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Nutribox Meal Plan
Vegan Indian Meal Plan
Indian food without dairy. Still full of flavour and protein.
A 30-day plant-based plan with dairy-free chai, creamy curries without cream, and 65g+ protein a day from dals, soya, tofu and chana. Every meal and grocery list planned.
- 30 days planned
- 100% plant-based
- 65g+ protein a day
- 12 recipe cards
- 160 pages
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One-time payment · Instant PDF · Print the fridge sheets at home
Sound familiar?
Does this sound like you?
Going vegan in an Indian kitchen is hard for these four reasons.
🥛
Dairy is in everythingChai, curd, ghee, paneer and cream in every gravy.💪
Worried about proteinWithout paneer and curd, where does protein come from?☕
Chai doesn't taste rightPlant milks split or taste strange.🍽️
Family and restaurantsRelatives and menus both assume ghee and cream.This plan solves all four: simple dairy swaps, a protein anchor at every meal, a chai that works, and clear scripts for restaurants and weddings.
Simple
How it works
Three simple steps. That's it.
1
🎯Pick your level
A 2-minute quiz picks 1,200, 1,500 or 1,800 calories a day.
2
🛒Shop and prep once a week
About ₹850 a week for one person, ₹2,800 for a family of four. Then Sunday prep: tofu, sprouts, batters and peanut curd.
3
✅Follow the daily menu
Breakfast, lunch, snack and dinner with timings, all 100% plant-based.
Week 1 · Dairy-Free Reset→Week 2 · Pulse Power→Week 3 · Gut Health→Week 4 · Regional Mastery
Free preview
See a real day from the plan
This is Week 1 from the book. Tap any day to see what you'll eat.
DAY1
The Dairy-Free Awakening & First Plant Plate
~1490 kcal~69 g proteinMon
- Early morning6:45–7 amWarm water with cumin & carom seedsplus 5 soaked almonds & 2 walnuts✓
- Breakfast8:30–9 am2 Spiced Tofu & Vegetable Besan Chillaswith mint chutney & 1 cup soy chai✓
- Mid-morning11:00 am1 fresh crisp guava sprinkled with chaat masalaplus 1 tbsp roasted pumpkin seeds✓
- Lunch1:00–1:30 pm2 whole-wheat phulkas + Chana Masalawith French beans sabzi & kachumber salad✓
- Evening4:30–5 pm1 glass Spiced Peanut-Curd Chaaswith 1 small bowl dry roasted chana✓
- Dinner7:30–8 pmWarm lauki-tomato soup + Palak Tofu1 katori brown rice or 1 multigrain roti✓
💡 On 1,200 or 1,800 kcal?On 1,200 kcal: reduce lunch phulkas to 1; skip evening roasted chana (keep chaas); omit dinner grain. On 1,800 kcal: add 1 extra phulka at lunch and dinner; add 2 tbsp sattu to mid-morning drink.
Today I also✓8 glasses water✓15-min walk✓7 hrs sleep✓Veg at 2 meals
DAY2
Plant-Powered Energy & Golden Lentils
~1480 kcal~68 g proteinTue
- Early morning6:45–7 amWarm water with lemon juice & crushed gingerplus 1 whole walnut half✓
- Breakfast8:30–9 amVegetable daliya cooked with green peas & carrotstopped with 1 tbsp roasted peanuts✓
- Mid-morning11:00 am1 glass light peanut-curd buttermilk (chaas)whisked with roasted cumin & rock salt✓
- Lunch1:00–1:30 pm3/4 katori steamed brown basmati ricewith thick Punjabi rajma & kachumber✓
- Evening4:30–5 pmGinger tea brewed with warm soy milkwith 1 small bowl roasted makhana✓
- Dinner7:30–8 pmYellow moong dal bowl + 1 whole-wheat phulkaserved with stir-fried tori & cucumber slices✓
💡 Taming Legume DigestionAlways soak rajma for 10 to 12 hours, rinse thoroughly before boiling, and cook with fresh ginger and hing to ensure light, effortless digestion.
Today I also✓8 glasses water✓15-min walk✓7 hrs sleep✓Veg at 2 meals
DAY3
High-Fibre Midweek Rhythm
~1470 kcal~67 g proteinWed
- Early morning6:45–7 amWarm water with soaked chia seedsplus 4 soaked almonds✓
- Breakfast8:30–9 am3 steamed brown rice or ragi idliswith vegetable sambar & 1 tsp coconut chutney✓
- Mid-morning11:00 am1 fresh sweet lime (mosambi) or crisp appleeaten whole with pulp for pectin fiber✓
- Lunch1:00–1:30 pm2 jowar rotis + turai dal + carrot saladhalf plate raw cucumber & radish first✓
- Evening4:30–5 pmSpiced masala chai with cashew-oat milkwith 1/2 katori roasted peanuts & chana✓
- Dinner7:30–8 pmLauki chana dal bowl (see recipe card)paired with steamed green beans & lemon✓
💡 Millet AdvantageJowar (sorghum) flour provides complex starches that digest gradually, providing prolonged fullness and supporting steady daytime energy.
