Meal Plan
Easy-to-prepare Sattvic foods that support Pranayama practice
- Fresh Fruit Smoothie
– Timing: Morning (7:00 AM – 8:00 AM)
– Ingredients: Bananas, berries, almond milk, and a spoon of chia seeds.
– Benefits: Provides a quick energy boost, rich in vitamins and antioxidants, and easy to digest.
- Soaked Almonds and Raisins
– Timing: Morning (7:00 AM – 9:00 AM)
– Benefits: Enhances digestion, provides sustained energy, and is rich in essential nutrients.
- Fresh Coconut Water
– Timing: Mid-Morning (10:00 AM – 11:00 AM)
– Benefits: Hydrates the body, rich in electrolytes, and supports detoxification.
- Fruit Salad
– Timing: Breakfast or Mid-Morning Snack (8:00 AM – 10:00 AM)
– Ingredients: Apples, pears, berries, and melons.
– Benefits: Rich in fiber, vitamins, and minerals, and aids in digestion.
- Nuts and Seeds Mix
– Timing: Mid-Morning Snack (10:00 AM – 11:00 AM) or Afternoon Snack (3:00 PM – 4:00 PM)
– Ingredients: Almonds, walnuts, chia seeds, and flaxseeds.
– Benefits: Provides healthy fats, protein, and energy, and supports brain function.
- Vegetable Sticks with Hummus
– Timing: Lunch or Afternoon Snack (12:00 PM – 2:00 PM) or (3:00 PM – 4:00 PM)
– Ingredients: Carrot sticks, cucumber sticks, and homemade hummus.
– Benefits: Rich in fiber, vitamins, and protein, and promotes satiety.
- Herbal Tea
– Timing: Afternoon (3:00 PM – 4:00 PM) or Evening (5:00 PM – 6:00 PM)
– Ingredients: Chamomile, ginger, or tulsi tea.
– Benefits: Calms the mind, aids digestion, and supports relaxation.
- Fresh Vegetable Juice
– Timing: Evening (5:00 PM – 6:00 PM)
– Ingredients: Carrot, beetroot, and cucumber juice.
– Benefits: Rich in antioxidants, supports detoxification, and boosts vitality.
- Light Vegetable Soup
– Timing: Dinner (6:30 PM – 8:00 PM)
– Ingredients: Pumpkin or carrot soup.
– Benefits: Easy to digest, nourishing, and hydrating.
- Warm Milk with Turmeric
– Timing: Before Bed (9:00 PM – 10:00 PM)
– Ingredients: Dairy or almond milk with a pinch of turmeric.
– Benefits: Promotes relaxation, supports sleep, and has anti-inflammatory properties.
