My mother says — 'We are already plant-based. Dal, vegetables, roti — that is what we eat.' And she is technically not wrong. But when I seriously tried to adopt a plant-based diet six months ago, I realised — it was not as simple as I thought. And not as difficult either. Just different.
India's Natural Advantage — That People Don't Realise
Finding plant-based food abroad is difficult. In India? It's on every street. Masoor dal, moong dal, chana, rajma — these are all complete protein sources. No need for tofu when a plant-based alternative to paneer can be made easily. Turmeric, ginger, black pepper — these are all anti-inflammatory powerhouses already in our regular cooking.
Abroad people order a twelve-dollar 'golden milk latte' — which is basically the haldi doodh our mothers make for free. Our traditional Indian cooking is already much closer to plant-based — we just need to adjust it a little.
The Real Challenges — Being Honest About Them
First challenge — protein. I thought eating dal would cover protein. But dals are not complete proteins on their own — they lack some amino acids. Solution? Combine them. Dal plus rice actually forms a complete protein — our ancestors knew this without any science.
Second challenge — vitamin B12. This is found only in animal products. A B12 supplement is essential on a strict plant-based diet. This is non-negotiable. B12 deficiency can cause nerve damage — and many vegans in India don't realise this until it's too late.
Third challenge — social situations. Going to someone's home for food, attending a wedding, having an office lunch — saying 'I eat plant-based' and watching people's reactions is a whole skill. Some get offended, some are curious, some judge. Learning to navigate this took time.
Anjali Sharma, author"Plant-based eating is possible in India — but you need to be both flexible and educated. Being rigid is not sustainable, especially in a country where food equals love equals culture."
My One-Day Meal Plan — The Realistic Version
Morning — oats with banana and mixed seeds (chia, flax, sunflower). If hungrier, peanut butter toast alongside. This has fibre, healthy fats, and protein all together. No dairy, no eggs — and I don't miss them anymore.
Afternoon — simple dal-rice or chole-roti. Home-cooked food. Made by my mother. Plant-based eating doesn't mean fancy. The everyday food my mother cooks is mostly already plant-based — we just need to reduce the amount of ghee and curd.
Evening snack — roasted chana, makhana, or seasonal fruit. Evening chai in almond milk. The taste seemed strange at first. Within two weeks I adjusted.
After Six Months — Honest Results
Energy levels improved — though this was partly because I was eating healthier generally. Skin glowed — this was the effect of reducing dairy, which is very common. Digestion improved. Weight dropped by 3 kg — but this wasn't the goal, it was a bonus.
But the most important change — my relationship with food. I was now conscious of what was in my food. I started reading labels. I started taking cooking seriously. Food became a mindful practice rather than a mindless activity.
Anjali Sharma"Plant-based eating in India is not rocket science. Our grandmothers have been doing this for centuries. We just need to remember our roots."
