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The Pranaa Way

The Pranaa Way

Being ‘health-conscious’ has become somewhat of a trendy undertaking the past few years, which is A-Okay with Pranaa, as our mission is to introduce people to long-term healthy living.

However, what people need to understand is that being healthy isn’t a fad, it’s a “whole lifestyle”. To be healthy and fit, you need to adopt a lifestyle that encourages healthy eating and physical exercises throughout.

This is not something you achieve in a couple of days. It will take you months or years, depending on your level of commitment. Consistency, determination and motivation are vital to being healthy and fit.

The real challenge is in maintaining this lifestyle over the long-term. Eating healthy and exercising for a week just won’t cut it. There are things you need to observe every day to keep your body fit and healthy. You must adopt the right kind of habits, activities, mindsets and resources to help you maintain your chosen lifestyle. This might sound overwhelming but don’t be scared. This is achievable. Let Pranaa help you get started with the nutrition part.

We are a healthy meal delivery service in Bangkok. Since 2018 we have been preparing fresh home-cooked meals every morning and delivering them to our customers’ doorstep around Bangkok.

Nowadays, clean food options are in abundance; alas, most such purveyors focus on calorie restriction, to help people lose weight, which we believe is not as sustainable as eating a complete meal and can have long-term physical and psychological consequences. While our expertly prepared meals include low-calorie density food groups and can aid in weight loss, our primary focus is on the long-term health of our customers.

All our meals are completely vegan; they do not contain any animal products. Pranaa follows the plant-based whole food (PBWF) diet lifestyle approach to good health. PBWF is a diet which eliminates the consumption of all animal products: all meat (including chicken and fish), dairy products, eggs and the limiting in use of cooking oils, sugars and salts. The diet plan relies heavily on the inclusion of vegetables, fruits, whole grains, beans, lentils, legumes, nuts, herbs and spices.

Full nutritional information along with calories and macronutrients are provided for each of our meals. We also list out ingredients for each of our dishes. Pranaa offers an international range of menu items, consisting of Thai, Asian and Western options every day. Our philosophy is that, even if you’re following a healthy food diet, it doesn’t mean you need to eat boring or dull food, which is often the misconception with a vegan/PBWF lifestyle.

Pranaa Blog Vegan

Our healthy food online service covers most of the Bangkok CBD for free and certain postcodes can be reached with an additional delivery fee. If you are out of our delivery zone, fresh meals can still be delivered using a third-party delivery provider.

Our meal service plan doesn’t have any lock-in subscription policy so you can order at your own discretion. Pranaa aims to be the best service provider for tasty, clean and healthy food, especially for consumers who adopt or just get started with the vegan or plant-based diet in their daily lifestyle.

We offer two delivery timings each day (lunch: between 9:30 am – 12:00 pm and dinner: between 5:30 - 7:30 pm) and ensure that the menu selections are not the same every day, so customers have a variety of options to choose amongst. Please check out some of our delicious menu options below or click here to see our menu for this week:

Lunch :

  • Tofu Nung See Ew
  • Chole with Pita Break
  • Mexican Burrito
  • Fajita Wrap
  • Beyond Meat Burger
  • Vegan Shepherd Pie
  • Passionfruit Salad
  • Brownie
  • Mushroom Soup
  • Coconut Smoothie
  • Red Smoothie
  • Strawberry Banana Smoothie

Dinner :

  • Stir-fry Pumpkin with Kao Lao
  • Vegetable Pulao & Black Daal
  • Chickpea Stew & Cauliflower Rice
  • Poke Bowl
  • Beyond Meat Burger
  • Vegan Shepherd Pie
  • Avocado Quinoa Bean Salad
  • Mushroom Soup
  • Brownie
  • Green Smoothie
  • Yellow Smoothie
  • Strawberry Banana Smoothie

You can order our meal daily and up to a week in advance. Visit our how to order page to get started.

Types of Healthy Eating.jpg

You Are What You Eat

There is a world of healthy eating out there. The beauty of being health-conscious is that you don’t have to fit into a particular box; you can choose to live this lifestyle any way you see fit. Perhaps you want to try being vegan for a month, or you want to be plant-based on weekends, maybe you want to be vegetarian for lunch, and so on and so on. There are a myriad of ways to incorporate healthy eating into your life without feeling restricted or constrained. You need to find the formula that works for you. It’s best to take a relaxed approach to healthy eating, as research shows this will lead to more sustained and long-term success.

To help you find the right course, let’s look at several different healthy eating options that abound in Bangkok.

Types of Healthy Eating

Let’s begin with some definitions of the various kinds of healthy eating regimes and dogmas that are common and widely understood across Thailand.

