Vegan Indian Meal Plan for Maintenance
A wholesome vegan Indian meal plan for maintaining weight. Rich in diverse plant proteins, whole grains, and seasonal vegetables.
2000
kcal/day
Daily Nutrition Targets
2000
kcal
Calories
80
g/day
Protein
260
g/day
Carbs
65
g/day
Fat
Weekly Meal Schedule
| Day | Breakfast | Lunch | Dinner | Snack |
|---|---|---|---|---|
| Monday | Oat porridge with banana, chia seeds, and soy milk 480 kcal P 18g · C 78g · F 12g | Rajma rice + mixed vegetable sabzi + salad 560 kcal P 22g · C 84g · F 14g | Tofu scramble + roti (2) + green salad 520 kcal P 24g · C 60g · F 20g | Fruit bowl + mixed seeds 280 kcal P 6g · C 50g · F 8g |
| Tuesday | Upma (semolina + mixed veg, soy milk) 440 kcal P 14g · C 72g · F 12g | Chole + brown rice + coconut raita 580 kcal P 20g · C 86g · F 16g | Dal + 2 roti + mixed sabzi 520 kcal P 22g · C 68g · F 14g | Almond milk smoothie with dates 300 kcal P 6g · C 52g · F 8g |
| Wednesday | Moong dal chilla (3) + coconut chutney 420 kcal P 18g · C 60g · F 10g | Quinoa pulao + raita (coconut) + salad 540 kcal P 20g · C 80g · F 14g | Tempeh curry + brown rice 560 kcal P 28g · C 70g · F 18g | Hummus (60g) + vegetable sticks 200 kcal P 6g · C 20g · F 12g |
| Thursday | Dosa (2) + sambar + tomato chutney 380 kcal P 12g · C 68g · F 8g | Mixed dal + roti (3) + baingan sabzi 560 kcal P 22g · C 80g · F 16g | Tofu tikka + pulao + salad 540 kcal P 26g · C 68g · F 18g | Trail mix (nuts, seeds, raisins) 280 kcal P 8g · C 28g · F 16g |
| Friday | Poha + peanuts + coconut 400 kcal P 12g · C 64g · F 12g | Pav bhaji (vegan, with soy milk) + salad 540 kcal P 16g · C 82g · F 14g | Masoor dal + roti (2) + spinach sabzi 520 kcal P 24g · C 68g · F 16g | Banana + peanut butter 1 tbsp 240 kcal P 6g · C 38g · F 8g |
| Saturday | Idli (4) + sambar + coconut chutney 320 kcal P 10g · C 62g · F 4g | Chole biryani + raita (coconut) + papad 600 kcal P 20g · C 88g · F 18g | Dal palak + 3 roti + mixed sabzi 560 kcal P 22g · C 78g · F 16g | Fruit chaat with chaat masala 200 kcal P 4g · C 44g · F 2g |
| Sunday | Vegetable upma + flaxseed + soy milk chai 440 kcal P 14g · C 68g · F 14g | Sambar rice + coconut chutney + papad 560 kcal P 18g · C 88g · F 12g | Tofu paneer (cashew cream) + roti (2) + sabzi 540 kcal P 24g · C 62g · F 22g | Roasted chana + coconut water 200 kcal P 10g · C 30g · F 4g |
Why This Plan Works
Plant-based diets tend to be high in fiber which promotes satiety and gut health. This plan achieves protein sufficiency through strategic combination of legumes, seeds, and plant proteins while providing all essential micronutrients.
Frequently Asked Questions
What is the Vegan Indian meal plan?
A wholesome vegan Indian meal plan for maintaining weight. Rich in diverse plant proteins, whole grains, and seasonal vegetables.
How many calories does this meal plan have?
This Vegan Indian meal plan targets 2000 calories per day with 80g protein, 260g carbs, and 65g fat.
Is this Vegan Indian meal plan good for Maintenance?
Plant-based diets tend to be high in fiber which promotes satiety and gut health. This plan achieves protein sufficiency through strategic combination of legumes, seeds, and plant proteins while providing all essential micronutrients.
Can I track this meal plan in an app?
Yes! Download the free Oatmeal calorie tracker app to log meals, track macros, and monitor your progress toward your goal.