@scienceislove2014

1 month ago

For those considering a vegan lifestyle because you're a compassionate human but not really knowing where to start:
You don’t really know what to eat now that you’ve ditched meat and dairy… Figuring it out can feel confusing and intimidating—even if you never cared too much about food before.

But honestly, as an Indian, you’re already halfway there. Most of our food is plant-based—it’s just dairy that gets in the way.

(And to the few people who leave rude or judgmental replies—this guide was written by me long ago and pinned to my clipboard. I paste it when relevant and I’m glad it helps people. Also, it takes me less than 5 seconds, so if it looks long—it is, but it’s thoughtful and meant to help.)
This very text was pre-written—so maybe it doesn’t match this comment thread perfectly. Just know it wasn’t typed on the spot.

If you want to stop supporting the dairy industry but also don’t want to break the bank, here’s a practical, affordable vegan meal guide:

✨ Important Nutrients First:
Vitamin D3:
Unless you get 25–30 mins of direct sunlight 3–4x a week, supplementing might help. Even non-veg people often don’t get enough D3 from food alone. Check with your doctor before starting any fat-soluble vitamin.

Vitamin B12:

Take a weekly pill or get monthly shots (I take one every alternate month). B12 is water-soluble and safe in the right dosage.

Multivitamins:
Students or pre-meds can consider taking a basic multivitamin like Zincovit or Axvex every now and then.

💪 Protein-Rich Vegan Staples:
Chickpeas
Soy chunks (super cheap, healthy, and full of high-quality protein—I eat them 4–5 times a week)
Soybeans / Tofu
Kidney beans / Mung beans
Lentils (mix them up for variety!)
Legumes and pulses in general are fantastic (Chickpeas, kidney beans, mung beans, urad dal [dosa, yum!], pigeon peas [toor dal], black-eyed peas [lobia], masoor dal [red lentils], and tuvar dal [yellow lentils])
Quinoa (cheap and super healthy)
Amaranth (muesli from Peepal Farm is great)
Millets (Indians love these—not super high in protein, but they’re amazing)
Chia seeds (packed with protein and healthy fats—just soak them)
Flax seeds (a total superfood)
(I'll be disappointed if you did not grind it!)
Sprouted mung bean / red chickpea / chickpeas (lightly boil them for better digestion and absorption)
Green peas
Hemp seeds (if you can get them, they’re great)
Tempeh (If you have access, it’s one of the best foods to eat. It's the best soy food after natto. It’s fermented and very high in protein—even more than tofu. The flavor may take time to get used to, but it's worth it.)
Nuts and seeds (great for protein and healthy fats)
If you can afford peanuts, they’re amazing—just make sure they’re fresh and not rancid.

Other good options include almonds (want glowing skin? Soak and eat daily—Dr. Dray has a video on this!), walnuts (if I had to choose only one nut forever—it’s walnuts), dates (sweet, nutrient-packed, and satisfying), pistachios (I can’t afford them, but you do you!), cashew nuts (moderation is recommended, but hey—I’m not going bankrupt anytime soon)

Here’s what I do:
4–5 walnuts + 5 dates + 5–6 cashews + 5–6 raisins + 5 soaked almonds
(Feel free to make your own combo—you do you, boo!)

🥘 Some Meal Ideas (The Good Stuff):
Dosa (my fave! I don’t prepare it the traditional way—I add more dal than rice to the batter. Sambhar has more dal and veggies but isn’t too thick. And coconut chutney is a must!)
Lentil curry with rice
Daal (there’s no single “right” way to make dal—explore different styles. My fave: roasted toor dal tempered with mustard seeds, hing, dried red chillies in mustard oil. Simple, rich, flavorful—goes great with rice.)
Rajma chawal
Idli sambar
Indian-style chili (chickpeas, rajma, roughly ground soy chunks, carrots, onions, garlic, bell pepper, and tomato puree—eat it like pav bhaji)
Yellow pea chaat
Tomato + red lentil + mushroom + veggies (carrots, cauliflower, garlic, caramelized onions) + black pepper + (sometimes) an apple — thick, creamy, and hearty
Litti chokha
Soy chunk biryani
Soy chunk aloo ki sabzi (with little to no oil 🤤)
Chana masala (chickpea curry)
Oat porridge with apples, bananas, and chia seeds
Sprouted mung bean salad (boiled sprouts + apples + grated carrots + cucumber + pomegranate [optional])
Chickpea salad (optionally sprouted boiled chickpeas + cucumber + cilantro + tomatoes + onion + lime/lemon juice + black salt)
Quinoa and oat cinnamon banana porridge
Black mung dal with lime juice
South Indian-style besan tofu with curry leaves and mustard seeds
Black/green (you decide) mung dal with lime juice
Chola chana chaat with aloo tikki (we like it bland)
Flax seed and jaggery dumplings
Red lentil uttapam
Mung bean khichdi with quinoa, daliya, and millet
Khaman dhokla
Daal dhokla
Pakal tofu paneer
Mushroom biryani
Oat dense chocolate fudge cake (for dessert!)
Mix veg soybean sabzi (like a soup, but delicious)
High-protein muesli
Tofu scramble (we make homemade tofu)
Whole mung dal with lime juice and onion (served with roti)
Savoury quinoa mung bean khichdi + curd + roasted peanuts + mustard seeds + curry leaves + dried red chillies
Mushroom hummus pasta
Hummus (boiled chickpeas + homemade tahini + caramelized onions + garlic + lemon juice + salt + pepper)
Tahini (basically sesame butter)

How I Do It:
I eat at least 2 protein-rich meals daily—e.g., chana masala in the morning, quinoa khichdi for lunch.
Snacks? Carrots + hummus, or dry fruit mixes.
Dinner may vary—sometimes simple aloo paratha, sometimes protein-packed.
Don’t be afraid to stack protein + greens together:
Example: chawal + dal + saag + chickpea/soybean/rajma curry or red lentil pakora + sautéed cauliflower + salad.

I don’t eat out, and I don’t buy mock meats. This keeps it clean and cheap.

📝 Tip:
Tailor this to your needs. What fuels me might look different for you—so list your staples and build from there.

👩‍🍳 Resources:
Diksha Patgiri (great, creative cook—go easy on the chillies)

Peepal Farm (ethical products + fun content)

Want the full blog post?
🩷 The ultimate guide to Indian veganism – ek kadam ahimsa ki ore:

English 👉 https://realworldveganism.blogspot.com/2025/02/indian-veganism-for-beginners-practical.html
Hindi 👉 http://realworldveganism.blogspot.com/2025/02/ultimate-guide-to-indian-veganism-in.html

Let me know if this helped! You're not

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