🌿 Complete Vegan Nutrition Guide

High-Protein
Vegan Meals
for Muscle & Weight Loss

10 powerful Indian vegan recipes + 7-day weight loss diet plan — all under ₹100/day

10
Recipes
50g+
Max Protein
₹100
Per Day Budget
7
Day Diet Plan
↓ scroll to explore
🏋️

High-Protein Recipes

01 🫘
Soya Chunks Masala
💪 ~50g protein / 100g dry
Ingredients
  • Soya chunks
  • Tomato-onion gravy
  • 2 roti / brown rice
  • Spices

Cheapest high-protein vegan food in India. Soak 30 min before cooking.

02 🥗
Chickpea (Chana) Salad
💪 ~15g protein / cup
Ingredients
  • Boiled chickpeas
  • Onion
  • Tomato
  • Lemon
  • Black salt

Perfect post-workout meal. Ready in 5 minutes.

03 🥦
Tofu Stir Fry
💪 ~20g protein / 200g
Ingredients
  • Firm tofu
  • Capsicum
  • Broccoli
  • Soy sauce
  • Garlic

Great lean muscle food. Press tofu dry for better texture.

04 🫓
Moong Dal Chilla
💪 ~14–16g protein / serving
Ingredients
  • Soaked moong dal
  • Green chili
  • Ginger
  • Mint chutney

Soak moong dal overnight for better grind. Serve hot with chutney.

05 🍌
Peanut Butter Banana Oats
💪 ~15–20g protein
Ingredients
  • Rolled oats
  • Peanut butter
  • Banana
  • Soy/almond milk

Best pre-workout breakfast. Add chia seeds for extra nutrition.

06 🍛
Rajma + Rice
💪 ~15g protein / cup
Ingredients
  • Kidney beans
  • Tomato gravy
  • Brown rice
  • Indian spices

Classic muscle-building comfort meal. Complete amino acid profile.

07 🥘
Lentil Khichdi
💪 ~12–15g protein
Ingredients
  • Moong dal
  • Brown rice
  • Ghee (vegan: coconut oil)
  • Jeera

Rice + lentils = complete protein. Easy to digest, great for recovery.

08 🌱
Sprouts Salad
💪 ~14g protein
Ingredients
  • Moong sprouts
  • Onion
  • Tomato
  • Lemon
  • Chaat masala

Sprout moong at home for free. High enzymes + fiber = great for fat loss.

09 🥤
Sattu Drink
💪 ~20g protein / 3 tbsp
Ingredients
  • 2–3 tbsp sattu
  • Lemon juice
  • Black salt
  • Cold water

Very cheap, very powerful. Bihari superfood — great anytime drink.

10 🥜
Peanut Chaat
💪 ~15–18g protein
Ingredients
  • Boiled peanuts
  • Onion
  • Lemon
  • Green chili
  • Salt

Perfect gym evening snack. Under ₹30 and incredibly filling.

💰

Budget Meals Under ₹100

Meal Approx. Cost Best Time Calories
🍚 Poha₹20–30Breakfast~250 kcal
🫕 Upma₹20–30Breakfast~280 kcal
🫘 Dal + Rice₹40–60Lunch/Dinner~400 kcal
🥗 Chana Chaat₹30–40Snack/Post-workout~300 kcal
🫓 Moong Dal Chilla₹40–50Breakfast/Snack~320 kcal
🍛 Rajma + Rice₹60–80Lunch~480 kcal
🥜 Peanut Chaat₹30Evening snack~250 kcal
🥤 Sattu Drink₹20Pre/Post-workout~150 kcal
🥘 Vegetable Khichdi₹40Dinner~360 kcal
🌱 Sprouts Salad₹40Anytime~180 kcal
📅

