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7 Days Ayurvedic Meal Plan

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In seven days of the ayurvedic meal plan, we include 2 main timings and 1 optional timing. So, timings for meals should remain as follows:

Meal
Timings		 During
Long Days		 During
Short Days
Morning
Meal – Breakfast (Mandatory)		 8
am to 9 am		 9
am to 10 am
Afternoon
Meal – Lunch (Optional)		 12:30
pm to 1:30 pm		 12:30
pm to 1:30 pm
Evening
Meal – Dinner (Mandatory)		 5
pm to 6 pm		 4
pm to 5 pm

Monday Meal Plan

Breakfast

Food Category Example for Adults
Fruits 1 pomegranate + 1 apple
Seeds & Nuts 5 soaked almonds and 5 raisins.
Whole Grains 2 multigrain chapatis.
Lentil curry 1 cup – Mung Dal

Lunch

Food Category Example for Adults
Juice Carrot Juice

Carrot Juice Recipe

Carrot 500 grams
Beetroot 1 medium
Ginger 1-inch slice with half-inch thickness
Lemon 1 medium lemon
Black pepper A pinch

Dinner

Food Category Example for Adults
Fruits 150 grams papaya.
Whole Grains 1 multigrain chapati.
Vegetables (half-cooked) 1 cup – Ridge Gourd
Salad 1 medium cucumber, 1 medium tomato, 1 cup cabbage (half cooked), 1
teaspoon sunflower seeds.

Tuesday Meal Plan

Breakfast

Food Category Example for Adults
Fruits 1 Sapodilla (Chikoo) + 1 Peach
Seeds & Nuts 5 soaked almonds and 5 raisins.
Whole Grains 2 multigrain chapatis.
Vegetable (half-cooked) 1 cup – pumpkin

Lunch

Food Category Example for Adults
Juice Sweet Lime Juice

Sweet Lime Juice Recipe

Sweet lime (Mosmi) 4
Pomegranate 1
Pineapple 2 slices
Black pepper A pinch

Dinner

Food Category Example for Adults
Fruits 250 grams of berries.
Whole Grains 1 multigrain chapati.
Vegetables (half-cooked) 1 cup – Cauliflower
Salad 1 Snake Cucumber (Kakdi), 1 cup chopped spinach, 1 spoon of mung
sprouts, grated coconut 1 slice.

Wednesday Meal Plan

Breakfast

Food Category Example for Adults
Fruits 1 Orange
Seeds & Nuts 5 soaked almonds and 5 raisins.
Whole Grains 2 multigrain chapatis.
Vegetables (half-cooked) 1 cup – Green Beans

Lunch

Food Category Example for Adults
Juice Ash Gourd (White Pumpkin or Petha) Juice

Ash Gourd Juice Recipe

Ash Gourd 500 grams
Lemon 1 small
Ginger (fresh) 1-inch slice
Black Pepper Powder 1 pinch
Long Pepper Powder 1 pinch

Dinner

Food Category Example for Adults
Fruits 1 apple.
Whole Grains 1 multigrain chapati.
Vegetables (half-cooked) 1 cup – Green Peas
Salad 1 medium cucumber, 1 medium tomato, 1 cup chopped celery leaves, 1 teaspoon
roasted flax seeds.

Thursday Meal Plan

Breakfast

Food Category Example for Adults
Fruits 1 Nashi pears + 2 Plums
Seeds & Nuts 5 soaked almonds and 5 raisins.
Whole Grains 1.5 cups brown rice
Lentil curry 1 cup – Bengal Gram (Kala Chana)

Lunch

Food Category Example for Adults
Juice Spinach Celery Juice

Spinach Celery Juice Recipe

Spinach 250 grams
Celery 1 stalk
Water (optional) A half cup
Long pepper powder A pinch
Black pepper powder A pinch

Dinner

Food Category Example for Adults
Fruits 1 Banana.
Whole Grains 1 multigrain chapati.
Vegetables (half-cooked) 1 cup – Okra (Landy Finger)
Salad 1 carrot, 1 medium tomato, 1 teaspoon pumpkin seeds.

Friday Meal Plan

Breakfast

Food Category Example for Adults
Fruits 150 grams of Black Grapes
Seeds & Nuts 5 soaked almonds and 5 raisins.
Whole Grains 2 multigrain chapatis.
Vegetable (half-cooked) 1 cup – Bottle Gourd (Lauki)

Lunch

Food Category Example for Adults
Juice Pomegranate Pineapple Juice

Pomegranate Pineapple Juice Recipe

Pomegranate 2-3
Pineapple 2 slices
Mint leaves 20 leaves
Black pepper 1 pinch

Dinner

Food Category Example for Adults
Fruits 1 Pear.
Whole Grains 1 multigrain chapati.
Vegetables (half-cooked) 1 cup – Pointed Gourd (Parval)
Salad 1 medium tomato, 1 cup chopped fennel stalk, 5 grated almonds.

Saturday Meal Plan

Breakfast

Food Category Example for Adults
Fruits 250 grams berries (weight is with seeds)
Seeds & Nuts 5 soaked almonds and 5 raisins.
Whole Grains 2 multigrain chapatis.
Vegetable (half-cooked) 1 cup – Bell Pepper (Capsicum or Shimla Mirch)

Lunch

Food Category Example for Adults
Juice Bottle Gourd (Lauki) Juice

Bottle Gourd Juice Recipe

Bottle Gourd 500 grams
Beetroot 1 medium
Ginger 1-inch slice
Black pepper A pinch

Dinner

Food Category Example for Adults
Fruits 1 Sweet lime (Mosmi).
Whole Grains 1 multigrain chapati.
Vegetables (half-cooked) 1 cup – Amaranth Leaves (Green Chauli)
Salad 1 medium cucumber, 1 medium tomato, grated coconut 1 slice.

Sunday Meal Plan

Breakfast

Food Category Example for Adults
Fruits 150 grams pineapple
Seeds & Nuts 5 soaked almonds and 5 raisins.
Whole Grains 2 Stuffed or Vegetable mix multigrain chapatis.

Stuffed Multigrain Chapati Recipe

Multigrain Flour 500 grams
Raw Papaya 250 grams
Coriander leaves (fresh) ¼ cup (chopped)
Himalayan Pink Salt 1 teaspoon
Ginger 2 inches
Turmeric Powder ½ teaspoon
Black pepper A pinch
Cinnamon Powder A pinch

We have taken raw papaya.
You can use any vegetable available to you. The recipe can remain the same.

  1. Grate the raw
    papaya with the help of a grater.
  2. Take multigrain
    flour and mix it with grated papaya and other ingredients.
  3. Now, knead
    the flour without adding water.
  4. In the end,
    you can use a little amount of water.
  5. Leave it for
    30 minutes and prepare chapati.
  6. You can eat
    these chapatis with yogurt.

Lunch

Food Category Example for Adults
Juice Coconut Water (fresh)

Dinner

Food Category Example for Adults
Fruits 2 peaches.
Whole Grains 1 multigrain chapati.
Vegetables (half-cooked) 1 cup – Drumstick (Sahjan Ki Fali)
Salad 1 snake cucumber (Kakdi), 1 cup broccoli, 1 slice grated coconut.

Above is an example of a 7 days meal plan. You should change foods according to season and country. Always remember – include fruits and vegetables that are grown in your country and in season.

You can also include raw vegetables and fruits of different
categories in place of juices in mid-day meal (lunch).

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Lemon: Evidence-based Health Benefits
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