Ultimate Nutrition Guide
Discover the vibrant world of Indian plant-based cuisine with our comprehensive guide to vegan eating. Embrace the rich flavors, nutritional benefits, and cultural heritage of dairy-free, meat-free Indian cooking with our expertly designed 10-day meal plan.
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Plant-based diets provide essential macronutrients-fats, proteins, and fibers-that support cardiovascular health, digestion, and metabolic function. Below is a detailed breakdown of each category, focusing exclusively on vegan sources and mechanisms.
Here's a detailed explanation of carbohydrates, fats, and proteins, including their functions, caloric values, calculations, and practical tips for diet chart creation—ideal for holistic wellness and plant-based nutrition planning.
🥗 Macro nutrients Simplified
These are nutrients required in large amounts:
  1. Carbohydrates (Carbs)
  1. Proteins
  1. Fats
Each provides energy (measured in kilocalories, or kcal), supports bodily functions, and influences mental, emotional, and physical well-being.
🔢 Caloric Values of Macronutrients
🌱 Alcohol provides 7 kcal/g but is not a nutrient.
🥖 1. Carbohydrates (CHO)
🧠 Function:
  • Bodys main source of fuel, especially for brain and muscles.
  • Helps regulate blood sugar, mood, and energy.
🔬 Types:
  • Simple carbs: Quick energy (sugar, jaggery, fruits)
  • Complex carbs: Long-lasting energy, fiber-rich (whole grains, legumes, vegetables)
🍚 Examples (per 100g):
🧮 Carbs Calculation:
If a person eats 200g carbs/day: 200g x 4 kcal = 800 kcal from carbs
🫘 2. Proteins
💪 Function:
  • Builds tissues, enzymes, hormones
  • Supports immune function, healing, and satiety
🌱 Plant Sources:
  • Lentils, chickpeas, tofu, tempeh, quinoa, amaranth, soy milk, nuts, seeds
🥜 Examples (per 100g):
🧮 Protein Calculation:
If intake is 60g protein/day: 60g x 4 kcal = 240 kcal from protein
🔍 Daily Requirement:
  • General: 0.8–1.2g/kg body weight
  • Active: 1.2–2.0g/kg body weight
🥑 3. Fats
🧠 Function:
  • Long-term energy, brain health, hormones, vitamin absorption (A, D, E, K)
🥥 Types:
  • Healthy Fats: Omega-3 (flaxseeds, chia, walnuts), MUFAs (olive oil, avocado)
  • Unhealthy Fats: Trans fats, excess saturated fats
🥜 Examples (per 100g):
🧮 Fat Calculation:
If intake is 60g fat/day: 60g x 9 kcal = 540 kcal from fat
⚖️ Total Daily Calorie Distribution (Example)
Assuming a person needs 1800 kcal/day:
📋 How to Create a Simple Diet Chart
1. Estimate Caloric Requirement
Use Harris-Benedict or Mifflin-St Jeor formula based on:
  • Basal Metabolic Rate (BMR)
  • Activity Level
  • Health goals (Weight loss, maintenance, gain)
2. Distribute Calories into Macronutrients
Example: 1800 kcal/day
  • Carbs: 50% → 900 kcal → 225g
  • Protein: 20% → 360 kcal → 90g
  • Fat: 30% → 540 kcal → 60g
3. Create Meal Plan Template
🌿 Mukesh’s Holistic Tips:
  • Prefer complex carbs and fiber (for gut and blood sugar)
  • Ensure plant-based protein diversity (legumes + grains)
  • Include essential fats, especially omega-3 from flax, chia, walnuts
  • Avoid refined carbs, trans fats, and processed oils
  • Align macronutrient distribution with dosha and activity level
✅ Bonus: Quick Reference Table
🌿 Dosha-Based Meal Suggestions with Macronutrient Insight
🥣 Meal Ideas by Dosha Type (Plant-Based)
🔹 VATA-Balancing Meals (Grounding, Nourishing, Warm)
🔑 Avoid cold salads, dry crackers, raw smoothies. Favor warm, moist, oily, and routine meals.
