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My Diet Chart: High Protein Indian Vegan Diet

Rohit Tripathi

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Meal 4 – Dinner – 6 PM

Yes, that’s right. I eat dinner a bit earlier than most people. I follow the principle that you should not eat 3-4 hours before going to sleep. So depending on what time you go to sleep, you should rest your stomach at least 3-4 hours.

The idea behind doing this is that your digestive system needs rest and this also helps in avoiding fat gain. Late night meals are one of the biggest causes for weight gain and fat gain.

My Dinner can be anything and it depends on my mood.

Majority of the times I would end up eating whatever I had for lunch of breakfast. This ensures having the need to cook food multiple times a day as well.

But for Dinner, It’s important that you try to increase protein more. Because, now that our day is over and we are not expected to do any work that requires energy – we shouldn’t eat too many carbohydrates as it may lead to fat storage.

When, I say too many carbohydrates – it means not more than 80 to 120g depending on your weight and goals. This roughly translates to 2 Rotis + Sabzi or 1 Cup Brown Rice + Dal. So, I am not asking you to eat less at all. I just want you to focus more on increasing your Protein content.

So for Dinner here are the things to keep in mind.

  • Don’t eat too much. Eat around 80% of your capacity.
  • Eat early. You should sleep 3-4 hours after dinner.
  • Dinner should be Protein Rich.
  • Avoid Fried Foods for dinner.

Mid-day & Late-night snacking

It’s very normal to have cravings to eat some snacks throughout the day. But most commercially available snacks like Chips, Biscuits, etc are very calorie-dense foods.

Before dealing with this issue, let’s understand why we crave for such snacks. Among many other reasons, the most important reason is that your previous meal wasn’t satisfactory.

If you are going to eat less during your lunch or dinner, its highly likely that you will feel hungry and crave for more foods. So don’t skimp out on your lunch or dinner, eat a proper meal. Don’t try to cut calories.

What to eat in case of cravings?

If you are craving for something, its best to eat it and get it over with. But, don’t think that you messed up and everything has backfired. One meal doesn’t hurt you. Get back to the schedule from the very next meal.

Also, here are some ideas for snacking.

  • Dry Fruits
  • Banana + Dry Fruits
  • Grapes
  • Almonds + Oranges
  • Vegan Protein Shakes

These are the only healthy snacks I can think of. I will add more recommendations in the future.


If you have any questions or want me to include more information, please leave a comment below. I will get back to you very soon.

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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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