Today I also✓8 glasses water✓15-min walk✓7 hrs sleep✓Veg at 2 meals
DAY4
Sprouts Vitality & Restorative Broths
~1485 kcal~71 g proteinThu
- Early morning6:45–7 amWarm water with crushed fresh gingerplus 5 soaked almonds✓
- Breakfast8:30–9 amSprouts poha tossed with green peas & peanutssqueezed with generous fresh lemon✓
- Mid-morning11:00 am1 cup warm green tea or herbal infusionwith 1 small seasonal pear or apple✓
- Lunch1:00–1:30 pm2 whole-wheat phulkas + kala chana currywith stir-fried cabbage sabzi & kachumber✓
- Evening4:30–5 pmWarm lemon-ginger water or black coffeewith 1 bowl spicy roasted makhana✓
- Dinner7:30–8 pmTofu & vegetable stir-fry with capsicum & carrotsserved with 1 cup clear vegetable broth✓
💡 Why Light Dinners MatterEnding your day with seasoned tofu and vegetable broth prevents digestive stagnation, allowing your body to rest deeply overnight.
Today I also✓8 glasses water✓15-min walk✓7 hrs sleep✓Veg at 2 meals
DAY5
Office Tiffin & Iron Harmony
~1510 kcal~70 g proteinFri
- Early morning6:45–7 amWarm water with 1 tsp soaked methi seedsplus 1 walnut half✓
- Breakfast8:30–9 am2 Iron-Rich Methi Theplas (see recipe card)served with fresh mint-coriander chutney✓
- Mid-morning11:00 am1 glass freshly churned salted peanut chaaswith roasted jeera & chopped mint✓
- Lunch1:00–1:30 pmFoxtail millet pulao with diced vegetables & peasserved with 1 katori cucumber peanut-raita✓
- Evening4:30–5 pmAromatic soy chai (no refined sugar)with 1 small cup dry roasted chana✓
- Dinner7:30–8 pmMoong dal vegetable soup + pan-seared spiced tofutossed with black pepper and fresh lemon juice✓
💡 Tiffin Packing TipPack the millet pulao and peanut-raita in separate stainless containers. Add fresh lemon juice over the pulao just before eating to preserve bright flavour.
Today I also✓8 glasses water✓15-min walk✓7 hrs sleep✓Veg at 2 meals
DAY6
Weekend Ease & Comfort Hearth
~1490 kcal~72 g proteinSat
- Early morning6:45–7 amWarm water with soaked chia seedsplus 5 soaked almonds✓
- Breakfast8:30–9 am1 Tofu stuffed whole-wheat paratha (dry tawa toasted)served with 1 katori fresh peanut curd✓
- Mid-morning11:00 am1 bowl fresh papaya cubessprinkled with lemon juice and rock salt✓
- Lunch1:00–1:30 pm2 whole-wheat phulkas + thick masoor dalpaired with roasted baingan bharta & salad✓
- Evening4:30–5 pmWarm green tea with cardamomwith 1 small bowl roasted peanut trail mix✓
- Dinner7:30–8 pmMixed vegetable clear soup + Sprouted Moong Bowltossed with chopped tomato, cucumber & lemon✓
💡 Weekend RegularityMaintain your morning hydration and 8:30 AM breakfast routine on weekends. Regular meal timing prevents digestive disruption and stabilizes appetite.
Today I also✓8 glasses water✓15-min walk✓7 hrs sleep✓Veg at 2 meals
DAY7
Sunday Reflection & The First Flex Meal
~1520 kcal~73 g proteinSun
- Early morning6:45–7 amWarm water with cumin & carom seedsplus 4 soaked almonds✓
- Breakfast8:30–9 amWhole green moong pesarattu with gingerserved with fresh tomato-onion chutney✓
- Mid-morning11:00 am1 glass refreshing spiced peanut buttermilkwith crushed curry leaves & mustard tadka✓
- Lunch1:00–1:30 pmSmall bowl brown rice moong khichdiserved with homestyle vegan peanut kadhi & salad✓
- Evening4:30–5 pmSpiced soy chai (no refined sugar)with 1 small bowl roasted makhana✓
- Dinner (Flex Meal)7:30–8 pmLight vegetable stew + sprouted moong chaator your mindful weekly flex dinner✓
💡 Prep for TomorrowTonight, complete your Week 2 grocery checklist and 60-minute Sunday prep so Monday morning begins completely organized and relaxed.