🔸 PITTA-Balancing Meals (Cooling, Fresh, Alkaline)
🔑 Avoid spicy, acidic, fermented foods. Embrace cool herbs (mint, fennel), sweet fruits, and coconut.
🔻 KAPHA-Balancing Meals (Stimulating, Light, Detoxifying)
🔑 Avoid dairy, excess oils, sweet heavy foods. Use warming spices like ginger, mustard, pepper.
🔬 Macro Distribution Guidelines by Dosha
✅ Additional Tips for Meal Planning
  • 🍽️ Meal Timing:
  • Vata: Regular meals, no fasting
  • Pitta: Avoid late meals; keep meals cooling
  • Kapha: Light dinner, consider intermittent fasting
  • 🌿 Herbs to Include:
  • Vata: Ashwagandha, licorice, cinnamon
  • Pitta: Shatavari, aloe vera, fennel
  • Kapha: Trikatu, ginger, turmeric
  • Please remember that Buttermilk does NOT help in acidity , in fact most Buttermilk drinkers have the highest amount of acidity and they become addicted to it thinking it helps, whereas all it does is cools the easophagus temporarily. i would suggest Gulkand , rose water , kokam sharbet or solkadhi instead of Buttermilk
Namaste
Let us start with the amout of sheer MISINFORMATION thats rolling around everyday around us on the name of Carbs , Fats and Proteins .
1 Carbohydrates
Are the MOST essential form of Nutrition and a Section of AFFILLIATE MARKETING half baked nutritionist who survice on commissions have discredited carbs as the MONSTER NUTRIENT ,Whereas most athletes who are on high intensity training load their meal with carbs.
Carbohydrate forms the basic form of energy in our body called Glucose and is measused as the "sacharides"
Every food we know has carbohydrates in one form or another , and intense form has more than one molecule of carbohydrate and and even dense food will have more than more molecules making them Single which is monosacharide , Dual which is two becomes Disacharides , and Multi or Polysacharides
SO WHAT MAKES US OVERWEIGHT
Glucose is the most essential nutrition needed for the brain, in long term most of us forget that the body needs sustained and timely release of glucose in the blood and are unable to control our emotional URGES which constitutes to excess intake of glucose in the form of sugary and salty foods which get converted and stored as FLAB called the Bad Fats what makes us look or feel over weight .
WHY IS CARBOHYDRATE DEMONIZED
Every form of food converts to glucose , which is scientifically called Sugars and most people live in the MYTH that avoiding sugars yet eating all other types of junks will keep carbohydrates or excess sugar getting in their bodies.
Most people who go on a HIGH PROTEIN DIET are simply suppressing their Natural urges without understanding that Proteins rely on a long chain digestion mechanism (Duodunum , Gut , Kidneys, Fluid Balance )and result in imbalances of Gut and microbiome ,Further resulting in mood swings ,dryness in skin,Low Immunity and Hairloss when tehy simply JUMP on a InEfficient Animal Protein Diet which can give a side effect of weight loss whilst all it does is put your hormones and fluids on depletion.
UnFortunately Global Social Media is Commission Centric since It Survives on commissions from low quality junk food that keeps the body unhealthy and people addicted to allopathy for life
The Health Sanctions of our country Never highlights the severe Health issues people face and then turn their heads towars another short term result quick results mode of Allopathy which further damages the body on a long term.
UNDERSTAND THAT CARBOHYDRATES ARENT BAD , BUT the source from which the carbohydrates comes from can be good or bad , so instead of demonizing carbohydrates please be MINDFUL of the source of your carbs
SO WHICH CARBS SHOULD BE AVOIDED
Packed , Processed and the ones which are called Junk or come in Refined or fried Forms .
