Make breakfast easy
Poha, upma, idli, dosa, paratha or toast. Have chai or coffee with soy, oat or peanut milk.
Pune Animal Liberation · Vegan Starter Kit
How would you like to start?
You do not need a perfect plan. Pick one doable next step and we’ll help you make it work with the food, budget and people already in your life.
Your starting point
See your plan ↓Your next 7 days
Start with one week.
Small, repeatable choices beat an all-or-nothing plan. Here is a simple place to begin.
Choose a path above to see your plan.
Build your plate
Keep your usual rice or roti. Add dal, chana, rajma, soy chunks or tofu plus a vegetable.
Plan for real life
Save two outside-food options, tell one person your plan, and note what you want to repeat next week.
Which change would feel easiest this week?
Select a swap to see your mini-plan.
Keep your food familiar
What can I eat?
Most of your plate can stay the same. Swap the animal part, not your whole cuisine.
Milk, tea & coffee
Start with unsweetened soy milk for the closest all-round option. Oat, peanut and coconut milk also work—try a small pack first.
Tea tip: let plant milk warm before adding it to strong tea.
Breakfast
Poha, idli, dosa with chutney, aloo paratha, besan chilla, misal, oats with banana or bread with peanut butter.
Lunch & dinner
Dal-rice, rajma-chawal, chole, bhakri-pithla, vegetable pulao, biryani, roti-sabzi, tofu bhurji or soy keema.
Affordable staples
Dal, chana, rajma, soy chunks, peanuts, roasted chana, rice, atta, potatoes, seasonal vegetables and bananas.
Quick swaps at the shop
Instead ofTry
MilkSoy, oat, peanut or coconut milk
Curd / raitaUnsweetened plant curd, or lemon + cucumber chutney
Butter / gheePeanut butter, coconut oil or any cooking oil
PaneerTofu, soy chunks or mushrooms
EggsBesan chilla or tofu bhurji
Simple nutrition
The four things to remember
You do not need expensive powders or “special” food. Aim for variety and one reliable source of each.
Protein
Dal, beans, chana, soy chunks, tofu, peanuts, sprouts and besan. Add one to every main meal.
B12
Take a reliable B12 supplement or use a fortified food regularly. This is the one nutrient not to “wing.”
Calcium
Choose fortified plant milk or tofu, and include ragi, sesame, greens, beans or calcium-set tofu.
Enough food
Eat until satisfied: grains + legumes + vegetables + fruit, with nuts or seeds when useful.
If you are pregnant, breastfeeding, managing a medical condition or taking medication, ask a qualified health professional for individual advice.
No kitchen? No problem.
Eating outside in Pune
Say “vegan” and be specific: no milk, curd, butter, ghee, paneer, cream, egg or meat. Ask what can be cooked in oil.
Useful orders
Idli + sambar · misal pav (check farsan) · chole / rajma · veg thali (no ghee) · dosa (no butter) · dal fry (no cream) · veg biryani
When people ask
Family & social situations
- Keep it about your choice: “I’m trying this for 7 days. Can you help me make one meal vegan?”
- Bring something to share: samosas, pakoras, hummus, chana chaat or a simple pulao.
- Prepare one sentence: you do not need to win every debate to keep your promise to yourself.
- Ask PAL: a Vegan Buddy can help you plan for your specific home or workplace.
You don’t have to figure it out alone
Want a personal Vegan Buddy?
PAL volunteers can help with shopping, recipes, family conversations, eating out and getting unstuck. Tell us where you are starting—we’ll meet you there.
Stuck? Start here.
Quick answers
What if I accidentally eat something non-vegan?
Nothing is ruined. Notice what happened, choose your next meal, and continue. A seven-day experiment is for learning, not being perfect.
Will I be hungry all the time?
Usually not if you eat enough. Keep rice, roti, potatoes, dal, beans and snacks in your routine. Add protein to meals rather than only removing foods.
Do I need costly vegan products?
No. Dal, beans, soy chunks, peanuts, grains and seasonal produce are the foundation. Packaged alternatives are optional.
How do I know if a packaged food is vegan?
Check for milk solids, whey, casein, butter, ghee, cream, egg and honey. In India, look for the green vegetarian dot and still read the ingredients—vegetarian does not always mean vegan.
Can I ask a real person?
Yes. Message PAL for a Vegan Buddy or mentor. You can ask one small question; you do not need to commit to anything first.