Diet & Nutrition Cheat Sheet

← LCCDIET & NUTRITION

Plant-based / vegan focus. India-context. Consult a registered dietitian for medical conditions or personalised planning.

Food	Protein (g)	Calories	Notes
Tempeh	19	193	Fermented soy — best complete vegan protein source
Tofu (firm)	17	144	Versatile. Press and marinate for best texture
Kidney beans (rajma)	8–9	130	High fibre. Combine with rice for complete amino acids
Red lentils (masoor)	9	116	Cook fast, no soak. High iron + folate
Chickpeas (chole)	9	164	Versatile — curry, hummus, roast as snack
Edamame (immature soy)	11	121	Complete protein. Easy snack, widely available frozen
Seitan (wheat gluten)	25	370	Highest plant protein but not for gluten-intolerant
Quinoa (cooked)	4	120	Complete protein. Excellent substitute for rice
Peanut butter	25	589	Per 100g raw. High protein but also high calorie
Hemp seeds	32	553	Complete protein. Add to smoothies, salads, flatbreads

★GOLDEN RULE — Combine legumes + grains (e.g. lentils + flatbread, hummus + pita, kidney beans + rice) across the day for all 9 essential amino acids.

Protein target

0.8–1.2g per kg bodyweight (maintenance). 1.5–2g/kg if building muscle actively

Carbohydrates

45–60% of calories. Whole grains, legumes, fruits > refined sugars and white rice

Fats

20–35% of calories. Include flaxseed/chia (omega-3), nuts, olive oil, avocado

Calories to maintain weight

Rough formula: Bodyweight (kg) × 30–33 kcal for sedentary. × 35–38 for active

Hydration

35–40ml per kg bodyweight daily. More in summer, with exercise. Urine should be pale yellow

Breakfast: Within 1–2 hours of waking. Protein-rich (tofu scramble, peanut butter toast, smoothie with protein)
Lunch: Largest meal of the day. Lentil soup + flatbread/rice + vegetable curry + salad. Eat mindfully, not rushed
Dinner: Lighter than lunch. 2–3 hours before sleep. Heavy dinner disrupts sleep + digestion
Pre-workout (45–60 min before): Banana + nut butter / oats. Simple carbs + small protein
Post-workout (within 30–60 min): Protein + carbs. Soy milk smoothie, tofu + flatbread, lentils + rice
Intermittent Fasting (16:8): Eat between 12pm–8pm if suits you. Effective for weight management for some people

Nutrient	Deficiency Signs	Vegan Sources / Action
Vitamin B12	Fatigue, numbness/tingling, pale skin, brain fog	SUPPLEMENT IS MANDATORY. No reliable plant source. Use B12 cyanocobalamin or methylcobalamin
Vitamin D3	Fatigue, bone pain, frequent illness, depression	Sunlight 20 min daily (arms+legs). Supplement 1000–2000 IU/day if levels low
Iron	Fatigue, pale skin, shortness of breath, cold hands	Lentils, spinach, seeds + Vitamin C with meals. Avoid tea/coffee with iron-rich meals
Calcium	Muscle cramps, weak nails, bone issues	Ragi, sesame seeds, tofu (calcium-set), fortified plant milks
Omega-3 (DHA/EPA)	Brain fog, dry skin, joint pain	Flaxseed, chia, walnuts (ALA). Consider algae-based DHA supplement
Zinc	Slow wound healing, taste loss, frequent colds	Pumpkin seeds, hemp seeds, legumes. Soaking legumes improves absorption
Iodine	Thyroid issues, fatigue, weight gain	Use iodised salt. Sea vegetables. Supplement if not using iodised salt

★Get blood tested annually: B12, D3, Ferritin (iron stores), Thyroid (TSH), HbA1c. Catching deficiencies early = easy fix with supplements.

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