2400 kcal Vegan — Recomp
Indian vegan bulking is easy — tofu, soy chunks, dal cover protein; roti, rice, oats cover calories. B12 and D3 are non-negotiable. This 2400 kcal template supplies 165 g protein, 260 g carbs and 75 g fat — the numbers that make recomp actually happen for an Indian lifter.
Goal: Recomp — Maintenance calories with high protein. Slow composition shift for the intermediate lifter with patience.
Diet: Vegan — Indian vegan bulking is easy — tofu, soy chunks, dal cover protein; roti, rice, oats cover calories. B12 and D3 are non-negotiable.
Daily macros: 2400 kcal · 165 g protein · 260 g carbs · 75 g fat
Full day of eating
Breakfast (7–9 am)
1 scoop pea protein + 40 g oats + 1 banana + 1 tbsp almond butter in soy milk
Mid-morning (11 am)
100 g roasted chana + 1 apple
Lunch (1–2 pm)
150 g tofu bhurji · 1 cup rajma · 2 roti · 1 cup rice · salad
Pre-workout (4–5 pm)
1 banana + black coffee
Dinner (8 pm)
80 g soy chunks curry · 2 roti · 1 cup dal · sabzi with 1 tsp mustard oil
Protein anchors — nutrition per staple
Every plate is built around these. Tap through for macros, portions and the honest pros and cons of each.
Supplements that matter
Pea or soy isolate · Creatine 5 g/day · B12 2000 mcg/week · Vitamin D3 (vegan) · Algal omega-3. Everything else is optional and probably overpriced.
Train this way
Nutrition without the right training stimulus is a slow leak. Pair this plan with a program that matches the goal:
Frequently asked questions
Is 2400 kcal right for me?
Maintenance calories with high protein. Slow composition shift for the intermediate lifter with patience. If your bodyweight sits outside that band, recompute maintenance and shift kcal in 100-kcal steps weekly until the scale trend matches your goal.
Can I actually hit 165 g protein on a vegan diet?
Yes, but only if you build the plate around protein anchors: Tofu & tempeh, Soy chunks, Dal & rajma, Chickpeas / chana. Skip any one and you'll fall 20–30 g short.
How long can I run this plan?
Indefinitely, as long as strength keeps trending up. Recomp is a marathon; expect visible changes at the 6-month mark, not the 6-week mark.
Which supplements are non-negotiable?
Pea or soy isolate, Creatine 5 g/day, B12 2000 mcg/week, Vitamin D3 (vegan), Algal omega-3.
What if I eat out or travel?
Anchor every restaurant meal on the protein — grilled chicken/paneer/tofu first, everything else second. One flexible meal per week doesn't derail a plan; one flexible day per week usually does.
Related
Get this plan auto-adjusted to you
bodyBot.ai adapts calories, macros and swaps to your weight, training and week-over-week progress. This template becomes your plan — not a static PDF.