Are you looking for a high-protein vegan diet? You are at the right place. We have a planned vegan diet for you but it is just a sample. For specific and customized recommendations subscribe to Desi Nutrition so we can personally aid your health goals. Now let’s see how can you incorporate a vegan high-protein diet:
Starting from Day 1, you need to:
- Have 2 glasses of warm water with lemon juice in it. Have 2 walnuts and 5 almonds in the morning as your pre-morning snack.
- For breakfast, prepare 1 cup vegetable oats.
- Eat an apple as your mid-morning snack.
- Have gobhi sabji and eat it with 2 rotis along with 8 oz of moong dal for your lunch.
- In the evening, sip on Indian tea and have roasted nuts along with it. Make sure not to add sugar in the tea.
- Prepare 1 vegetable dal chilla and have it with 1 tbsp chutney and 250 g soya nutri for your dinner.
- Drink green tea before going to bed.
For the next day, i.e, Day 2, you need to:
- Start your day by having 2 glasses of warm water with lemon juice in it. Have 2 walnuts and 5 almonds.
- Prepare one cup of vegetable poha and have 1 cup of tea without sugar for your breakfast.
- Eat fruit salad as your mid-morning snack.
- Prepare chana masala and have it with 2 rotis and soy yogurt.
- Eat papaya and drink coconut water in the evening.
- Have mushroom matar with 2 rotis for your dinner.
- Drink chamomile tea after dinner.
Here comes your Day 3, for which you should have:
- Drink 2 glasses of warm water with lemon juice in it and after that have 2 walnuts and 5 almonds.
- Prepare your breakfast with brown bread. Make one vegetable sandwich.
- Have vegetables in mid morning and prepare a salad including cucumber, tomato, carrot, and beetroot.
- Your lunch for day 3 will include bean vegetables, 2 rotis, and soy yogurt.
- For the evening, drink Indian tea without sugar and have 2 marie biscuits along with it.
- For dinner, prepare stir-fried vegetables and vegetable porridge.
- Drink green tea before sleeping.
For Day 4, you will:
- Start your day by drinking 2 glasses of warm water with lemon juice in it. Have 2 walnuts and 5 almonds.
- Your 4th day breakfast will include oats or moong dal chilla and add lots of vegetables to it. Have it along with chutney.
- Eat a seasonal fruit in mid-morning.
- Prepare black chana and have it with 2 rotis or 1 cup boiled rice. Enjoy your lunch with soy yogurt.
- Have Indian tea without sugar with roasted nuts.
- Prepare mixed vegetables and have them with 1 roti.
- Drink chamomile tea after dinner.
This is what Day 5 has in store for you:
- Drink 2 glasses of warm water in the morning with lemon juice in it. Have 2 walnuts and 5 almonds afterwards.
- Prepare 1 uttapam and have it with green chutney and 1 cup of tea without sugar.
- Make a vegetable salad and include cucumber, tomatoes, carrot and beetroot.
- Eat soya chunks and sauteed veggies and eat it along with chana ghiya dal and 1 roti.
- Drink Indian tea without sugar and 2 marie biscuits.
- For your dinner, make a moong dal, salad, and 1 roti.
- Drink green tea after dinner.
For your 6th day, you need to:
- Drink 2 glasses of warm water with lemon juice in it and have 2 walnuts and 5 almonds.
- Make a whole wheat vegetable sandwich and green chutney.
- Have 1 cup of vegan butter milk as your mid-morning snack.
- Eat vegetable pulao with raita for your lunch.
- Have 1 cup of pulse sprouts in the evening.
- Make black chana salad with poha.
- Drink chamomile tea before sleeping.
Day 7:
You can take the day off from your diet. But make sure you are not consuming too much calories. Keep a track of your calorie intake and your one cheat meal on day 7.
How to incorporate a vegan high-protein diet for weight loss?
A vegan diet is strict and one needs to eliminate all animal-based products including dairy.
Here are some ways in which you can incorporate a high-protein vegan diet into your life:
1. Educate Yourself:
If you want to try a vegan diet, make sure you first understand veganism. You should focus on learning the health benefits of a vegan diet, their ethical reasons, and the environmental impact of a vegan diet.