Today I also✓8 glasses water✓15-min walk✓7 hrs sleep✓Veg at 2 meals
Tap a meal to tick it off, just like in the book.
📌 See the full Week 1 fridge sheetRecipe cards
Simple, everyday Indian recipes
12 plant-based recipe cards in the book. Here are 4 of them.
Week 1 recipe
Spiced Tofu Bhurji
🍽 Serves 2⏱ 15 minutes~240 kcal17 g protein
See the recipe
You need
- 150 g calcium-set firm tofu, pressed and crumbled
- 1 medium onion & 1 ripe tomato, finely chopped
- 1 green chilli & 1/2 inch fresh ginger, minced
- 1/4 tsp turmeric powder & 1/2 tsp cumin seeds
- 1/2 tsp garam masala & pinch of asafoetida (hing)
- 1 tsp cold-pressed mustard oil & fresh coriander
Method
- Press tofu between clean kitchen towels for 10 minutes, then crumble gently with your fingers.
- Heat 1 tsp mustard oil in a pan. Add cumin seeds and hing until aromatic.
- Add minced ginger, green chilli, and chopped onions. Sauté on medium flame until onions turn translucent.
- Add chopped tomatoes, turmeric, garam masala, and rock salt. Cook for 3 minutes until tomatoes soften.
- Fold in crumbled tofu and stir well to coat with spices. Cook gently for 3 to 4 minutes.
- Garnish generously with fresh coriander and a squeeze of lemon juice. Serve hot with phulkas.
👨👩👧 Whole-family version: For children, serve stuffed into a whole-wheat chapati roll with a spread of mint chutney; for elders, adjust green chillies for mild comfort.
Week 2 recipe
High-Protein Soya Matar Curry
🍽 Serves 3⏱ 25 minutes~260 kcal22 g protein
See the recipe
You need
- 1 cup dry defatted soya chunks, boiled & squeezed
- 1 cup fresh or frozen green peas (matar)
- 2 medium onions & 2 ripe tomatoes, pureed
- 1 tsp ginger-garlic paste & 1 green chilli
- 1/2 tsp cumin seeds, 1/4 tsp turmeric, 1 tsp coriander powder
- 1 tsp cold-pressed mustard oil & fresh cilantro
Method
- Boil soya chunks in salted water for 5 minutes. Drain, rinse with cold water, and squeeze firmly.
- Heat 1 tsp mustard oil in a kadai. Add cumin seeds and let splutter.
- Add ginger-garlic paste and pureed onions. Sauté until golden brown and aromatic.
- Add tomato puree, turmeric, coriander powder, and rock salt. Cook until oil separates slightly.
- Add squeezed soya chunks, green peas, and 1 cup water. Simmer on medium heat for 8–10 minutes.
- Garnish with chopped fresh cilantro and a pinch of garam masala. Serve hot with whole-wheat phulkas.
👨👩👧 Whole-family version: A massive family hit; children enjoy the tender, juicy texture when mixed with steamed basmati rice; elders appreciate the soft protein bite.
Week 3 recipe
Fermented Ragi & Urad Dal Idlis
🍽 Serves 4⏱ 20 min + ferment~210 kcal7 g protein
See the recipe
You need
- 1 cup whole ragi flour (finger millet) for high calcium
- 1/2 cup skinless black gram (urad dal), soaked 4 hours
- 1/4 cup thick poha (flattened rice), soaked 10 minutes
- 1/2 tsp fenugreek seeds (methi dana) soaked with dal
- 1/2 tsp rock salt to taste
- 1 tsp cold-pressed oil for brushing idli plates
Method
- Drain soaked urad dal and methi seeds. Grind with poha and minimal water until light, airy, and fluffy.
- In a large bowl, whisk ragi flour with water to form a smooth paste without lumps.
- Gently fold the ground urad dal batter into the ragi paste. Add rock salt and mix thoroughly.
- Cover loosely and ferment in a warm, dark place for 8 to 12 hours until the batter rises and turns fragrant.
- Grease idli plates lightly with oil. Pour ladles of fermented batter into the cavities.
- Steam in a steamer or pressure cooker (without whistle) for 10–12 minutes until a toothpick comes out clean. Serve hot.
👨👩👧 Whole-family version: Children adore these soft, dark, pillowy idlis served with vegetable sambar; elders benefit from their soft texture and exceptional bioavailable calcium.
