Protein and nutrition guide for vegetarians
You can get enough protein without meat or fish. Pick your diet, see your daily target, and tap to track it.
1. What do you eat?
2. Weight and activity
3. What did you eat today? (tap +)
Based on the common rule: 0.8 g per kg for light activity, more with exercise (WHO/RDA-based). 10% is added for vegans because plant protein is absorbed a little less. Protein per food is approximate and varies by brand and cooking.
5 rules for good protein
- Have a protein source at every meal (dal, chickpeas, egg, yogurt, soya, nuts).
- Eat dal with rice or roti; together they complement each other.
- Rotate between different pulses.
- Keep nuts, chickpeas and yogurt as snacks.
- Whole foods beat packaged "protein" products and cost less.
Nutrients to watch
Natural sources are mostly animal-based (milk, eggs). Vegans need fortified foods or a supplement. Get your level checked and do not self-dose.
In dal, chickpeas, greens and pumpkin seeds. Pair with lemon, amla or guava for better absorption. Keep tea or coffee an hour away from meals.
In dal, nuts, seeds and milk. Soaking or sprouting pulses improves absorption.
In ground flaxseed, walnuts, soybean and mustard oil. Vegans can ask a doctor about algae-based DHA.
In milk, yogurt and chhana. For vegans: sesame, calcium-set tofu, fortified drinks, some greens.
Morning or evening sun and fortified foods. If you get little sun, get tested and ask a doctor.
Use iodised salt, but keep the amount small.
Sample day menus
Eggs and dairy (lacto-ovo)
- Breakfast: Roti, egg bhuna, cucumber, a glass of milk
- Lunch: Rice, dal, mixed vegetables, plain yogurt
- Snack: Roasted chickpeas and peanuts
- Dinner: Roti, chhana curry, greens
Dairy, no eggs (lacto)
- Breakfast: Chira, yogurt, banana and a few nuts
- Lunch: Rice, chana dal, vegetables, salad
- Snack: Muri with peanuts, a glass of milk
- Dinner: Roti, paneer or soya chunk bhuna, vegetables
Fully plant-based (vegan)
- Breakfast: Besan chilla with mint chutney, a handful of nuts
- Lunch: Rice, masoor dal, rajma or chickpeas, saag bhaji, with lemon
- Snack: Mung sprout salad with pumpkin seeds
- Dinner: Roti, tofu or soya chunk curry, vegetables
Desi vegetarian recipe ideas
Full recipe steps will be added later; these are ideas and names for now.
Weekly shopping list (tick items)
General information for healthy adults. If you are pregnant, breastfeeding, under 18, or have kidney or other conditions, talk to a doctor or dietitian first. Vegans should check B12 regularly.
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General information for healthy adults, not medical advice. If you have a condition, are pregnant or take medication, ask your doctor.