Best Nepali Plant Based Diet
By Suman Gurung, Nepali Fitness Nutritionist | Published April 30, 2025
In Nepal, where vibrant markets brim with lentils, beans, and greens, a plant-based diet is not just a trend—it’s a way of life rooted in centuries of tradition. For fitness enthusiasts and gym-goers in Kathmandu, Pokhara, and beyond, a Nepali plant based diet offers an affordable, sustainable way to fuel workouts, build muscle, and stay healthy. Whether you’re a vegan bodybuilder or a beginner looking to eat cleaner, this guide explores how Nepal’s plant-based foods—dal, sattu, soybeans, and more—can power your fitness journey naturally.
Why Choose a Nepali Plant Based Diet for Fitness?
A Nepali plant-based diet combines the country’s rich culinary heritage with modern fitness needs. Here’s why it’s perfect for muscle gain and overall health:
- High-Protein Options: Foods like dal (lentils), soybeans, and sattu deliver plant-based protein comparable to meat, ideal for muscle repair and growth.
- Affordability: Unlike expensive whey protein, Nepali staples like rajma (kidney beans) and chana (chickpeas) are budget-friendly and widely available.
- Nutrient Density: Greens like palungo (spinach) and root vegetables like taro provide vitamins, minerals, and fiber for recovery and energy.
- Cultural Relevance: Dishes like dal bhat and kwati align with Nepali traditions, making the diet sustainable and enjoyable.
- Sustainability: Plant-based eating reduces environmental impact, aligning with Nepal’s growing eco-conscious fitness community.
According to a 2024 study by the Nepal Nutrition Society, plant-based diets can meet protein needs for athletes when planned properly, making them a viable choice for gym-goers in Nepal.
Top 8 High-Protein Nepali Plant-Based Foods for Muscle Gain
Here are the best plant-based foods in Nepal to fuel your workouts, with protein content and preparation tips:
- Masoor Dal (Red Lentils)
- Protein: ~9g per 100g (cooked)
- Why It’s Great: Affordable and versatile, masoor dal is a staple in dal bhat, providing protein and carbs for energy.
- How to Use: Cook with turmeric and spices for a post-workout meal, or blend into a protein-packed soup.
- Sattu (Roasted Gram Flour)
- Protein: ~22g per 100g
- Why It’s Great: A traditional Nepali superfood, sattu is high in protein and easy to digest.
- How to Use: Mix with water and jaggery for a quick protein shake or add to parathas.
- Soybeans (Bhatmas)
- Protein: ~36g per 100g (dry)
- Why It’s Great: One of the highest-protein plant foods, soybeans are a vegan bodybuilder’s dream.
- How to Use: Roast as a snack, make tofu at home, or add to curries.
- Rajma (Kidney Beans)
- Protein: ~9g per 100g (cooked)
- Why It’s Great: Rich in protein and fiber, rajma supports muscle recovery and satiety.
- How to Use: Cook with spices for a hearty curry, perfect for meal prep.
- Chana (Chickpeas)
- Protein: ~9g per 100g (cooked)
- Why It’s Great: Versatile and filling, chana is ideal for gym-goers on a budget.
- How to Use: Make chana masala or roast for a crunchy snack.
- Kwati (Mixed Bean Soup)
- Protein: ~10g per 100g
- Why It’s Great: A traditional Newari dish, kwati combines multiple beans for a protein boost.
- How to Use: Serve with rice or eat as a standalone soup post-workout.
- Palungo (Spinach)
- Protein: ~3g per 100g
- Why It’s Great: Low-calorie and nutrient-dense, palungo supports recovery with iron and vitamins.
- How to Use: Sauté with garlic or blend into smoothies.
- Mung Dal (Green Gram)
- Protein: ~7g per 100g (cooked)
- Why It’s Great: Easy to digest and rich in protein, mung dal is great for frequent meals.
- How to Use: Cook as a dal or sprout for salads.
Tip: Combine these foods with rice or roti to create complete proteins, ensuring all essential amino acids for muscle growth.
Note: For a comprehensive guide on Nepali Food to lose weight, read our 5 Best Nepali Food to lose weight.
Sample Plant-Based Meal Plan for Fitness
This 1-day meal plan provides ~80–100g of protein, ideal for a 70kg gym-goer aiming for muscle gain:
- Breakfast: Sattu shake (2 tbsp sattu, water, jaggery; ~15g protein) + 2 mung dal chillas (~10g protein)
- Morning Snack: Roasted soybeans (50g; ~18g protein)
- Lunch: Masoor dal bhat (1 cup dal, 1 cup rice; ~15g protein) + palungo saag (~3g protein)
- Afternoon Snack: Sprouted mung dal salad (1 cup; ~7g protein)
- Dinner: Rajma curry (1 cup; ~9g protein) + kwati soup (1 cup; ~10g protein) + roti
- Post-Workout: Chana chaat (1 cup; ~9g protein)
Note: Adjust portion sizes based on your body weight and fitness goals. Consult a nutritionist for personalized plans.
Tips for Success on a Plant Based Diet
To maximize results, follow these expert tips:
- Plan Your Protein: Aim for 1.6–2.2g of protein per kg of body weight daily, using foods like sattu and soybeans.
- Shop Local: Visit markets like Asan or Kalimati in Kathmandu for fresh, affordable beans and greens.
- Meal Prep: Cook dal or kwati in bulk to save time and ensure consistent nutrition.
- Supplement Wisely: If protein needs are hard to meet, consider plant-based protein powders available in Nepal (e.g., pea protein).
- Stay Hydrated: Drink 2–3 liters of water daily to support muscle recovery and digestion.
Note: For a comprehensive guide on Nepali Food to lose weight, read our Top 10 high Protein Nepali Food.
FAQs About Plant Based Diets for Fitness
Can I build muscle on a Nepali plant-based diet?
Yes! With proper planning, foods like soybeans, sattu, and dal provide enough protein for muscle gain, as supported by nutritionists at the Nepal Fitness Association.
Are Nepali plant-based foods affordable?
Absolutely. Staples like dal (~NPR 150/kg) and chana (~NPR 120/kg) are far cheaper than meat or imported supplements.
What’s the best time to eat for muscle gain?
Eat protein-rich meals every 3–4 hours, with a post-workout meal within 30 minutes to optimize recovery.
Ready to Power Your Fitness with a Nepali Plant-Based Diet?
From the protein-packed dal bhat of rural Nepal to the sattu shakes of urban gyms, a Nepali plant-based diet is your key to building muscle naturally and affordably. Start today by incorporating these foods into your routine and see the difference in your workouts!
About the Author: Suman Gurung is a certified fitness nutritionist based in Kathmandu with over 10 years of experience helping Nepali gym-goers achieve their goals through plant-based diets. He is a member of the Nepal Fitness Association and passionate about sustainable nutrition. Ryu Nepal is a leading fitness brand in Nepal, trusted by over 10,000 gym goers for quality gym gear and nutrition advice.