Week 4 recipe
Chettinad Tofu Pepper Fry
🍽 Serves 3⏱ 20 minutes~230 kcal16 g protein
See the recipe
You need
- 200 g calcium-set firm tofu, pressed & cubed
- 1 medium onion & 10 fresh curry leaves
- 1 tsp freshly crushed black peppercorns (kali mirch)
- 1/2 tsp fennel seeds (saunf) & 1/2 tsp cumin seeds
- 1/4 tsp turmeric powder & 1 green chilli, slit
- 1 tsp cold-pressed sesame oil & fresh coriander
Method
- Heat sesame oil in a wide pan. Add fennel seeds, cumin seeds, and fresh curry leaves until aromatic.
- Add sliced onions and green chilli. Sauté on medium flame until golden brown.
- Add turmeric powder, crushed black pepper, and rock salt. Stir for 30 seconds to release aromatics.
- Add cubed firm tofu and toss gently to coat with the pepper masala.
- Pan-sear on medium-high heat for 5–6 minutes until the edges of the tofu turn crisp and lightly browned.
- Finish with chopped fresh coriander and a squeeze of fresh lemon juice. Serve hot.
👨👩👧 Whole-family version: For children, reduce the black pepper by half and toss with sweet bell peppers; elders love its warming, comforting spices during cooler evenings.
Real-life toolkit
Built for real Indian life
Plant-based that works at restaurants, weddings, office and with a non-vegan family.
- Say 'no ghee, no butter'On plain tandoori roti or phulka.
- Tomato-onion graviesPindi chole, dal tadka, jeera aloo, bhindi.
- Skip naanIt's often made with milk or curd.
- Eat before you goRoasted chana or a tofu chilla at home.
- Scout the buffetFind the plant-based dishes first.
- Polite scriptsFor the 'just one gulab jamun' moment.
- Tofu bhurjiTurmeric, pepper and 4 minutes on the stove.
- Sprouted moong chaatCucumber, tomato, chaat masala and lemon.
- Besan pudaA quick savoury pancake with chutney.
- Methi theplasStay soft for up to 3 days.
- Dry kala chanaProtein that travels well.
- Desk snack jarsRoasted chana and peanuts.
- One shared mealSame base, add-ons for others.
- Growing kidsExtra peanut butter, sesame and ragi.
- B12 and calciumWhat to discuss with your doctor.
What you get
What you get
30day-by-day menu pages
4fridge sheets
4shopping lists
4Sunday prep plans
12recipe cards
4weekly check-ins
15real-life toolkit guides
11family & calorie guides
11movement & sleep pages
13trackers & logs
1plan-finder quiz
1certificate of mastery
Look inside
Real pages from the planner
Swipe → · Tap any page to zoom
📲 PDF SOFT COPY ONLY
Vegan Indian Meal Plan
- 160 pages, full colour PDF
- 30 day-by-day menu pages with timings
- 4 fridge sheets + shopping lists (1 person & family of 4)
- 4 Sunday prep plans + recipe cards
- 12 plant-based recipe cards
- Dairy swaps, plant curd and chai guide
- Restaurant, wedding, travel and family guides
- Waist, habit and digestion trackers
BUY PDFSoft Copy Only · Check your email after payment
Rs. 699BUY HARD COPYPrinted Book + FREE PDF· OUT OF STOCK
Rs. 1,499
- Pay securely
- Get the download link on email
- Print your fridge sheets
- 📥 1 complete PDF file, 160 pages
- 📧 Download link sent to your email right after payment
- 🖨️ Print the fridge sheets and shopping lists at home
- 📴 Read offline, no internet needed
- ♾️ Lifetime access, no subscription
- 📱 Read on any device: mobile, tablet, laptop
📖 No hard copy will be dispatched
🎁 A thoughtful gift for a friend going plant-based or avoiding dairy.
Your questions, answered
Where does the protein come from?
Dals, chana, rajma, soya, tofu, peanuts, sattu and sprouts, planned for 65 to 75g a day.
How do I make chai without milk?
The book has a chai-brewing guide for plant milks so they don't split, plus homemade peanut curd and chaas.
What about vitamin B12?
B12 is hard to get from plant foods. Please talk to your doctor about testing and supplements.
Can my family eat this too?
Yes. The meals are normal Indian dishes, and there's a guide to adapting portions for kids and elders.
How will I get the plan?
It's a PDF. After payment you get a download link by email. Read it on any device and print the fridge sheets and shopping lists.
Is there a printed copy?
The printed hard copy is out of stock right now. The PDF is available instantly.
Digital product (PDF soft copy only). This is an educational lifestyle and meal-planning resource for generally healthy adults. It does not diagnose, treat or replace medical advice. Plant-based diets may need vitamin B12 and other nutrients; please discuss testing and supplements with your doctor. If you have a medical condition, are pregnant or breastfeeding, or take prescription medicines, consult your doctor before changing your diet. Individual results vary. Images are illustrative.
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