Indian Plant Based Diet
Calories limited 1500 - 2000
The Natural Approach
Word of caution: Please do not compare this plan with Internet FAD Diets, Depletion Diets or the Internet Propagated High Protein Diets.
Eating Healthy God Quality Fiber and Fluid Rich food is more important than following an Internet based Carb-Fat-Protein Diets Mindset.
Focus on Whole Foods
The more processed food you eat the worse your health gets on any form of diet.
AIM for Health and you will easily get Muscles, Healthy bones, Good vision, Fresh breath and Fresh Body odour (Which most on animal protein don't have) and Finally aim for a Great Immunity.
Calorie Goals
For Weight Loss: Anything between 1200-1400 is ideal
Lean Muscle: 1600-1800
Muscle: 2000-2200
Be Flexible & Creative
Indian food is dynamic and can be made into multiple dishes by a mix and match technique. However if you are still short of ideas please look for Indian plant based recipes on the internet.
If you wish to get results please don't be a Researcher here. And please don't ask us to give you more options since we cannot create anymore vegetables than what a farmer can easily grow.
Indian Plant Diet Plan (1500–2000 Calories)
Meal Plan Components
This meal plan uses poha, oats, dalia, sattu, quinoa, millets, and idli, and is divided into breakfast, lunch, and dinner. Calorie counts are approximate and will depend on portion sizes, but this plan is designed to fit within the 1500–2000 kcal range.
Calorie Range
1500-2000 calories daily, adjustable based on your specific goals for weight loss, lean muscle development, or muscle building.
Meal Structure
Includes breakfast, lunch, dinner and healthy snacks to maintain energy levels throughout the day while providing complete nutrition.
List of All Vegetables
Here is a comprehensive list of vegetables that can be included in an Indian diet, based on the provided sources:
The current list is subject to availability, most cities like mumbai, Pune delhi, banglore can easily source Avacados or Asparaghus whilst it could be hard to get a few or most of them.
HOWEVER you still have a large choice.
  • Artichoke
  • Asparagus
  • Beans (green, lima, etc.)
  • Beetroot
  • Broccoli
  • Brussels sprouts
  • Cabbage (green, red, Savoy, sour)
  • Carrot
  • Cauliflower
  • Celeriac
  • Celery
  • Chard (red and Swiss)
  • Chicory
  • Collard greens
  • Corn
  • Cress
  • Cucumbers
  • Daikon
  • Eggplant (aubergine)
  • Garlic
  • Ginger
  • Gourds (bottle gourd, bitter gourd, etc.)
  • Green beans
  • Kale
  • All types of Lentils can be included
  • Leeks
  • Lettuce (various types)
  • Melons
  • Microgreens
  • Mushrooms
  • Okra
  • Onions (including green onions, shallots)
  • Methi, Fenugreek Leaves
  • Peas (green, snow, sugar snap)
  • Peppers (sweet, Anaheim, etc.)
  • Potatoes
  • Pumpkin
  • Pui Saag
  • Radish
  • Spinach
  • Squash (acorn, butternut, patti pan, spaghetti, etc.)
  • Sweet potato
  • Tomatoes
  • Turnips
  • Water chestnuts
  • Yam
  • Zucchini
Breakfast Options
Quinoa Vegetable Poha
Ingredients: Quinoa, peanuts, mustard seeds, curry leaves, green chillies, onion, potato, carrot, green peas, capsicum, salt, turmeric, black pepper, lemon, coriander, mint
Start with whatever you get in hand, we dont need to be a chef, we simply need to havea delicious dish
Preparation: Cook 1 cup quinoa with 1 cup water and a pinch of salt (2 whistles in a pressure cooker). In a pan, roast peanuts, then sauté mustard seeds, curry leaves, and green chillies. Add chopped onions, potatoes, carrots, cook for 5 minutes, then add green peas and capsicum. Season with salt, turmeric, and black pepper. Add cooked quinoa and roasted peanuts, mix well. Finish with lemon juice and garnish with coriander and mint.
Calories: ~350–400 kcal (per serving)
Oats & Quinoa Idli
Ingredients: Oats, quinoa, Flax seeds powder, green chilli, coriander, salt; for tempering: oil, chana dal, urad dal, cashews, mustard seeds, cumin, ginger, curry leaves, hing
Preparation: Blend 1 cup oats and 1 cup quinoa into a coarse powder. Mix with 1 cup flaxseed powder chopped green chilli, coriander. Mix Throughly. Pour into idli molds. Steam for 10–12 minutes. Prepare tempering with oil, dals, cashews, seeds, ginger, curry leaves, and hing; pour over idlis.
Calories: ~250–300 kcal (4 idlis with tempering)
Lunch Options
Millet Khichdi
Ingredients: Millets (foxtail, barnyard, or little millet), moong dal, mixed vegetables (carrot, beans, peas, spinach), cumin, ginger, turmeric, salt, oil.
