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My Diet Chart: High Protein Indian Vegan Diet

Rohit Tripathi

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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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Animal Rights

101 BEGINNER’S GUIDE ON HOW TO BE A VEGAN?

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How to be a vegan in 2020?
Animals are not products. Life doesn’t have a price.

2020 is the year of veganism! 

More and more people are going vegan, not only by choosing a vegan diet but also by adopting a vegan lifestyle. 

 Vegan fashion, accessories, and beauty products are on high demand because many people are realizing that the cruelty animals face to make us look fancy is not just worth it! 

Posting photographs on social media with your pets with the caption “I love animals” and then having a chicken dinner is not cool! 🙁 

Because the dead-decorated dinner on your table is also an animal and deserves the same love and respect. 

So, if you have taken the best decision of your life to go vegan! 

Then, Kudos to you! : ) 

You have made the best decision for your life, health, and animals who share the lap of mother earth with us. 

Now, as you have taken this decision all you need to learn is how to make this drastic transition as a beginner and live the most out of your new life.

This transition is considered difficult by many but….

Spoiler!

 It is not! 

In fact, the good news is that we have laid down this handy beginner’s guide for you! 

All you need to know about going vegan is listed down below! 

But before jumping on what a vegan diet is and what a vegan can eat, let us first understand some basics of veganism. 

Going vegan is the new cool
2020 is the year of Veganism.

What is vegan? 

Vegan is anything that forbids all forms of animal exploitation and cruelty, be it in food, clothes, accessories, and entertainment.  

What is the history behind the term ‘vegan’? 

Vegan is a term derived by combining the first and last two letters from ‘vegetarian.’ 

The term vegan was put forward by a small group of vegetarians who excluded themselves from the Leicester Vegetarian Society in England in 1944.

They excluded themselves to form the vegan society that chooses not to consume any animal-derived products in addition to forbidding the meat and eggs. 

What is the difference between vegetarian and vegan?

The main difference between vegan versus vegetarian is that a vegetarian will only avoid meat and eggs and can include dairy, honey, and poultry products. 

But a vegan will avoid all the animal-derived products, including honey, dairy, poultry, and eggs. 

What is the difference between Vegan and plant-based? 

It is essential to understand the underlining difference between a vegan and a plant-based diet. It is true that both of them strictly exclude all the animal-based products, but the plant-based diet is much more inflexible when it comes to food.

A plant-based diet is actually what it echos like it is strictly a diet based on what you find in nature. Cooking and baking are okay!

 But there is a big no to the processed food. Which means you can only eat a diet that includes plants. 

No ice-cream, pizzas, alcohol, white flour, etc. 

So, as we have understood the central concept about veganism, now let’s dive in and read about the vegan diet. 

Wondering about how to be a vegan? Well, fear no more here are best plant based alternatives for animal based products.
Veganism is all about choosing a healthy lifestyle.

What is a vegan diet? A guide on foods and substitutes. 

We get it! 

It is overwhelming and, at the same time, very confusing for the beginners to know what they can and can’t eat as a vegan. 

The most common question that beginners ask is, 

What is vegan food? 

What do vegans eat? 

Well, well, well!! 

It looks like vegan diet is the easy peasy thing in the whole universe that you can follow. In many studies, the vegan diet has been proved to be the most healthiest diet for humans.  

And from the past three years, it has become cheap and easy to buy vegan food. 

What vegans can eat? 

You can make your Sunday morning pancakes and late-night binge-watching dinners from anything that comes directly from plants and do not come through/ with/from the help of animals. 

You can always have seeds, grains, nuts, vegetables, fruits, herbs, and spices. 

And just to tickle your taste buds, you can always have vegan junk food like ice cream, vegan cake, vegan butter, vegan beverages…. Etc. 

What vegans can’t eat, and what are their substitutes? 

  1. Vegans can’t eat meat, but instead, they can eat coconut bacon, tofu, lentil, and other options available in vegan meats. 
  2. Vegans can’t consume dairy products because they are made from the breast milk of animals; instead, it can be substituted with Cashew cheese, nut milk, soya milk, coconut whipped cream, and other options available in vegan dairy products. 
  3. Vegans also can’t eat honey because it is bee vomit ( ugh eww, right?) you can replace honey with date syrup, maple syrup, etc. 
  4. Vegans can’t eat eggs in any form, but instead, they can eat flax seeds, chickpea flour scrambled eggs, etc. 
  5. Other than this, our food industry uses many products that are animal-derived; therefore, always check the ingredients list, or the best option is to opt for stuff that has the official vegan logo embossed on it. 

Now, as we have talked about the food, let’s talk about how we can make the transition process smooth. 

3 Tips to make vegan transition easier

  1. Don’t rush the process: Many people quit being vegan because, initially, they just run the process. Firstly, you can start cutting back the cow’s milk with almond milk or soya milk or any other plant-derived milk options. Then you can begin replacing the meat in a hamburger with make meat; there are many vegan brands in the market. 
  2.  Always remember why you started: This happens a lot of time that you forget why did you take this decision in the first place. Just as a reminder you must watch all the documentaries on veganism, or must follow a social media page that supports veganism, 
  3. Don’t be hard on you: Okay, let’s face this we all grow up eating dairy and meat, it will take time to eliminate all the non-vegan food from our life. Forcing it won’t help; instead, you will end up eating an entire cheesecake or a cheese burst pizza and then will return to your melancholic mood. 

Now, you know everything about being a vegan. If you have any questions about it, leave it in the comment section below! 

Opinions are welcomed, too, we would love to hear your beautiful thoughts! 

Have a marvelous vegan journey!  <3

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