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My Diet Chart: High Protein Indian Vegan Diet

Rohit Tripathi



A lot of my Instagram and Facebook followers have been constantly asking me what I eat throughout the day. I eat a very balanced diet throughout the day, and I occasionally keep a track of all my nutrients. I don’t eat a very expensive diet consisting of gourmet foods. I eat whatever is easily available in our sabzi mandi and grocery stores.

The idea behind the diet I eat is to eat foods that I love and something i can follow throughout my life. I have seen people try 100s of different kinds of diets, but they are often unable to stick to them. Any diet which you can not stick to or you are doing it out of desparation is useless.

You need to understand that our mind and body are connected. If the food you are eating is going to make you unhappy, then your body will produce chemicals that are going to have an overall impact on your mood and body. So what we have to do here is eat delicious foods all the time, while keeping junk food at bay.

First of all, you need to learn about me a little bit which will explain the science behind my diet.

  • I am not a professional body-builder.
  • I am not a Gym Trainer.
  • I am not a certified Nutritionist (yet)
  • I have an office, I work 8-9 hours a day.
  • I workout 4-5 times a week for 40 minutes to 1 hour.
  • I do a lot of cheat meals.
  • I love Maggi Noodles.
  • And I love eating Golgappe. I can beat you in a competition.

The Indian Vegan Diet

Our desi diet is largely vegan by default. All you have to do is not add desi-ghee into everything like most people do. I have divided this article into 3 pages so that its easier for you to follow. So, let’s see what I eat, how I eat it and when I eat it.

How Many times do I eat in a day?

I eat 5 Times a say including 3 Proper Meals, and 2 Small meals. So here is how my meals are divided.

  • 7 Am – Early Morning meal
  • 8-9 am – Gym
  • 10 Am – Breakfast
  • 1 pm – Lunch
  • 6 pm – Dinner
  • 7 pm – Evening Snacks
  • 11 pm – Sleep (unless there is a cricket match going on)

Why do I eat 5 times a day?
Because, I feel hungry 5 times a day. That’s simple. The principle is, eat when you’re hungry. Don’t starve yourself. But also, don’t overeat. Its very important if you want to stay fit. Our Indian parents or family members tend to over-feed us by saying things like “One more Roti won’t hurt you”. It will hurt you. It will unneccesarily increase your appetitie and eating habits.

Why the hell do I eat my dinner at 6 pm?
Sounds insane? But its not. The idea is that your stomach should be relaxed for 4-5 hours before you go to bed. This will also ensure that all the energy you have is burned off before you go to bed. This is extremely critical if you don’t want to gain fat. If you are skinny and planning to bulk up, then you can eat an additional meal at 8 pm. But that’s it. Its always a bad idea to eat a lot before going to sleep. There are so many researches supporting my claim.

Is Morning the best time to work out?
Yes and No. There are advantages to working out in morning. But that doesn’t mean its the best time. It is the time which is more suitable to me. For you, 7 pm might be a more suitable time. Workout when convenient.

Meal 1 – Early Morning (Before Gym)

When you wake up, you should not overload your bodies by eating a lot of carbohydrates. Its very important this is a small meal and balanced meal and made up of some liquid. Here are some combinations I would suggest. I eat them all in rotation so that I don’t get bored of eating the same thing everyday.

  • Vegan Protein Shake (Soya Milk, Protein Powder, Chia Seeds, Peanut Butter & Black Grapes)
  • Brown Bread & Peanut Butter with a small glass of Orange Juice
  • Orange Juice with Dry Fruits
  • Oats Cheela
  • Banana + Protein Shake (Water + protein powder)

Most of the times I end up drinking the protein shake, because its easy to make and delicious. I add orange juice with solid meals, because when we wake up, our body is incredibly de-hydrated. Its important that we hydrate ourselves so that we don’t feel tired or lethargic.

Go on to Next Page for Breakfast & Lunch

Pages: 1 2 3

Rohit has been a Vegan for over 3 years and a vegetarian for life. He loves going to the gym, martial arts and cooking easy vegan recipes. He has a vast knowledge of Veganism and understands how it impacts our health and well-being.

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