Preparation: Sauté cumin and ginger in oil, add chopped vegetables, then millets and moong dal. Add water (2.5x the millet quantity), turmeric, and salt. Pressure cook for 3–4 whistles.
Calories: ~350–400 kcal (per serving).
Sattu Paratha with Salad
Ingredients: Whole wheat flour, sattu (roasted gram flour), onion, green chilli, coriander, lemon juice, salt, spices.
Preparation: Make dough from wheat flour. Mix sattu with onion, chilli, coriander, lemon, and spices for filling. Stuff and roll into parathas, cook on a tawa with minimal oil. Serve with cucumber-tomato-onion salad.
Calories: ~350 kcal (2 parathas + salad)
Dinner Options
Dalia (Broken Wheat) Pulao
Ingredients: Dalia, mixed vegetables (beans, peas, carrot, cauliflower), cumin, ginger, green chilli, salt, oil.
Preparation: Sauté cumin, ginger, and chilli in oil, add vegetables, then dalia. Add water (2x dalia), salt, cook until soft.
Calories: ~300 kcal (per serving).
Vegetable Oats Upma
Ingredients: Rolled oats, mixed vegetables (carrot, beans, peas, capsicum), mustard seeds, curry leaves, green chilli, salt, oil.
Preparation: Roast oats. Sauté mustard seeds, curry leaves, chilli, add vegetables, cook until tender. Add oats and water, cook until thick.
Calories: ~250–300 kcal (per serving).
Sample Day (Approx. 1700–1900 kcal)
Adjust portion sizes or add a small handful of nuts/seeds, or a bowl of vegan curd, to reach closer to 2000 kcal if needed.
Boiled Potatoes , Boiled Chickpeas , Lettuce , Avacados , Hummus, capsicum , cucumber , tomatoes - you can make 5 instant recipes by mixing, adding and matching only these . so lets start .
Notes
Customization
All recipes can be customized with any vegetables from the list above, based on availability and preference.
Calorie Adjustment
For a higher calorie intake, increase portion sizes or add healthy fats (olive oil, nuts, seeds). AVOCADOS are instant remedies for healthy hormones and Weight loss.
Variety
Ensure variety by rotating grains and vegetables across meals.
Diet Type
All dishes are Vegeterian, Plant Based.
This plan provides balanced nutrition, protein, and fiber, using traditional Indian ingredients and methods.
Word Of Caution:
Fruits SHOULD NOT be taken at night
Milk And Dairy is Extremely Acidic - take it at your OWN RISK
If you dont get RESULTS these are the reasons:
Lifestyle Factors
  • You arent getting adequate sleep
  • You are under undue stress which encourages a UnHealthy Lifestyle
  • You arent active enough to burn more fats or calories
Diet Adherence
  • You took the diet but follow it without heart
  • Your Food is focussed on cheats, junk and processed food
  • Your Diet is Acidic (Dairy, Non Veg)
  • Your Modes of cooking burn out the Nutrition from the food you eat
Health Foundations
  • Your Digestion is weak
  • You arent working on your deficiencies
  • You arent taking proper supplements as suggested
  • You are taking other medications which inhibit the goals we are working on
Misleading Information
  • You Dont Follow a Healthy Lifestyle yet
  • You are convinced of the internet based diet models which are Generic
All or majority of the above reasons could constitute to not getting results.
About Me
I am a certified Yoga and Ayurveda Consultant from Kaivalayadham Lonavala , Diet and Nutrition Certifications from INFS Pune.
My Certificates can be seen on my website Mukeshmorwall.com
I practice integrative wellness with Ayurveda , Acupressure. Bach Flower Remedies and Taichi . In my spare time i do psychological counselling too to help people overcome their mental issues. I am apassionate about the Startup Ecosystems in India.
I consider myselves as a Growth Strategist - Health Wealth and Spiritual
I am available only on Whatsapp +91 816 9579 817.
A Weekly or monthly diet can be given for free only after we have your Statistics and blood reports. Free Slots are subject to availability
Direct callers aren't entertained. No voice messages
We encourage taking statistics so that we can look at your reports before we consult or start up with any treatment.
We do have a form to understand your lifestyle, body and mind type. I don't entertain people who come for quick solutions or too many questions without putting in a little effort or are resistant to a natural way of living and healing. Good luck for your Journey ahead!

mukeshmorwall.com

Mukeshmorwall

Holistic Wellness Coach