Plant-based

A whole, plant-based food diet is based around two concepts: whole food and plant-based. That's why it's often referred to as the 'Whole Food Plant-Based’ (WFPB) diet. Whole food refers to natural foods and ingredients that have minimal or no processing. Plant-based excludes all ingredients and products derived from animals, such as meat, milk, eggs, honey, etc. Instead, the focus is on foodstuffs that come from natural sources, like plants, nuts, legumes and seeds.

Vegan

The term ‘vegan’ was coined in 1944 by a small group of vegetarians who broke away from the vegetarian mainstream. Veganism is a lifestyle choice that excludes the consumption and use of animal products; they strive to eliminate the exploitation and cruelty of animals. As such, followers of this regime do not consume any products of animal origin, in addition to food, this includes things like leather shoes, cosmetics tested on animals, beeswax candles and so forth.

Mangsawirat (vegetarian)

The word ‘mangsawirat’ is a combination of the words ‘mangsa’ (meaning ‘meat’) and ‘wirat’ (meaning ‘exemption’). Thus, mangsawirat means: the exemption from meat or not taking meat for pleasure. Mansawirat (aka vegetarian) is a broad word signifying any type of vegetarianism in Thailand. This type of food regime is somewhat complicated, there are four predominant types:

Let’s Flex!.jpg
  1. This one focuses on eating vegetables, fruits, milk and eggs. This type is equivalent to a lacto-ovo vegetarian diet in the West.
  2. This one is similar, with a focus on eating all vegetables and fruits, but in addition, these followers don’t consume any milk or eggs. In other words, equivalent to a lacto-vegetarian or ovo-vegetarian diet in the West.
  3. This one is equivalent to being vegan in the West, whereby followers don’t eat any animal products and consume just vegetables and fruits.
  4. And lastly, we come to ‘Je’ (or ‘Jay’); roughly translated as ‘pure or Buddhist vegetarian’. These people focus on eating only vegetables and fruits, not consuming any eggs and milk, along with honey and five pungent vegetables and herbs: garlic, onion, Chinese garlic, Chinese chives and tobacco. This diet stems from ancient Chinese beliefs in medicinal science, whereby those five kinds of vegetables will potentially destroy the power of the body’s five elements – fire, water, earth, wood, metal. Put another way, this diet strives for harmony in mind and body.

Let’s Flex!

If the previous section left you a little confused, let us try to clear things up by introducing yet another option – flexitarian! As mentioned earlier, nobody likes being told what to do, and the beauty of our society is that we can all make our own choices when it comes to nutrition, amongst other things. This helps explain why the Flexitarian Diet has become so in vogue the past few years.

The Flexitarian Diet helps people reap the healthy benefits of vegetarian eating without imposing strict rules regarding animal consumption. In essence, people can choose when to dip in and out of eating meat. That’s why the name of this diet is an amalgam of the words ‘vegetarian’ and ‘flexible’. As mentioned in the previous section, vegetarians completely eliminate meat and most animal products, while vegans completely restrict all animal-derived food products. Since flexitarians eat occasional animal products, they’re not considered strict vegetarians or vegans, but instead, reside in some grey area in-between. A flexitarian follows these basic principles:

  • Eat predominantly fruits, vegetables, whole grains, seeds, nuts and legumes
  • Focus on protein from plants, not animals
  • Incorporate animal products from time to time
  • Eat natural, not processed foods
  • Limit added sugars, salts and oils

The Flexitarian Diet is actually more of a lifestyle than a diet; it has no strict rules or daily recommended calorie intake. Being flexitarian is a popular choice with people looking to eat healthier as its focus is on what to include, not restrict. Indeed, the plethora of plant-based food delivery services in Bangkok are perfect resources for people following this lifestyle. Such delivery companies help followers adhere to their goal – eat more nutritious, plant-based foods and less meat – without any fuss or hassle.

Clean Vegan Food in Bangkok

Clean Vegan Food in Bangkok

If you are on a quarantine health kick, you might have made the decision to try “going vegan” for a while. Good decision! Your mind and body will thank you. Now the vital question is: who has the best and most varied clean vegan food delivery service in Bangkok? The answer is easy – Pranaa!

Now that you know who to order from, the question is what to order for your lunch and dinner. One of the biggest fears for people jumping into a healthy lifestyle is boredom and taste. People wrongly assume that vegan food is bland and repetitive, “Ugh, beans again!”. Let us assure you that nothing could be further from the truth. Going vegan does not mean you have to forego the pleasures of a varied and tasty diet. Quite the opposite! Vegan food is rich in textures, flavours, colours and aromas.