Proteins
Plant proteins are digested into amino acids, with 9 essential amino acids that must be obtained from diet:
  1. Histidine
  1. Isoleucine
  1. Leucine
  1. Lysine (often limited in grains)
  1. Methionine (often limited in legumes)
  1. Phenylalanine
  1. Threonine
  1. Tryptophan
  1. Valine
Absorption and digestion:
  1. Stomach: Pepsin breaks proteins into peptides.
  1. Small intestine: Pancreatic enzymes further hydrolyze peptides into amino acids, absorbed via intestinal lining​​
Complete plant proteins (contain all 9 essentials):
  • Soy products (tofu, tempeh)
  • Quinoa
  • Buckwheat
  • Hemp seeds​​​
Complementary pairing examples:
Plant proteins may have lower digestibility due to antinutrients (e.g., phytates), but processing (e.g., soaking, fermenting) improves absorption
SO WHICH PROTEINS SHOULD BE AVOIDED
All Animal Proteins , Processed bars that are loaded with Sugars , Whey Proteins which are nothing but only a refined processed form of waste after cheese is processed.
Fats
There are only Two types of FATS - Good and Bad
The Source from where it is derived constitutes its Long term Positive or Negative Impact on the Body.
1 Fats ARE called LIPIDS
Plant-based fats include triglycerides (three fatty acids attached to glycerol) and lipids like phytosterols. These fats influence cholesterol transport via lipoproteins:
  • LDL (low-density lipoprotein): Transports cholesterol to tissues; elevated levels correlate with cardiovascular risk​​​
  • HDL (high-density lipoprotein): Removes excess cholesterol to the liver for excretion17.
  • VLDL (very-low-density lipoprotein): Carries triglycerides from the liver to tissues1.
Key plant sources:
  • Monounsaturated fats: Avocados, olives, and olive oil​​
  • Polyunsaturated fats (omega-3/6): Flaxseeds, chia seeds, and walnuts​​
  • Phytosterols: Nuts, seeds, and whole grains reduce LDL absorption​​​
Route to the liver:
Dietary fats are absorbed in the intestines, packaged into chylomicrons, and transported via the lymphatic system. The liver processes remnants into VLDL, which later converts to LDL or HDL
SO WHICH TYPE OF FATS SHOULD BE AVOIDED
Packed , Processed and the ones which are called Junk or come in Refined or fried Forms . Eggs Constitute to one of the most unhealthiest sources of cholesterol , but its heavily promoted because the health agencies are funded by poultry industry and Pharmacies that want us to have frequent heart attacks
Fibres
Dietary fiber is categorized into soluble (dissolves in water) and insoluble (does not dissolve):
Soluble Fiber
  • Functions: Forms gel-like substance, slows digestion, lowers LDL​​​
  • Sources: Oats, barley, legumes, apples, citrus fruits, and flaxseeds​​​
Insoluble Fiber
  • Functions: Adds bulk to stool, prevents constipation​​
  • Sources: Whole grains, wheat bran, brown rice, and vegetables (e.g., kale, celery)​​
Notable high-fiber foods:
Soluble fiber from oats, beans, and psyllium is particularly effective at reducing LDL cholesterol​​​
Summary
Plant-based fats, proteins, and fibers work synergistically to support cardiovascular health, muscle maintenance, and gut function. Emphasizing diverse sources (e.g., legumes, whole grains, nuts, and seeds) ensures adequate intake of essential nutrients while avoiding animal-derived products
Understanding Indian Diet
What is Veganism?
A vegan Indian diet excludes all animal products including milk, ghee, curd, and paneer. It emphasizes whole plant foods while honoring traditional Indian cooking techniques and flavors.
Common Exclusions
Beyond obvious non-vegetarian items, vegans avoid hidden dairy in naan, ghee-cooked dishes, and milk-based sweets like kheer, barfi, and rasgulla.
Vegan Kitchen Essentials
Stock your pantry with diverse legumes, whole grains, seasonal vegetables, fruits, nuts, seeds, and dairy alternatives like coconut milk and cashew cream.
Benefits of a Plant-Based Diet
Heart Health Benefits
Recent studies confirm that vegan diets significantly lower LDL cholesterol levels and reduce heart disease risk by up to 25% compared to omnivorous diets.
Disease Prevention
The WHO's 2023 report indicates plant-based diets can reduce Type 2 diabetes risk by 23% and help maintain healthy weight through higher fiber intake.
