DietaryDetails

About This Diet

Benefits

High in fiber and micronutrients
Lower saturated fat intake
Supports weight management

What to Embrace

Vegetables, fruits, whole grains
Legumes, soy, dairy or alternatives
Heart-healthy oils, nuts & seeds

What to Limit

Ultra-processed foods
Excess sugars & refined carbs
High-sodium packaged items

Getting Started Guide

Quick wins for beginners

Pantry Setup

Stock beans, lentils, quinoa, oats, canned tomatoes, olive oil, herbs & spices.

Protein Playbook

Rotate paneer/tofu, legumes, yogurt, eggs (if ovo-veg), and seeds.

Meal Rhythm

Plan 2 big batch meals + 3 fast 30-min dinners each week.

Recipe Collection

Curated recipes that fit this diet

Protein-Packed Veggie Skillet

⭐ 4.6 • Easy • Dinner

Creamy Coconut Lentil Curry

⭐ 4.8 • Medium • Make-Ahead

Mediterranean Chickpea Salad

⭐ 4.5 • Easy • Lunch

Meal Planning

Sample 7-day plan

Day 1 • Fiber-Forward Start

Breakfast: Greek yogurt + berries 10 min

Lunch: Chickpea salad bowls 15 min

Dinner: Lentil curry + brown rice 30 min

Day 2 • Protein Rotation

Breakfast: Oats + seeds

Lunch: Paneer wrap

Dinner: Tofu stir-fry

Day 3 • One-Pot Ease

Breakfast: Smoothie

Lunch: Quinoa tabbouleh

Dinner: One-pot pasta primavera

Shopping Lists

Essentials & smart substitutions

Chickpeas, lentils, black beans
Quinoa, brown rice, whole-wheat pasta
Tomatoes (canned), coconut milk

Leafy greens, cucumbers, bell peppers
Onions, garlic, herbs & spices
Olive oil, yogurt or alt-yogurt

Nuts & seeds (almonds, chia)
Cheese / plant-based alternatives
Tortillas, flatbreads

Success Stories

Real people, real results

Aditi

“Down 4kg in 6 weeks”

Batch cooking curries and a big salad base saved time and kept me on track during workweeks.

Rohan

“More energy at work”

Swapping sugary snacks with yogurt + seeds combo was a game changer.

Maya

“Family loved it”

Weekly taco night with bean-based fillings made everyone happy (and full!).

Expert Advice

Nutritionist tips & recommendations

How much protein do I need?

Aim ~1.0–1.2 g/kg body weight daily using legumes, soy, dairy/alt-dairy, nuts & seeds.

What if I’m short on time?

Keep cooked beans, pre-washed greens, and a jar of versatile dressing for 10-minute meals.

Gluten-free or nut-free swaps?

Use GF grains/pasta, seed butters, and check labels for hidden allergens.

Vegetarian Recipes Hub