7-Day Weight Loss Diet Plan

Target: ~1400–1600 kcal/day · High protein · Low fat · 100% vegan

Day 1 — Monday
Kickstart Week
7:00 AM
Sattu drink + 1 banana
9:30 AM
Moong Dal Chilla (3 pcs) + mint chutney
1:00 PM
Soya chunks curry + 2 roti + cucumber
4:00 PM
Sprouts salad + lemon water
7:30 PM
Lentil Khichdi + salad
~1450
kcal
~65g
protein
Day 2 — Tuesday
Gym Day
7:00 AM
Peanut butter oats + soy milk
10:00 AM
Pre-workout: 1 banana + sattu drink
1:30 PM
Post-workout: Chana salad + roti
4:30 PM
Peanut chaat + green tea
8:00 PM
Tofu stir fry + brown rice
~1550
kcal
~72g
protein
Day 3 — Wednesday
Recovery
7:30 AM
Poha + lemon water
10:00 AM
Sprouts chaat + coconut water
1:00 PM
Rajma + brown rice + salad
4:30 PM
Sattu drink
7:30 PM
Moong dal soup + 1 roti
~1400
kcal
~58g
protein
Day 4 — Thursday
Gym Day
7:00 AM
Banana oats + peanut butter
9:30 AM
Pre-workout: sattu + dates
1:00 PM
Soya chunks + 2 roti + dal
4:00 PM
Chana salad + jeera water
7:30 PM
Vegetable khichdi + raita (soy curd)
~1500
kcal
~68g
protein
Day 5 — Friday
Active Day
7:30 AM
Upma + coconut chutney
10:30 AM
Peanut chaat
1:30 PM
Tofu stir fry + brown rice
4:00 PM
Sprouts salad + sattu drink
8:00 PM
Rajma curry + 1 roti
~1480
kcal
~62g
protein
Day 6 — Saturday
Gym + Rest
7:00 AM
Sattu drink + banana
9:30 AM
Post-gym: chana salad + roti
1:00 PM
Soya curry + brown rice
4:30 PM
Peanut butter + 1 banana
7:30 PM
Moong dal chilla + mint chutney
~1520
kcal
~70g
protein
Day 7 — Sunday
Rest & Reload
8:00 AM
Oats porridge + fruit
11:00 AM
Coconut water + sprouts
1:30 PM
Lentil khichdi + papad
4:00 PM
Sattu drink
7:30 PM
Rajma + 1 roti + salad
~1380
kcal
~55g
protein
⚡

Best Cheap Protein Sources

🫘
Soya Chunks
50g / 100g
🌾
Moong Dal
24g / 100g
🫘
Chana
19g / 100g
🍛
Rajma
22g / 100g
🥜
Peanuts
26g / 100g
🌿
Sattu
20g / 3 tbsp
🧊
Tofu
17g / 200g

🎯 Weight Loss Tips for Vegans

💧
Drink Water Before Meals
Drink 1–2 glasses of water 30 min before eating. Reduces hunger and increases satiety.
⏰
Eat Every 3–4 Hours
Don't skip meals. 5 small meals/day keeps metabolism active and prevents binge eating.
🌙
Stop Eating by 8 PM
Night eating = fat storage. Keep dinner light and early. End with herbal tea.
🏃
Walk 30 Min Daily
Even on rest days, a 30-minute walk burns ~150 kcal and aids digestion.
🚫
Avoid Maida & Sugar
Replace white bread with roti. Replace sugar with jaggery or dates.
📏
Track Your Calories
Use a free app like HealthifyMe to track intake. Stay within 1400–1600 kcal.
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SAWC is a community-driven platform that connects feeders, rescuers, NGOs, shelters and activists — so that help for animals becomes easier to find, faster to reach and more coordinated.

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Founder · Vision · Engineering · Ground Experience
Why vegans & SAWC are aligned
🌱
Vegan = Animal Ally
Choosing plant-based food reduces demand for animal exploitation. Every vegan meal is an act of compassion that SAWC stands behind fully.
🥣
Feed Street Animals Too
SAWC encourages members to share surplus vegan food with street animals — roti, rice, dal. A fed stray is a saved life.
🤝
Shared Community Values
Both movements are rooted in empathy, non-violence and collective action. SAWC connects helpers — vegans are natural helpers.
📍
Join the Network
Report an animal in need, find a nearby feeder, or volunteer with an NGO. SAWC makes coordination instant and local.
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