Skip to content
Vegan diet is the healthiest!- NOPE.

Vegan diet is the healthiest!- NOPE.

'‘But Roshni, Oreo’s and Maggi noodles are Vegan. Can I still eat those?”

I was recently listening to Dr. Alan Desmond on a podcast about the changes you can expect when you transition to a plant- based diet. I just had to share the same with you all because it was so inspiring! Here is the podcast video. I insist you find sometime while you are driving or exercising and listen to the same:

Difference between a Vegan diet and a Whole Food plant- based diet.

If you heard the above podcast, you are probably wondering what a whole food plant- based (WFPB) diet is.

By following this challenge, you are halfway there! A whole food diet is minimally processed and one step healthier than a Vegan diet. So a big NO to oil’s and processed vegan meat’s and cheese. Anything that is stripped away from its natural form is mostly a NO.

Minimally processed foods such as nut- mylk and fermented beans (tofu) is still accepted by most people who follow a WFPB diet.

Now you absolutely do not need to go there and can still see some of the benefits mentioned on the podcast by just following a Vegan diet.

But it wouldn’t hurt to maybe find a middle ground. I like to personally follow a 70% WFPB diet and mostly omit oil’s and processed food. But if I am eating out or on vacation, I will eat anything as long as it is Vegan. How do you cook without oil’s you ask? Here is one example:

But what about coconut oil? Is that healthy?

NO. Read this. No oil’s are healthy. Not coconut, nor cold pressed. If you have to choose the lesser evil, I suggest using avocado oil for cooking and olive oil for salad’s. But its really like saying Marlboro lights is better than Marlboro regular- it is… but… no it is not.

Meal plan for the 18th and 19th Jan.

Breakfast- Oats Upma:

Recipe credits:


  • 2 cups quick cooking rolled oats

  • 3 tsp oil

  • 1 tsp turmeric powder (haldi)

  • 1 tsp mustard seeds (rai/sarson)

  • 1 tsp urad dal (split black lentils)

  • 5 to 6 curry leaves (kadi patta)

  • 3 green chillies slit

  • ½ cup finely chopped onions

  • ¼ finely chopped carrot

  • ¼ cup green peas

  • 2 tbsp finely chopped coriander (dhania)

  • Salt to taste


  • Heat 1 tsp of oil in a pan, add the oats and ½ tsp of turmeric powder. Sauté on a medium flame for 3 to 4 minutes or till it turns light brown in color, stirring occasionally. Keep aside.

  • Dry roast mustard seeds separately.

  • When the seeds crackle, add the urad dal, curry leaves, and green chillies. Sauté on a medium flame for 1 minute.

  • Add a splash of water and sauté onions on a medium flame for 3 minute or till the onions turn translucent.

  • Add the carrots and green peas and sauté for two minutes on a medium flame.

  • Add the oats mixture, salt and ½ tsp turmeric powder, mix well and cook on a medium flame for 1 minute, stirring continuously.

  • Add ½ cup of hot water, cover and cook on a slow flame for 2 minutes, stirring occasionally.

  • Serve the oats upma immediately garnished with coriander.

Lunch- Vegan Tofu Pad Thai:

Click here for the recipe.

Dinner- Carrot and lentils salad with lemon- tomato dressing:


  • 2 medium grated carrot.

  • 1½ cups cooked lentils.

  • 1 tomato, finely chopped (optional).

  • 1 onion, thinly sliced (optional).

  • 2 tablespoons lemon juice.

  • ½ teaspoon ground cumin.

  • 1 small clove garlic, minced.

  • Salt, to taste.


  • For dressing, in a blender combine the last four ingredients and ½ cup water. Cover and blend until smooth.

  • Grate the carrot and transfer to a salad bowl. Add lentils, tomato, and onion dressing.

  • Toss to coat. Serve immediately.

Challenge yourself to make most of the above recipes oil- free (or realistically with minimal oil;) ).

Let's Just Talk. No Obligations.

I do free consultations every Tuesday's and Thursday's. Either way you will get some actionable tips to reach your fitness goals faster.

Previous article What's the buzz about Amla?

Leave a comment

Comments must be approved before appearing

* Required fields

About Roshni Sanghvi

Roshni Sanghvi is an Indian plant-based sports nutritionist and body transformation specialist. She is the first Indian to represent on a national bodybuilding stage being on a 100% plant-based diet. Roshni is a holistic nutritionist, graduated from the prestigious NutraPhoria college of nutrition in Canada.

She is also an ACE-certified personal trainer, certified PlantFed gut coach, certified Bodyshred, and Animal flow instructor with a specialisation in disease reversal through food and lifestyle modification.

Her approach is more focused on helping you in adopting a healthy lifestyle. With her result-oriented holistic methods, she has managed to transform and reverse lifestyle diseases such as PCOS, Thyroid, Diabetes etc for 12k+ clients worldwide.