Plant-Based (Vegan Indian)
100% plant-based eating optimised for Indian ingredients: no dairy, no eggs, no honey.
Who Is This For?
Ethical vegans, environmental-motivated eaters, or those with dairy intolerance who still want optimal body composition.
How To Execute
Protein: soy chunks (52g P per 100g dry), tofu, tempeh, lentils, chickpeas, pea protein powder. B12 supplementation MANDATORY (no plant source provides it). Omega-3 from algae-based DHA/EPA (not flaxseed ALA alone). Iron from spinach + Vitamin C pairing for absorption. Creatine supplementation even more important (vegans have lower baseline stores).
Sample Day (Macro-Mapped)
Breakfast: pea protein shake + oats + flax + banana (420 kcal, 30g P). Lunch: chana masala + brown rice + salad (480 kcal, 20g P). Snack: soy chunks 50g dry + walnuts (260 kcal, 28g P). Dinner: tofu tikka + roti + dal (440 kcal, 24g P). Total: ~1600 kcal, 102g P.
The Engine computes. The Programs execute.
Use the tools free. When you want a plan built for your math — Maddy’s programs are one click away.
See All Programs →