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.

Complete meal plan

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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

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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

Whole Grains: Brown rice, whole wheat chapatis, and millet-based dishes.
Legumes: Lentils (dal), chickpeas (chole), and kidney beans (rajma) for plant-based protein.
Vegetables: A variety of vegetables like spinach (palak), eggplant (baingan), and okra (bhindi).
Fish and Seafood: Grilled or baked fish dishes, such as tandoori fish.
Lean Meats: Chicken and turkey in dishes like grilled tandoori chicken.
Nuts and Seeds: Almonds, cashews, and flaxseeds in moderation.
Healthy Fats: Olive oil and ghee for cooking and flavoring.
Dairy: Low-fat yogurt and paneer (cottage cheese) in moderation.

✅ Tip

Incorporate traditional Mediterranean ingredients like olive oil, whole grains, and plenty of vegetables into classic Indian recipes for a fusion of flavors and health benefits.

Foods not to eat

Deep-Fried Foods: Such as samosas, pakoras, and pooris.
High-Sugar Sweets: Gulab jamun, jalebi, and other syrupy desserts.
Refined Grains: White rice and white flour-based breads.
Heavy Cream Sauces: Creamy curries high in saturated fats.
Excessive Ghee or Butter: Use olive oil as a healthier alternative.
Processed Snacks: Chips and store-bought Indian snacks.
Full-Fat Dairy: High-fat milk and cream in excess.
Alcohol: Especially in excess, not typically part of a traditional Mediterranean diet.

Main benefits

The Indian meal plan for the Mediterranean diet blends the heart-healthy aspects of the Mediterranean diet with the flavors of Indian cuisine. It includes a variety of vegetables, legumes, whole grains, nuts, and seeds, along with healthy fats from olive oil and avocados. Indian spices and herbs enrich the dishes, while fish and poultry are used moderately, in line with Mediterranean principles, offering a unique and flavorful approach to this diet.

🎓 Recommended nutrient breakdown

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 suggestion

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

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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.