Here at Pranaa, we have three categories of food to satisfy your hunger: Western, Thai and Asian. From amongst these three, you are sure to find a tasty meal to fill your belly and not explode your wallet. Best of all, our diet vegan food delivery service comes with all the dietary information you will need to make smart choices. For each menu item on our website, you can see the full list of ingredients, along with the number of calories, carbs, protein and fat in each serving.

Thai Veganism

Being vegan in Thailand is easy. Fresh fruit stands are ubiquitous, local produce markets are abundant and the demand for organic items is on the rise. As the Thai culinary arts are naturally inclined towards nutritionally balanced meals bursting with vegetables, it is always possible to get at least one vegan option in any Thai restaurant.

The array of existing Thai dishes that can be easily modified to a vegan diet are truly endless. So whether you’re trying vegan food delivery or heading to a restaurant, you should have no problem ordering a tasty feast. The only problem is what the food is cooked with. Thais tend to use fish sauce in most dishes, so be sure to speak up to avoid this in your food.

The easiest thing to do is to tell people up-front that you are vegan. This is surprisingly easy to do in Thailand as the concept of veganism, or "jay",​ has been around for hundreds of years (it’s also known as the Buddhist Diet). Let people know that you are vegan by saying “chan gin jay” (women) / “pom gin jay” (man).

Some classic Thai vegan dishes that you’ll be able to enjoy are tofu padthai, pineapple fried rice, corn fritters, squash pad thai, pumpkin curry, tofu noodle soup with lemongrass, vegetable green curry, sweet potato yellow curry, mixed vegetable stir-fry and tom yum spicy soup. You see, we were not lying at the beginning of this article when we said vegan food was anything but bland and dull!

Western Veganism

In the West, people seem to have a hard time letting go of classic dishes, so they recreate them in vegan form! For example, burgers, lasagna, burritos, sandwiches, pasta, pizza, dumplings, gnocchi, pies, cakes, puddings and on and on. And why not? Just because you do not want to eat animal-derived products like meat, fish, eggs, honey and cheese doesn’t mean you have to miss out on the good stuff. Mother nature has bestowed on vegans a bounty of delicious and versatile staples: vegetables, fruits, legumes, grains, seeds, nuts, cereals, rice, soy, oils and dark chocolate!

Whether you are just stepping into the world of veganism for yourself or perhaps hosting some vegan friends for dinner, do not panic, there are plenty of options out there. Think about plant-based curries, soups, stews, risottos, pastas and stir-frys as your starting point. If you get “creative” you can still use traditional recipes as well, just substitute red kidney beans for ground beef in spaghetti, use fried tofu to stuff your tacos, and quinoa or chickpeas to make your burger. You are only limited by your imagination! The key is using different types of seasonings and condiments to get the required flavour and texture of the real thing. Just be sure to check labels first as many everyday household staples like mayonnaise and mustard are not vegan-friendly.

Western Veganism

Eat It All!

The joy of eating via Pranaa, besides the convenience of our online service, is that you can have it all! That is right, our extensive menu includes both Thai and Western dishes, so you do not have to choose. You can mix‘n’match to create a palate-pleasing menu tailored to your preferences and delivered directly to your door.

If you’re now keen to give vegan food a go and need help sourcing healthy and balanced meals options, we can help. Our food delivery service is available every day. Here are some examples of our mouth-watering Western and Thai/Asian vegan lunch and dinner offerings:

Western :

  • Poke bowl
  • Quinoa Burger
  • Mexican Burrito
  • Fajita Wrap
  • Shepherd Pie
  • Beyond Burger
  • Avocado Quinoa Bean Salad
  • Chickpea Stew & Cauliflower Rice

Thai / Asian :

  • Lard Na
  • Tofu Son Krueng
  • Kaeng Kua Mushroom
  • Chickpea Panang & Roti
  • Tofu Nung See Ew
  • Stir-fry Pumpkin with Kao Lao
  • Tikki Burger
  • Spiced Millet & Kofta
  • Teriyaki Mushroom with Garlic Rice

If this list of delicious items has whet your appetite, jump on over to our homepage to check out our full menu and to place your first order.

Plant-based food and what it means for the future of the planet

Plant-based food and what it means for the future of the planet

You may not be aware of this, but “going vegan” (aka eating a plant-based diet) can save the world. That is right, switching from a predominantly meat-centric regime to one rich in plant-based whole foods can make a big difference to the environment, not to mention your health.

From combating world hunger and cleaning the soil and air to alleviating water shortages and reducing energy consumption, many positive benefits come from a vegan diet. From a personal standpoint, a vegan diet will make you healthier and more energetic, help you live longer and provide you with mental clarity.