Environmental Impact
A traditional Indian vegan diet produces 50% fewer greenhouse gas emissions than meat-based diets, while honoring India's long history of plant-based eating.
Essential Vegetables in Indian Vegan Cuisine
Root Vegetables
Carrots, radishes, beets, and sweet potatoes form the foundation of many Indian curries and sabzis, providing essential vitamins and minerals.
Leafy Greens
Spinach (palak), fenugreek (methi), amaranth (chaulai), and mustard greens (sarson) are iron-rich powerhouses used in dishes like saag.
Versatile Staples
Okra (bhindi), eggplant (baingan), bottle gourd (lauki), and ridge gourd (turai) are common in everyday Indian cooking for their adaptability.
Cruciferous Vegetables
Cauliflower (gobi), cabbage (patta gobi), and broccoli offer cancer-fighting compounds and make excellent bases for dry curries and stir-fries.
Fresh Fruits for a Balanced Diet
Indian cuisine celebrates seasonal fruits that provide essential vitamins, minerals, and antioxidants.
The king of fruits—mango—alongside papayas, bananas, and berries like mulberries and Indian gooseberry (amla) offer tremendous nutritional benefits while adding natural sweetness to a vegan diet.
Variety of Edible Seeds
Omega-3 Rich Seeds
Flaxseeds (alsi) and chia seeds provide plant-based omega-3 fatty acids crucial for heart and brain health. Add 1-2 tablespoons daily to smoothies, porridge, or roti dough.
Mineral-Dense Options
Sesame (til), pumpkin, and sunflower seeds offer calcium, zinc, and magnesium. Traditional til chutney and laddoos utilize these nutritional powerhouses in delicious ways.
Traditional Uses
Seeds have been part of Ayurvedic cooking for millennia. Cumin, fennel, carom (ajwain), and fenugreek seeds serve as both spices and digestive aids in countless recipes.
Nutrient-Rich Nuts for Vegan Diets
Protein-Packed Almonds
Soak almonds overnight, blend with water, and strain for homemade almond milk. Each serving provides 6g of protein and 75% of your daily vitamin E requirement.
Versatile Cashews
Cashews create creamy bases for dairy-free gravies. Soak and blend 1/4 cup cashews to replace heavy cream in makhani dishes for a rich texture without dairy.
Brain-Boosting Walnuts
Rich in omega-3s, walnuts improve cognitive function. A daily handful offers 4g of protein and makes an excellent addition to morning poha or upma.
Types of Sprouts in Indian Cuisine
Sprouts significantly increase the bioavailability of proteins and nutrients. Home sprouting requires just a damp cloth and a container with good airflow. Rinse sprouts twice daily to prevent mold growth.
Key Nutrients to Watch For
Supplements
Consider B12 supplements (1000mcg weekly)
Vitamin D
Sunlight exposure + fortified plant milks
Omega-3s
Flax, chia seeds, walnuts (2 tbsp daily)
Calcium
Ragi, sesame seeds, leafy greens (1 cup daily)
Protein
Legumes, tofu, nuts (3-4 servings daily)
A well-planned Indian vegetable diet can meet most nutritional needs naturally.
However, certain nutrients require special attention. B12 supplementation is essential if you dont get adequately from your food.
Vitamin D which is a Vitamin as well as a Hormone needs to be substantially taken from sunlight or Plant based Supplements.
For iron absorption, pair iron-rich foods like lentils with vitamin C sources such as lemon juice.
10-Day Indian Vegan Diet Chart: Overview
1500
Daily Calories
Average target with balanced macronutrients
60g
Protein Goal
From diverse plant sources
35g
Fiber Content
Promotes gut health and satiety
10
Days of Variety
No meal repetition, diverse ingredients
This comprehensive meal plan provides approximately 1,500-1,700 calories daily with balanced macronutrients from diverse plant sources. Each day features traditional Indian recipes modified to exclude dairy while maintaining authentic flavors. Portion sizes can be adjusted based on individual needs and activity levels.
