Plant Based Diet Plan In India

Plant Based Diet Plan In India – Planning to go vegetarian? Today, a lot of people turn to plant-based diets to lose weight and improve their health. Eating a plant-based diet doesn’t have to be as hard as it sounds. The majority of food in Indian diets is vegetarian. So many people are looking for a Plant-Based Diet Plan In India to stay healthy and fit.

A diet high in plants has fewer calories per serving than one high in meat. Do not starve yourself; instead, eat to your heart’s pleasure. Eat more whole foods to satisfy your hunger and include them in your diet. Whole foods high in fiber include quinoa, potatoes, beans, salad, and fresh fruit. They may help you feel fuller for longer, which can curb your appetite and potentially aid in weight loss. Therefore plant-based diets are gaining popularity among health-conscious individuals who want to lose weight.

What is a Plant-Based Diet? And what are the benefits of a Plant-based Diet Plan?

All animal items—meat, fish, poultry, eggs, dairy products, and honey—must be avoided on a plant-based diet. Rather, it emphasizes entire food plants such as grains, legumes, beans, fruits, vegetables, nuts, and seeds. A plant-based diet is one where you avoid processed foods but still include plenty of fresh produce. So many people increased their interest in plant-based

Eating and this diet plan reduce diet-related chronic illness and improve the management of diabetes. 

Benefits of Plant-based diet

• More Fiber –  Fiber plays an important role and Plant-based foods include nuts, vegetables, and fruits that are rich in fiber.
• Weight Loss – Research shows that people who follow plant-based diets tend to have lower fat so, this is a healthier option for individuals as it contains more essential nutrients.
• Plant-based diet makes it easier to stabilize your blood sugar levels.
• Furthermore, it helps in preventing certain types of cancer and cardiovascular diseases.
• Plant-based foods are a good eating approach for people who have high cholesterol, diabetes, or a family history and also it avoids craving for unhealthy snacks.
• Also, it is easy to make sure that you are getting plenty of fiber.

7 Days Plant-based Diet Plan

Monday 

Breakfast – Methi Paratha (2) + Raita (1/2 cup)

Mid-Meal – Shikanji (1 glass) +1 Mango

Lunch – 3 Chapati + Baked Dal Badi (1/2 cup) + Drumstick Curry (1 cup)

Evening – Sprouts (1/2 cup)

Dinner – 2 Chapati + Carrot and Beetroot Curry (1 cup)

Tuesday

Breakfast – Onion Paratha (2) + Baked Pointed Gourd (4 pcs.)

Mid-Meal – Shikanji (1 glass) + 1 Banana

Lunch – 1/2 cup Rice, 1 Chapati + 1/2 cup Dal + Mushroom Curry (1 cup)

Evening – Chana Chat (1/2 cup) +  Black Tea (1 cup)

Dinner – 2 Chapati + Ridge Gourd Curry (1 cup)

Wednesday

Breakfast – Aloo Paratha (2) + Cucumber Raita (1/2 cup)

Mid-Meal – Shikanji (1 glass) + Grapes (1 cup) 

Lunch – 1/2 cup Rice + 1 Chapati + Dal (1/2 cup) + Stuffed Capsicum (1 cup)

Evening – Boiled Corn and Carrots (1/2 cup) + Black Tea (1 cup)

Dinner – 2 Chapati +  Potato + and French Beans Curry (1 cup)

Thursday

Breakfast – Onion Paratha (2) + Raita (1/2 cup)

Mid-Meal – Shikanji (1 glass) + Pomegranate (1/2 cup)

Lunch – 1/2 cup rice + 1 chapati + Dal (1/2 cup) + Cauliflower curry (1 cup)

Evening – Sprouts (1/2 cup)

Dinner – 2 Chapati + Snake Gourd Curry (1 cup)

Friday

Breakfast – Aloo Paratha (2) + Bottle gourd Raita (1/2 cup)

Mid-Meal – Shikanji (1 glass) + 1 Apple

Lunch – 1/2 cup rice + 1 chapati + Dal (1/2 cup) + Cauliflower curry (1 cup)

Evening – Boiled Corn and Carrots (1/2 cup) + Black Tea (1 cup)

Dinner – 2 Chapati + Lady’s Finger Curry (1 cup)

Saturday

Breakfast – Paratha (2) + Dum Aloo (1/2 cup)

Mid-Meal – Shikanji (1 glass) + 1 Lemon

Lunch – 1 Cup Rice + Soy Bean curry (1 cup) + Salad (1/2 cup)

Evening – Chana Chat (1/2 cup) + Black Tea (1 cup)

Dinner – 2 Chapati +  Mix Veg (1 cup)

Sunday

Breakfast – Paratha (2) +  Baked Brinjal (1/2 cup)

Mid-Meal – Shikanji (1 glass) + 2 Chikus

Lunch – 1 Cup Rice + Soybean curry (1 cup) + Salad (1/2 cup)

Evening – Cucumber and Carrot Salad (1/2 cup) +  Black Tea (1 cup)

Dinner – 2 Chapati + Potato and Pumpkin Curry (1 cup)

A Plant-based Food List

Whenever you choose a plant-based diet then choose foods that are low in fat and rich in fiber.

• Dals or lentils
• Legumes
• Beans
• Tofu
• Soybeans
• Flaxseeds
• Chia seeds
• Sunflower Seeds
• Oats
• Quinoa
• Buckwheat
• Millets
• Amaranthus seeds or Rajgira
• Brown rice
• Red rice
• Whole wheat
• Broccoli
• Cauliflower
• Cabbage
• Kale
• Spinach and so on.

Conclusion

We hope you read this blog, and this blog is helpful while searching for a Plant-Based Diet Plan In India.  A plant-based diet is a way of healthy eating that focuses on plant foods and avoids unhealthy snacks and items like added sugars and highly processed foods. A registered dietitian is necessary for plant-based foods and we say Dietitian Shubhra is the best Dietitian and has years of experience.

Frequently Asked Questions (FAQs)

Question 1 – Who is the Best Dietitian for Plant Based Diet Plan In India?

Answer – Dietitian Shubhra is the Best Dietitian for Plant-Based Diet plans in India.

Question 2 – What food we should avoid in plant-based foods?

Answer – Here is a list of some foods that are avoided in plant-based foods.

• Meat: Beef, lamb, pork, veal, horse, organ meat, wild meat, etc.
• Poultry: Chicken, turkey, goose, duck, quail, etc.
• Fish and seafood: All types of fish, anchovies, shrimp, squid, scallops, calamari, mussels, crab, lobster and fish sauce.