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No Onion/No Garlic Plan

Simple sattvic-style protein meals

Calories

2000 kcal

Protein

90 g

Overview

People avoiding onion and garlic while keeping protein practical.

Difficulty: Medium. Cuisine: No onion/no garlic. Affordability: Budget-friendly.

How to read this plan

This plan avoids onion and garlic without reducing the day to plain starches. Protein still comes from moong dal, toor dal, peanut curd, tofu, and legumes.

Flavor has to come from other places: hing, cumin, ginger, tomato, curry leaves, coriander, lemon, coconut, sesame, and roasted spices.

MealItemsProtein
BreakfastMoong dal chilla, Coconut chutney26 g
LunchToor dal, Rice, Pumpkin sabzi28 g
SnackPeanut curd bowl14 g
DinnerTofu curry, Roti, Salad22 g

Highlighted items link to recipes. 5 meal items matched.

Protein sources
  • Moong dal
  • Toor dal
  • Peanut curd
  • Tofu
Substitutions
  • Paneer -> tofu
  • Curd -> peanut curd
Flavor without onion or garlic
  • Use hing, ginger, cumin, mustard seeds, curry leaves, tomato, and coriander to build a base.
  • For richness, use peanut curd, sesame, coconut, cashew paste, or a small amount of ground peanuts.
  • Lemon juice or amchur at the end often makes no-onion/no-garlic dishes taste brighter.
Protein swaps
  • Moong dal chilla can be swapped with besan chilla, adai, or sprouted moong chaat.
  • Tofu curry can be swapped with soy chunks, chana, rajma, or dal if tofu is unavailable.
  • Peanut curd can be replaced with soy curd or a peanut chutney bowl if fermentation is not practical.
Notes
Use hing, ginger, cumin, and tomato for flavor without onion or garlic.