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Type 2 Pitta - Day 3 - Malini

Breakfast

Amaranth porridge & figs

Non-Vegan

  • Amaranth porridge
  • with figs
  • cinnamon
  • pomegranate seeds/pumpkin seeds

🌱 Vegan

  • same as above
Mid AM

Rose tea & seeds

Non-Vegan

  • Rose tea
  • 1-2 tsp pumpkin seeds/ 4-6 almonds

🌱 Vegan

  • same as above
Lunch

Basil roast chicken & bok choy

Non-Vegan

  • Roast chicken
  • with bok choy
  • carrots
  • dry basil & cumin

🌱 Vegan

  • Roasted pumpkin/stir-fried black-eyed beans (Type 1), roasted pumpkin/stir-fried tempeh (Type 2), roasted beetroot/stir-fried kidney beans (Type 3)
  • with bok choy
  • carrots
  • dry basil & cumin
Mid PM

Hummus & cucumber sticks

Non-Vegan

  • 2-3 tbsp hummus
  • cucumber/carrot/celery sticks
  • fresh coriander & mint garnish
  • more olive oil & cumin powder (for Vata), more coriander & mint & cumin (for Pitta), less oil & tahini, more chili & black pepper (for Kapha)

🌱 Vegan

  • same as above
Dinner

Mung dal soup & grilled veg

Non-Vegan

  • Mung dal soup made with onion and spices only
  • optional: side grilled veg, green beans, broccoli, carrot, zucchini
  • condiment: sesame/olive oil, pepper, cumin, turmeric, coriander (no pepper if Pitta is dominant) fresh parsley/coriander

🌱 Vegan

  • same as above
Before Bed

Warm almond milk & nuts

Non-Vegan

  • Warm almond milk
  • with cinnamon
  • 1/4 tsp cardamom powder
  • optional tbsp pine nuts/almond flakes

🌱 Vegan

  • same as above

Dead Bug

3 sets | 10-12 reps | 60-90 sec rest

  • This exercise works on your entire core & abdominal muscles including lower abs.
  • Make sure you keep your core tight and your lower back in touch with the ground at all time.
  • Keep your pelvis firm and stable on the ground while performing this exercise.

Overhead Dumbbell Press

3 sets | 10-12 reps | 60-90 sec rest

  • This exercise works your back muscles, arms and shoulders
  • Squeeze your abdominal muscles and keep your core tight

 

Plank with shoulder taps

3 sets | 10-12 reps | 60-90 sec rest

  • This exercise works your entire body, specially your core, back and arms.
  • Keep your body in one straight line, squeeze your abdominal muscles & keep your core tight

Side plank pulses

3 sets | 10-12 reps | 60-90 sec rest

  • This exercise works your whole body including your obliques & core muscles, as well as arms & shoulders.
  • Squeeze your abdominal muscles and keep your core tight

Full Body Stretch & Meditation

  • Total time: 20-30 min
  • Gentle yoga or stretch sequence flow
  • Plus 5 min seated breathwork & Meditation

Back to Program: Malini Plan T2