TrainersEye — Indian Vegan Meal Plan

Daily Calories:

Instructions: Select ONE option per meal (Option A or B — not both). | Hydration: 3–4 litres water daily. | Oil: Measure cooking oils strictly. Do not use ghee or butter.

🌅 Meal 1 — Breakfast 7:00 – 9:00 AM

#	Meal Option & Ingredients	Quantity	Macros & Calories
A	Upma with Cashew & VegetablesSouthern Start Semolina tempered with mustard and curry leaf, folded with cashew and mixed vegetables.	1 cup Upma 1.5 cups Upma 1 Orange 2 cups Upma 1 Orange	~380 kcal~495 kcal~625 kcal P: 21g28g35g \| C: 56g73g92g \| F: 8g10g13g
B	Akki Roti with Groundnut ChutneyRice Flour Bread Rice flour worked with grated vegetables and patted onto the tawa, with groundnut chutney.	2 Akki Roti 3 tbsp Chutney 3 Akki Roti 4 tbsp Chutney 4 Akki Roti 4 tbsp Chutney	~375 kcal~505 kcal~630 kcal P: 24g32g40g \| C: 52g69g86g \| F: 8g11g14g

☀️ Meal 2 — Lunch 12:30 – 2:00 PM

#	Meal Option & Ingredients	Quantity	Macros & Calories
A	Thengai Paal Kootu with Samai RiceKerala Pair Ash gourd and moong cooked in thin coconut milk with cumin, served over little millet.	1.5 cups Kootu ½ cup Samai 2 cups Kootu ¾ cup Samai 2.5 cups Kootu 1 cup Samai	~480 kcal~640 kcal~800 kcal P: 31g41g51g \| C: 64g85g106g \| F: 11g15g19g
B	Sambar Sadam with AppalamCoconut Vegetables Rice cooked together with pigeon pea, tamarind and vegetables into a soft sambar sadam, with a roasted appalam.	1.5 cups Sambar Sadam 1 Appalam 2 cups Sambar Sadam 1 Appalam 2.5 cups Sambar Sadam 2 Appalam	~480 kcal~640 kcal~800 kcal P: 27g36g45g \| C: 66g88g110g \| F: 12g16g20g

🍵 Meal 3 — Evening Snack 4:30 – 5:30 PM

#	Meal Option & Ingredients	Quantity	Macros & Calories
A	Kadalai Sundal with CoconutLegume Snack Boiled chickpeas tempered with mustard and curry leaf and folded with grated coconut.	1 cup Sundal 1.5 cups Sundal 2 cups Sundal	~225 kcal~295 kcal~370 kcal P: 14g19g24g \| C: 26g35g44g \| F: 7g9g11g
B	Panagam with Roasted GramCooling Break Jaggery, dry ginger and cardamom whisked into water, taken with dry-roasted Bengal gram.	1 glass Panagam 25g Gram 1 glass Panagam 35g Gram 1 glass Panagam 45g Gram	~225 kcal~295 kcal~365 kcal P: 10g13g16g \| C: 30g40g50g \| F: 7g9g11g

🌙 Meal 4 — Dinner 7:30 – 9:00 PM

#	Meal Option & Ingredients	Quantity	Macros & Calories
A	Ellu Sadam with Vegetable PoriyalSesame Evening Rice tossed through a roasted sesame and red chilli powder, served with a dry vegetable poriyal.	1 cup Ellu Sadam 1 cup Poriyal 1.5 cups Ellu Sadam 1.5 cups Poriyal 2 cups Ellu Sadam 2 cups Poriyal	~415 kcal~550 kcal~685 kcal P: 33g44g55g \| C: 48g64g80g \| F: 10g13g16g
B	Pepper Rasam with Hand-Pounded RiceLight Close Pepper and tamarind rasam over hand-pounded rice, no ghee tempering.	2 cups Rasam ½ cup Rice 2.5 cups Rasam ¾ cup Rice 3 cups Rasam 1 cup Rice	~410 kcal~550 kcal~685 kcal P: 29g39g49g \| C: 53g71g89g \| F: 9g12g15g

Daily Total (approx.)

~2000kcal

~80gProtein

~255gCarbs

~68gFat

Tracking: Monitor weekly body weight and adjust portions by ±10% if goals are not progressing. Keep total cooking oil minimal per the plan tier.

Micronutrients: Supplement with Vitamin B12 (cyanocobalamin 500 mcg/day), Vitamin D3 (plant-based, 1000 IU/day), and Omega-3 (algae oil, 250 mg DHA/EPA) as standard for a vegan protocol.

Written/Suggested by team of MMSx Certified Professionals (MMSx Authority).

Disclaimer: This plan is for educational purposes only. It does not constitute medical advice. Consult a physician before commencing any new nutritional protocol.

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INDIAN VEGAN DIET PLAN