein: 15g, carbs: 40g, fat: 8g)
- Lunch: Grilled teriyaki salmon with steamed bok choy and quinoa (calories: 400, protein: 30g, carbs: 35g, fat: 15g)
- Snack: Edamame beans (calories: 120, protein: 10g, carbs: 8g, fat: 5g)
- Dinner: Stir-fried tofu with mixed vegetables (bell peppers, carrots, broccoli) in olive oil, a side of brown rice (calories: 350, protein: 18g, carbs: 45g, fat: 10g)
Day 2
- Breakfast: Whole grain toast with avocado and sesame seeds (calories: 300, protein: 10g, carbs: 30g, fat: 15g)
- Lunch: Sushi bowl with brown rice, cucumber, avocado, seaweed, and grilled fish (calories: 400, protein: 25g, carbs: 50g, fat: 10g)
- Snack: A small bowl of mixed nuts (almonds, walnuts, cashews) (calories: 200, protein: 5g, carbs: 8g, fat: 18g)
- Dinner: Thai-style green curry with vegetables and tofu, served with brown rice (calories: 350, protein: 12g, carbs: 40g, fat: 15g)
Day 3
- Breakfast: Oatmeal with almond milk, topped with sliced almonds and a drizzle of honey (calories: 280, protein: 8g, carbs: 40g, fat: 10g)
- Lunch: Vietnamese spring rolls with shrimp, lettuce, mint, and vermicelli, served with a peanut dipping sauce (calories: 350, protein: 18g, carbs: 40g, fat: 12g)
- Snack: Fresh fruit salad (calories: 100, protein: 1g, carbs: 25g, fat: 0g)
- Dinner: Korean bibimbap with brown rice, sautéed vegetables, and a fried egg, topped with sesame seeds and a drizzle of sesame oil (calories: 400, protein: 15g, carbs: 55g, fat: 15g)
Day 4
- Breakfast: Steamed dumplings filled with vegetables and a small amount of lean meat (calories: 250, protein: 10g, carbs: 35g, fat: 8g)
- Lunch: Japanese soba noodle salad with edamame, cucumber, carrots, and a soy-based dressing (calories: 400, protein: 15g, carbs: 60g, fat: 10g)
- Snack: Greek yogurt with a handful of berries (calories: 150, protein: 10g, carbs: 20g, fat: 4g)
- Dinner: Grilled fish with a side of sautéed spinach and garlic, served with a small portion of brown rice (calories: 350, protein: 30g, carbs: 30g, fat: 10g)
Day 5
- Breakfast: Scrambled eggs with scallions and tomatoes, served with a slice of whole grain bread (calories: 300, protein: 20g, carbs: 20g, fat: 15g)
- Lunch: Chinese-style vegetable stir-fry with tofu, bell peppers, snow peas, and cashews, served with brown rice (calories: 400, protein: 18g, carbs: 50g, fat: 15g)
- Snack: A small bowl of seaweed salad (calories: 100, protein: 2g, carbs: 10g, fat: 5g)
- Dinner: Indian vegetable curry with chickpeas and a side of whole wheat chapati (calories: 350, protein: 12g, carbs: 45g, fat: 10g)
Day 6
- Breakfast: Whole grain toast with peanut butter and slices of banana (calories: 350, protein: 10g, carbs: 40g, fat: 18g)
- Lunch: Sushi with vegetables and avocado, with a side of miso soup (calories: 400, protein: 12g, carbs: 60g, fat: 10g)
- Snack: A handful of roasted pumpkin seeds (calories: 150, protein: 7g, carbs: 5g, fat: 13g)
- Dinner: Thai vegetable curry with brown rice (calories: 400, protein: 10g, carbs: 50g, fat: 15g)
Day 7
- Breakfast: Smoothie with spinach, almond milk, banana, and a scoop of protein powder (calories: 300, protein: 15g, carbs: 40g, fat: 10g)
- Lunch: Veggie sushi rolls with a side of edamame beans (calories: 350, protein: 15g, carbs: 50g, fat: 10g)
- Snack: Dried seaweed snacks (calories: 50, protein: 2g, carbs: 5g, fat: 2g)
- Dinner: Korean-style vegetable bibimbap with brown rice, topped with a fried egg (calories: 400, protein: 15g, carbs: 55g, fat: 15g)
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.
