High-Protein Vegan Therapeutic Diet designed for
✔ Muscle strength
✔ Diabetes & BP management
✔ Gut healing
✔ Hormonal balance
✔ Stress reduction
✔ Weight management
Each food includes:
• Therapeutic value
• Preparation method
• Best consumption time
• Joining foods (combinations for better absorption)
No photos included as requested.
🅰 A – Amaranth (Rajgira)
Therapeutic Value:
• 14g protein/100g
• Rich in iron, magnesium
• Good for anemia & bone strength
Preparation:
• Soak 6 hrs → pressure cook 3 whistles
• Can make porridge / roti flour mix
Consumption Time:
• Breakfast or lunch
Join With:
• Almond milk
• Dates (iron absorption)
• Pumpkin seeds
🅱 B – Black Chana (Kala Chana)
Therapeutic Value:
• High protein + fiber
• Controls blood sugar
• Improves gut microbiome
Preparation:
• Soak overnight
• Pressure cook
• Make chana salad or curry
Consumption Time:
• Lunch
• Post-workout
Join With:
• Lemon (vitamin C)
• Cucumber
• Jeera powder
🅲 C – Chickpeas
Therapeutic Value:
• 19g protein/100g
• Hormone balance
• Heart health
Preparation:
• Soak overnight
• Boil
• Make hummus
Consumption Time:
• Lunch / Evening snack
Join With:
• Tahini
• Garlic
• Olive oil
🅳 D – Dal (Mixed Lentils)
Therapeutic Value:
• Complete amino acids when combined with rice
• Supports liver detox
Preparation:
• Wash → cook with turmeric
• Temper with cumin
Consumption Time:
• Lunch
Join With:
• Brown rice
• Ghee substitute (cold-pressed coconut oil)
🅴 E – Edamame
Therapeutic Value:
• 18g protein/100g
• Estrogen balance
• Thyroid support
Preparation:
• Steam 5–7 minutes
• Light salt
Consumption Time:
• Evening snack
Join With:
• Black salt
• Sesame seeds
🅵 F – Flax Seeds
Therapeutic Value:
• Omega-3
• Anti-inflammatory
• PCOS support
Preparation:
• Dry roast
• Powder fresh
Consumption Time:
• Morning empty stomach
Join With:
• Warm water
• Smoothie
🅶 G – Green Gram (Moong)
Therapeutic Value:
• Easy digest protein
• Gut healing
• Good during illness recovery
Preparation:
• Sprout 24 hrs
• Light steam
Consumption Time:
• Breakfast / Lunch
Join With:
• Lemon
• Grated carrot
🅷 H – Hemp Seeds
Therapeutic Value:
• Complete protein
• Muscle repair
• Reduces inflammation
Preparation:
• Raw sprinkle
Consumption Time:
• Post workout
Join With:
• Smoothie
• Oats
🅸 I – Indian Tofu (Soy Paneer)
Therapeutic Value:
• 15–18g protein
• Muscle & bone health
Preparation:
• Light sauté
• Avoid deep fry
Consumption Time:
• Lunch / Dinner
Join With:
• Broccoli
• Capsicum
• Sesame oil
🅹 J – Jackfruit Seeds
Therapeutic Value:
• Plant protein
• Gut-friendly starch
Preparation:
• Boil
• Remove skin
• Make stir fry
Consumption Time:
• Lunch
Join With:
• Coconut
• Curry leaves
🅺 K – Kidney Beans (Rajma)
Therapeutic Value:
• Iron rich
• Good for anemia
Preparation:
• Soak 8 hrs
• Pressure cook well
Consumption Time:
• Lunch
Join With:
• Brown rice
• Onion salad
🅻 L – Lentil Sprouts
Therapeutic Value:
• Enzyme rich
• Improves digestion
Preparation:
• Soak → sprout 24–36 hrs
Consumption Time:
• Morning
Join With:
• Lemon
• Black pepper
🅼 M – Millet (Foxtail / Ragi)
Therapeutic Value:
• Diabetic-friendly
• High calcium (ragi)
Preparation:
• Soak → cook like rice
Consumption Time:
• Breakfast / Lunch
Join With:
• Sambar
• Vegetable curry
🅽 N – Nuts (Almonds / Walnuts)
Therapeutic Value:
• Brain health
• Good fats
Preparation:
• Soak almonds 6 hrs
Consumption Time:
• Morning
Join With:
• Dates
• Herbal tea
🅾 O – Oats (Steel Cut)
Therapeutic Value:
• Beta-glucan fiber
• Cholesterol control
Preparation:
• Cook 10–15 mins
Consumption Time:
• Breakfast
Join With:
• Chia
• Peanut butter
🅿 P – Peanuts
Therapeutic Value:
• Affordable protein
• Muscle gain
Preparation:
• Dry roast
Consumption Time:
• Evening snack
Join With:
• Jaggery
🆀 Q – Quinoa
Therapeutic Value:
• Complete protein
• Gluten-free
Preparation:
• Wash well
• Cook 1:2 ratio
Consumption Time:
• Lunch
Join With:
• Stir-fry vegetables
🆁 R – Red Lentils (Masoor)
Therapeutic Value:
• Fast digest protein
• Good for elderly
Preparation:
• Cook soft
Consumption Time:
• Dinner
Join With:
• Spinach
🆂 S – Soybeans
Therapeutic Value:
• 36g protein
• Hormone balance
Preparation:
• Soak 10 hrs
• Cook thoroughly
Consumption Time:
• Lunch
Join With:
• Jeera
• Turmeric
🆃 T – Tempeh
Therapeutic Value:
• Fermented protein
• Gut friendly
Preparation:
• Steam → sauté
Consumption Time:
• Lunch / Dinner
Join With:
• Ginger
• Garlic
🆄 U – Urad Dal
Therapeutic Value:
• Muscle strength
• Bone support
Preparation:
• Soak → grind → idli/dosa
Consumption Time:
• Breakfast
Join With:
• Coconut chutney
🆅 V – Vegan Protein Smoothie
Therapeutic Value:
• Quick muscle repair
Preparation:
• Plant protein powder
• Almond milk
• Banana
Consumption Time:
• Post workout
Join With:
• Chia
🆆 W – White Beans
Therapeutic Value:
• Fiber rich
• BP control
Preparation:
• Soak → cook
Consumption Time:
• Lunch
Join With:
• Olive oil
🆇 X – Xylitol (Natural Sweetener)
Therapeutic Value:
• Diabetic friendly
Use:
• Replace sugar in smoothies
🆈 Y – Yellow Split Peas
Therapeutic Value:
• Affordable protein
Preparation:
• Cook as soup
Consumption Time:
• Dinner
Join With:
• Carrot
🆉 Z – Zucchini + Beans Combo
Therapeutic Value:
• Low calorie high protein meal
Preparation:
• Stir fry
Consumption Time:
• Dinner
Join With:
• Tofu cubes
🌿 Therapeutic Guidelines
✔ Protein target: 1–1.2g per kg body weight
✔ Include fermented food daily
✔ Soak all legumes
✔ Avoid mixing too many proteins in one meal
✔ Dinner lighter than lunch
✔ Add turmeric + black pepper for absorption
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