You would have to eliminate animal-based food which might lead to nutrient deficiency. Research the essential nutrients required for a balanced diet, including protein, iron, calcium, vitamin B12, omega-3 fatty acids and vitamin D. Find foods or supplements that could provide you with these nutrients and match your nutrient requirements.
2. Start gradually:
If you are new to veganism and are following a vegan diet just to meet your health goals, ensure to start gradually. Your body needs to adjust itself to the elimination of some nutrients that you will only get from animal food sources like omega-3 fatty acids.
Ease into your diet by incorporating more plant-based meals into your diet and reducing the intake of animal products. You can begin with a few meatless days per week and then eliminate it completely. Start by using alternatives to dairy, for example, use almond milk or soy milk instead of dairy milk.
3. Planning your meals:
Planning meals ahead would help you to decide easily what you are going to eat in the next week or even on the next day. This will also help you to ensure you have a balanced and nutritious option on your plate everyday.
Planning ahead will help you in grocery shopping as well. Choose a wide range of fruits, vegetables, grains, legumes, nuts, and seeds to ensure that you get a variety of nutrients.
4. Stock up your pantry:
You need to keep your pantry full of vegan-friendly foods like beans, lentils, tofu, tempeh, quinoa, whole grains, nuts, seeds, and a variety of vegetables and fruits.
Keeping quick and easy options like frozen vegetables, canned beans, and plant-based milks can help you have access to quick snacks making them your convenience food.
5. Read labels:
Making mindful choices is necessary when you are following a vegan diet. Knowing your ingredients will help you follow a vegan diet effectively. Check food labels for hidden animal products such as gelatin, casein, whey, and certain additives.
You will use vegan products in your meals, make sure you choose products that are labeled as vegan or with vegan certifications.
6. Find alternatives
A vegan needs to find alternatives to dairy products so go for plant-based milks like almond, soy, oat, vegan cheese, and dairy-free yogurt.
You will also need to replace meat products and find high-protein plant-based alternatives like tofu, tempeh, seitan, etc.
7. Dining out:
Dining out could be a bit challenging when following a vegan diet. Though there are some restaurants that provide vegan food, you would have to research before you head out to eat. Check vegan-friendly restaurants and check menus online to see what are your vegan options in those restaurants.
If you are not satisfied with the information online, make a call to the restaurant, and don’t hesitate to ask questions about vegan options or request modifications to make a vegan dish.
8. Supplements:
Cutting animal-products would lead to nutrient deficiencies so you will have to make sure to take supplements, especially vitamin B12 and omega-3 fatty acids. Other supplements that you need to focus on are vitamin D and iodine as plant-based foods may lack these minerals.
To ensure you are taking your nutrients from plant-based foods or supplements, consult a nutritionist who could help you get on board with a vegan diet.
9. Join a community:
If you are new to veganism, you should consider finding people in your community. Join a support group through online forums, or social media groups or attend local vegan meetups. This will help you connect with people who are like-minded. You can also explore different ways to lead a vegan lifestyle.
Utilizing resources like vegan blogs, websites, cookbooks, and documentaries and help you inspire and support in your journey of following a vegan lifestyle.
10. Be patient:
You would need multiple adjustments in your life when you go vegan. Understand that transitioning to a vegan diet is a process which would take time. You need to be patient and learn to adjust. It is better if you try to make the shift gradually so your body finds it easy to adjust to your new lifestyle.
It is okay to make mistakes while being on a vegan diet. Do not be harsh on yourself or you’ll end up being disappointed. Flexibility is your key to success. Allow yourself to make mistakes and learn from them; this can make your transition smoother.
11. Focus on whole foods:
You have to prioritize whole foods that are minimally processed for optimal health benefits. Avoiding junk food is one of the main factors leading to optimal health. The foods high in sugar, salt, and unhealthy fats are not good for your overall health and well-being.
12. Consult a nutrition:
Going vegan is a huge step to attaining your health goals. If you are targeting a specific health goal make sure you are doing it the right way by consulting an expert on this subject.
A nutritionist will make the shift to a vegan lifestyle smoother by planning a vegan diet for you that aligns with your health goals.
Frequently Asked Questions:
What vegan foods are highest in protein?
Ans. Foods like tempeh, seitan, edamame, and tofu are a few vegan foods that are high in protein.
Which dal has the highest protein?
Ans. Black lentils have the highest amount of protein.
