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My Diet Chart: High Protein Indian Vegan Diet

Rohit Tripathi



Meal 2 – Breakfast – 10 Am

They say breakfast is the most important meal of the day. But what I am eating at 10 am is not essentially my breakfast, because that took place at 7 Am when i woke up. But, I call my 10 Am meal breakfast anyway. So bear with me, please 🙂

At 10 Am, I am tired after working out. I need to eat a lot of protein so that my muscles start getting repaired. I need a lot of carbs so that my energy levels are replenished. I need fats to maintain my daily calorie intake. Whoa, i need everything. So what I am going to do here is make a very heavy balanced meal of around 500 to 700 calories.

Smoothie Bowl
Smoothie bowls are very delicious and easy to make for anyone. There is no cooking involved and this is complety raw and nutritions. I eat smoothie bowls everyday and I don’t get bored of them, because I use random combinations to make my smoothie bowl everyday.

Here is how you make a smoothie bowl. I will mention protein content of each ingredient alongside.

  • 300 ML Soya Milk (9g)
  • 1 Full TBSP Natural Peanut Butter (10g)
  • 1 Half or Full Banana (1g)
  • Grapes or Black Grapes
  • 4 TBSP Rolled Oats (4g)
  • 1 Serving Kelloggs Wheat Flakes (4g)

To make a different smoothie bowl everyday, here are some additional ingredients you can add or switch depending upon your requirements.

  • Chia seeds
  • Kiwi
  • Apple
  • Kelloggs Special K
  • Ragi Flakes
  • Soya Flakes
  • Flax Seeds
  • Pomegranate
  • Dry Fruits
  • Pumpkin Seeds
  • Sunflower seeds
  • watermelon seeds
  • any seasonal fruit that isn’t too juciy.

So you see, you can become your own chef and make high protein smoothie bowls just like that.

Meal 3 – Lunch – 1 PM

Lunch is a very important meal and the middle-most meal of the day. I have the freedom to make my lunch as heavy as possible, because I have to eat a light dinner. But its important to remember, that I don’t indulge in overeating.

And its also important to eat lunch on time, so that you don’t delay your dinner by too much. A Late lunch would result in improper dinner as well.

So here is what I recommend eating for lunch.

Meal Example 1

  • 2-3 Multigrain Roti
  • Tofu Sabzi (Tofu Masala or Shahi Tofu)
  • Salad
  • Orange or Pure Orange Juice

Meal Example 2

  • Brown Rice
  • Rajmah Dal
  • Salad
  • Green Veg Juice

Basically, your lunch should consist of all nutrients. Proteins, Carbohydrates & Fats.

Bodybuilders trying to gain muscle must definitely include high protein dishes in lunch like pulses, tofu or mock meats.

People trying to lose weight should avoid brown rice and focus more on increasing salad intake.

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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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