7-Day Indian Meal Plan for Vegetarian to Try in 2024
The Indian meal plan for vegetarians showcases the rich variety of vegetarian dishes in Indian cuisine. It includes a variety of legumes, dairy products, whole grains, vegetables, and fruits, providing a balanced and nutritious diet that's rich in protein, fiber, vitamins, and minerals.
Meal plan grocery list
- Flattened rice
- Chickpeas
- Brown rice
- Lentils
- Quinoa
- Chickpea flour
- Fresh fruits
- Vegetables
- Fox nuts
- Eggplant
- Oats
- Tofu
- Coriander leaves
- Coconut
- Potatoes
- Cauliflower
- Carrots
- Beets
- Spinach
- Semolina
- Chia seeds
- Mushrooms
- Cucumber
- Hummus
Meal plan overview
Experience the richness of vegetarian Indian cuisine with the Indian meal plan for vegetarians. This plan showcases a diverse array of delicious, plant-based Indian dishes.
Loaded with vegetables, legumes, and dairy, it offers a nutritious and satisfying vegetarian diet with authentic Indian flavors.
Foods to eat
- Diverse Legumes: Lentils (dal), chickpeas (chole), and kidney beans (rajma) for protein.
- Whole Grains: Brown rice, whole wheat chapatis, and millets.
- Dairy Products: Milk, yogurt, and paneer for calcium and protein.
- Nuts and Seeds: Almonds, peanuts, and sesame seeds for healthy fats.
- Vegetables: A mix of starchy and non-starchy vegetables like spinach, cauliflower, and potatoes.
- Fruits: Seasonal fruits like mangoes, bananas, and papaya for vitamins and fiber.
- Healthy Fats: Ghee and olive oil for cooking.
- Spices: Turmeric, cumin, and coriander for flavor and health benefits.
✅ Tip
Experiment with different sources of plant-based protein such as chickpeas, lentils, tofu, and tempeh to ensure you meet your protein needs without relying solely on dairy or eggs.
Foods not to eat
- Processed Vegetarian Foods: Often high in sodium and preservatives.
- Fried Snacks: Like pakoras and puris, which are high in unhealthy fats.
- Refined Carbs: White bread and white rice which lack nutritional value.
- High-Sugar Sweets: Like gulab jamun and rasgulla, high in sugar.
- Full-Fat Dairy: Cream and high-fat cheeses in excess.
- Sugary Beverages: Sweetened drinks and lassis.
- Excessive Use of Oils: Even healthy oils should be used in moderation.
- Alcohol: Provides empty calories and has little nutritional value.
Main benefits
The Indian meal plan for vegetarians is naturally aligned with traditional Indian cuisine, which offers a plethora of vegetarian options. It includes a variety of legumes, dairy products, whole grains, vegetables, and fruits, providing a balanced and nutritious diet that's rich in protein, fiber, vitamins, and minerals.
Fat
Carbs
Protein
Fiber
Other
Food alternatives
An Indian meal plan for vegetarians can be diverse and flavorful with these additions:
- Tofu is an excellent substitute for paneer to boost protein intake.
- For breakfast, try chia seeds in smoothies instead of flaxseeds.
- Enhance vegetable dishes with nutritional yeast for a cheesy flavor without the dairy.
- Instead of regular rice, use cauliflower rice for a low-carb option.
- Include spirulina in smoothies for an extra protein and nutrient boost.
How to budget on this meal plan
Buying staples like quinoa, lentils, and chickpea flour in bulk can lead to significant savings. Fresh fruits and vegetables are key; opt for seasonal varieties for better prices. Homemade chutneys and dips can be more economical and customizable. Consider growing herbs like coriander at home to add fresh flavors to your dishes without extra cost.
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Extra tips
Any healthy snack ideas?
Delicious and nutritious Indian vegetarian snacks:
- Vegetable pakoras with mint chutney
- Stuffed paneer sandwiches
- Sev puri with tamarind and mint sauce
- Masala corn on the cob
- Aloo tikki with yogurt topping
- Veggie samosa with green chutney
- Tomato soup with basil and cream
What should I drink on this meal plan?
Vegetarians following an Indian diet can enjoy a variety of beverages like milk with spices such as turmeric or cardamom, buttermilk for its probiotic benefits, seasonal fresh fruit juices, herbal teas like tulsi or rose, and water infused with herbs and spices.
How to get even more nutrients?
Indian vegetarian diets are naturally rich in nutrients but ensuring a balance is key. Include a variety of lentils and legumes for protein and fiber, which also provide a hearty base for meals. Dairy products like milk and ghee offer fats necessary for healthy hormones. Use a mix of vegetables like bell peppers, spinach, and tomatoes to ensure a wide range of vitamins and minerals.
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.
