American Academy For Yoga in Medicine

Gut-Friendly Diet Plan

Diets for Yoga

Gut-Friendly Diet Plan by American Academy of Yoga in Medicine


Embarking on a Gut-Friendly Diet Plan journey often conjures up images of restrictive eating and calorie counting. However, a holistic approach to Gut-Friendly Diet Plan focuses on nourishing the body with the right nutrients while promoting overall well-being. In this blog, we unveil a day's worth of meals designed to foster Gut-Friendly Diet Plan , enhance vitality, and support a healthy lifestyle.

Early Morning Rituals for Metabolic Boost (7:00 AM): Your journey to Gut-Friendly Diet Plan starts with what you consume first thing in the morning. Kickstart your metabolism with a choice of herbal beverages:
Breakfast :
Timing: Consume this meal 1-2 hours before your workout to provide sustained energy.
Option 1 :
Poha (Flattened Rice) Upma
  • 1 cup of Poha
  • 1/2 cup of mixed vegetables (onions, carrots, peas)
  • Curry leaves, mustard seeds, and turmeric for seasoning
Sprouted Moong (Mung Bean) Salad:
  • 1/2 cup of sprouted moong
  • Chopped cucumber, tomato, and coriander
  • Squeeze of lemon juice
Masala Chai (Spiced Tea):
  • 1 cup of tea with milk, ginger, cardamom, and a pinch of cinnamon
Option 2 :
Vegetable Paratha (Whole Wheat Flatbread):
  • 2 medium-sized parathas stuffed with mixed vegetables
Curd (Yogurt) Raita:
  • 1 small bowl of homemade curd mixed with grated cucumber and mint leaves
Green Tea:
  • 1 cup of green tea with a squeeze of lemon
Pre-Workout Snack:
Timing: Consume 30-60 minutes before exercise for quick energy.
  • 1 medium-sized banana
During Exercise:
During Exercise is crucial in a Gut-Friendly Diet Plan; it should be hearty yet balanced.
Stay Hydrated :
  • Drink water or an electrolyte-rich beverage to stay hydrated during your workout. Proper hydration supports digestion and helps transport nutrients to your cells.
Post-Workout Meal:
Timing: Consume this meal within 30-60 minutes after your workout to replenish energy stores and promote muscle recovery.
  • Grilled Fish or Chicken Breast: 100g of grilled fish or chicken breast
  • Brown Rice Pulao: 1/2 cup of cooked brown rice with mixed vegetables
  • Dal (Lentil Curry): 1 small bowl of dal (lentil curry)
  • Salad: Cucumber, tomato, and carrot salad with lemon juice dressing
Afternoon Snack (Optional): A light yet satisfying dinner promotes better digestion and Gut-Friendly Diet Plan
Makhana (Fox Nuts) and Nuts Mix :
  • 1 small bowl of roasted makhana and mixed nuts (almonds, walnuts, and cashews)
Dinner: : A light yet satisfying dinner promotes better digestion and Gut-Friendly Diet Plan
  • Roti (Whole Wheat Flatbread): 2 medium-sized rotis
  • Grilled Paneer (Cottage Cheese) or Tofu: 100g of grilled paneer or tofu
  • Mixed Vegetable Sabzi (Stir-Fry): 1 small bowl of mixed vegetable sabzi made with minimal oil
  • Curd (Yogurt): 1 small bowl of homemade curd
Evening Snack (Optional) Conclude your day with a calming herbal blend:
  • Fruit Salad : A mix of seasonal fruits like papaya, apple, and orange
  • Water: Drink at least 8-10 glasses of water throughout the day to stay hydrated and support digestion.
  • Buttermilk (Chaas): 1 glass of buttermilk with a pinch of roasted cumin powder and mint leaves

Adopting a fat loss diet isn't just about shedding pounds; it’s a holistic pivot towards a healthier, more balanced lifestyle. This diet plan offers variety, taste, and all the nutritional building blocks your body needs to let go of excess weight naturally.

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