7-Day Ayurvedic Indian Meal Plan for Balanced Living

This 7-day Ayurvedic meal plan focuses on balancing the three doshas (Vata, Pitta, Kapha) for optimal health.

Remember to adjust portion sizes to your individual needs and activity level. Consult with an Ayurvedic practitioner for personalized guidance.

Day 1:

Breakfast: Oatmeal with warm milk and a sprinkle of cardamom.

Lunch: Lentil soup (dal) with brown rice and steamed vegetables (e.g., spinach, carrots).

Dinner: Vegetable curry with quinoa and a side of yogurt.

Day 2:

Breakfast: Spiced chickpea porridge (Besan Chilla).

Lunch: Brown rice with roasted vegetables (e.g., broccoli, cauliflower) and a small amount of ghee.

Dinner: Vegetable stir-fry with amaranth.

Day 3:

Breakfast: Smoothie with banana, almond milk, and chia seeds.

Lunch: Vegetable biryani with a side salad.

Dinner: Lentil and vegetable stew with whole wheat bread.

Day 4:

Breakfast: Yogurt with berries and nuts.

Lunch: Mixed vegetable curry with brown rice.

Dinner: Sweet potato and spinach curry with brown rice.

Day 5:

Breakfast: Idli (steamed rice cakes) with sambar (vegetable stew) and chutney.

Lunch: Rajma (kidney bean curry) with brown rice and a side of salad.

Dinner: Moong dal cheela (savory pancakes) with vegetables.

Day 6:

Breakfast: Upma (semolina porridge) with vegetables.

Lunch: Vegetable pulao (rice dish) with raita (yogurt dip).

Dinner: Aloo gobi (potato and cauliflower curry) with roti.

Day 7:

Breakfast: Fruit salad with a sprinkle of nuts and seeds.

Lunch: Leftovers from previous meals or a light salad with chickpeas.

Dinner: Vegetable khichdi (rice and lentil porridge) with ghee.