Day 1: Recipes and Nutrition
Breakfast: Poha with Peanuts
  • 2 cups flattened rice
  • 1/4 cup roasted peanuts
  • 1 potato, diced
  • Spices and lemon juice
350 calories, 10g protein
Lunch: Rajma Chawal
  • 1 cup kidney beans curry
  • 1/2 cup brown rice
  • Cucumber-tomato salad
500 calories, 18g protein
Dinner: Mixed Veg Curry
  • 2 whole wheat rotis
  • 1 cup vegetable curry
  • Small bowl of salad
400 calories, 12g protein
Day 1 provides a balance of complex carbohydrates, plant proteins, and essential nutrients. The total calorie count is approximately 1,250 calories, leaving room for two small snacks like a fruit or a handful of nuts throughout the day.
Days 2–5: Rotating Meals & Flavors
Breakfast Rotations
350-400 calories each
Lunch Variations
450-550 calories each
Dinner Diversity
400-450 calories each
Days 2-5 feature satisfying breakfast options like vegetable upma (380 cal), besan chilla with mint chutney (340 cal), and ragi dosa (370 cal). Lunches include protein-rich chana masala with brown rice (520 cal), lauki sabzi with millet roti (480 cal), and moong dal khichdi (500 cal). Dinners feature baingan bharta with whole wheat roti (420 cal), mixed vegetable curry (400 cal), and tofu stir-fry (430 cal).
Days 6–10: Expanding Diversity
The latter half of the meal plan introduces more variety with nutrient-dense options like sprouted moong salad (high in vitamin C and protein) and innovative recipes like oats dosa that reimagine traditional dishes with healthier ingredients. The calorie distribution maintains the 1,500-1,700 daily target.
Easy Indian Recipes
Besan Chilla (Savory Chickpea Pancakes)
Mix 1 cup besan (chickpea flour) with water to thin batter consistency. Add 1 chopped onion, 1 grated carrot, 1 minced green chili, 1/4 cup chopped cilantro, 1/2 tsp each of cumin and turmeric. Season with salt. Cook thin pancakes on a non-stick pan with minimal oil. Serve with mint chutney. (340 calories per serving)
Masala Chawal (Spiced Rice)
Sauté 1 chopped onion, 2 minced garlic cloves in 1 tsp oil. Add spices (1/2 tsp each cumin, coriander, turmeric). Mix in 1 cup soaked rice, 2 cups water, 1/2 cup mixed vegetables, and salt. Pressure cook for 2 whistles. Garnish with cilantro. (420 calories per serving)
Lauki Kofta Curry (Bottle Gourd Dumplings)
Grate 2 cups bottle gourd, mix with 1/2 cup besan, spices. Form into balls, bake at 180°C for 20 minutes. For gravy, blend 2 tomatoes, 1 onion. Sauté with spices, add 1/2 cup cashew paste for creaminess. Add koftas before serving with roti. (450 calories per serving)
Tips for Sustaining an Indian Diet
Batch Cooking
Prepare base ingredients like dals, rice, and roasted vegetables on weekends. Refrigerate in airtight containers for quick assembly during busy weekdays.
Budget-Friendly Shopping
Focus on seasonal vegetables, dried legumes, and bulk grains which are significantly cheaper than processed vegan alternatives and meat substitutes.
Dairy Alternatives
Create cashew yogurt by fermenting blended cashews, make coconut milk curries instead of cream-based ones, and use nutritional yeast for cheesy flavors in dishes.
Mindful Transition
Gradually incorporate more plant foods rather than abruptly eliminating favorites. This sustainable approach leads to lasting dietary changes.
About Me
I am a certified Yoga and Ayurveda Consultant from Kaivalayadham Lonavala , Diet and Nutrition Certifications from INFS Pune.
My Certificates can be seen on my website Mukeshmorwall.com
I practice integrative wellness with Ayurveda , Acupressure. Bach Flower Remedies and Taichi . In my spare time i do psychological counselling too to help people overcome their mental issues. I am apassionate about the Startup Ecosystems in India.
I consider myselves as a Growth Strategist - Health Wealth and Spiritual
I am available only on Whatsapp +91 816 9579 817.
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mukeshmorwall.com

Mukeshmorwall

Holistic Wellness Coach