Free sample
One Example Jain Day
A Jain day at about 1,590 kcal and 56 g protein, with no onion, garlic or root vegetables, using values from the Indian Food Composition Tables 2017.
| Meal | What to eat | kcal | Protein |
|---|---|---|---|
| Breakfast | 2 methi thepla 1 katori dahi | 384 | 13 g |
| Mid-morning | 1 guava | 39 | 2 g |
| Lunch | 2 medium roti 1 katori moong dal 1 katori gobi matar 1 katori rice 1 kheera | 584 | 21 g |
| Evening | 1 cup chai 1 katori roasted makhana 1 fistful roasted peanuts | 203 | 8 g |
| Dinner | 2 medium roti 1 katori Gujarati kadhi 1 katori lauki sabzi | 375 | 12 g |
| Total | Example day | 1585 | 56 g |
This is an example, not your plan. Your own plan changes the portions to match the calories and protein your body needs. Katori = 150 ml bowl, chai with 1 tsp sugar, normal home oil.
Easy Jain swaps
What to Use Instead
Common foods a Jain kitchen skips, and simple swaps that keep the meal familiar. Calories per portion from IFCT 2017:
| Instead of | Use | Swap kcal |
|---|---|---|
| Aloo sabzi | Kachcha kela or kaddu sabzi | 133 kcal 1 katori kachcha kela |
| Onion in poha, upma or salad | Leave it out, add matar, peanuts or kheera | |
| Garlic and ginger in tadka | Hing and jeera | |
| Sprouts | Bhuna chana | 99 kcal 1 fistful bhuna chana |
| Mushroom | Paneer or gobi | 76 kcal 1 piece paneer (25 g) |
Many Jain families also use dry ginger (saunth) and avoid brinjal. Tell the form about any food you do not eat and it is left out.
Your plan
What You'll Get
- 7 days of Jain Indian meals in katori, roti and glass portions
- No onion, garlic, ginger or root vegetables, and no sprouts or mushroom
- Your daily calories, protein, carbs, fat and fibre, worked out with ICMR-NIN 2020 for your goal: fat loss, maintain or weight gain
- Smart swaps with the same calories, and a water plan
- North, South, East or West Indian dishes, and foods you don't eat left out
- A free grocery list for the week, if you want one
How it works
Three steps, about a minute
₹49 one plan, valid 30 days- Get your codePay ₹49 and your access code arrives by email.
- Fill in the formChoose Jain, your goal, and your activity level.
- Get your PDFYour 7-day plan is ready on screen and in your email.
Frequently asked questions
What foods are left out of a Jain diet plan?
Onion, garlic, ginger, potato, carrot, radish, beetroot and other root vegetables. The Groteins Jain plan also leaves out sprouts and mushroom, and removes onion from every recipe.
Can a Jain diet eat rice?
Yes. Rice grows above the ground, so it is part of a Jain diet. Your plan can include rice, roti, millets like jowar and bajra, dal, sabzi, dahi and fruit.
Is this Jain diet plan good for weight loss?
Choose Fat loss in the form. Your calories are worked out with the ICMR-NIN 2020 equation for Indians and your activity level, and set for a gradual change you can keep up. No plan can safely promise a fixed number of kilos in a week.
How do I get enough protein on a Jain diet?
From dal, chana, rajma, paneer, dahi, milk and peanuts. Your plan works out a daily protein target for your weight and shows how much each meal gives.
I do not eat after sunset. Will the plan work?
Yes. If you follow chauvihar, eat the dinner meal of your plan before sunset. The food and portions stay the same.
How much does it cost?
₹49 for one personalised 7-day Jain plan, valid for 30 days, as a PDF on your email.
Sources: ICMR-NIN Nutrient Requirements for Indians 2020; Dietary Guidelines for Indians 2024; Indian Food Composition Tables 2017.
Also useful: 7-day Indian diet plan · Indian food calorie calculator · Calories in dal · 7-day Indian diet plan