Are you brave enough to give it a try? Even if you are somewhat scared or wary, keep in mind that you do not have to switch 100% to living off plant-based food in Bangkok, you can at least become somewhat vegan now and then. A little bit goes a long way. If everybody on the planet went plant-based for just one meal a week, we could collectively reduce global greenhouse gas emissions by almost 10%.

Indeed, nowadays, a lot of people are semi plant-based (i.e., “flexi-vegan”), for example, they consume plant-based meals from Monday to Friday and then let their hair down on the weekend and eat what they like. If you are still not convinced a plant-based lifestyle is for you, let us further persuade you with the following eight reasons.

1] Combats world hunger

Did you know that humans aren't eating most of the food grown on the planet? That’s right; a staggering 83% of farmland goes towards raising animals and a whopping 700 million tons of food goes towards feeding them. This practice has caused a lot of deforestation, overfishing and water shortages. If more farmland was used to grow crops for humans, more people could be fed (a good thing as our population heads towards 9 billion in 2050) and the environment would take less of a beating.

2] Conserves previous water

As mentioned above, farming requires a lot of resources, with water being the primary ones, a sad reality in a period of history when millions of people don’t have access to clean drinking water. In truth, livestock consumes more freshwater than anything else on our planet, they are also one of the biggest polluters of water sources. Shockingly, it takes 100-200 times more water to raise a pound of beef than it does to raise a pound of plant food. For example, replacing a burger with a vegetable stew (which has similar protein levels) saves 4,325 litres of water.

Combats world hunger

3] Enriches the soil

Besides consuming too much food and water, livestock also affects one of the planet’s other precious resources: soil. This is mainly because intensive livestock breeding requires a lot of land, which means large areas of forest are felled annually. This massive deforestation – we lose roughly the size of Ireland each year – leads to the weakening, erosion and depletion (nutrient levels) of soil. A sad consequence of deforestation is climate change, as fewer trees equal less carbon. Plant-based foods, on the other hand, nourish and enrich the soil for future crop rotations.

4] Reduces energy consumption

Raising livestock entails a lot of energy consumption. This is because of a wide range of factors: it takes a long time to raise animals; they consume a lot of food and water; they are reared on land that requires a lot of maintenance; the by-products of meat production requires considerable clean-up; meat products need to be refrigerated and shipped; and meat takes a long journey from slaughterhouse to dinner plate. Conversely, plant-based foods like vegetables, legumes and nuts don’t require nearly as much energy to produce, process and distribute.

5] Makes you healthier

If you subsist on a plant-based diet, you will likely reap many health benefits, such as lowered risk of obesity, type 2 diabetes, stroke, certain cancers and heart disease. Why? Because a vegan diet provides all the nutrients you need. Fresh vegetables, fruits and other vegan staples like legumes, seeds and nuts are teeming with nutrients that meat doesn’t provide. Many people follow diets high in added sugars, preservatives, chemicals and other harmful ingredients. Of course, plant-based eaters can have an unhealthy diet too, but generally speaking, veganism forces people to actively consider the ingredients of the foods they are consuming, which, over time, leads to a fresher, more nutrient-rich choices.

6] Ethically sound

The reality nowadays is that meat is abundantly and cheaply available everywhere – restaurants, supermarkets, fast-food shops, etc. Sadly, the vast majority of this meat is not produced in a humane way. From poor housing and nutrition to unsanitary conditions and slaughtering practices, the animals are suffering. But animals have feelings too and they should not have to suffer this way. If you cut meat from your diet as little as once a week, you’ll be making a dent in this grim reality and making an ethically sound food choice.

7] Lowers cancer risk

Believe it or not, and we have the science to back this up, diets high in fruits and vegetables will protect you against cancer. Conversely, diets high in red meat, particularly fatty, processed meats, have been shown to increase the risk of certain cancers, such as colon, bowel, stomach and pancreatic. One recent study found that vegans have significantly lower rates of cancer than meat-eaters, even when taking into consideration non-dietary factors such as alcohol consumption, smoking and family history.

8] Extends your life

Research looking at the link between plant-based diets and longevity has produced encouraging results. One large review of vegans in the United Kingdom, Germany, United States and Japan found that a plant-based diet lowers the risk of death from all causes by as much as 15%, when compared with both omnivores and vegetarians. Why? Because the vegan diets tend to be rich in nutrients that may protect against illnesses and boost a person’s lifespan. In addition, many people who follow this eating pattern also make good lifestyle choices, such as exercising regularly, not smoking or drinking to excess and avoiding processed foods that may hinder longevity.