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Type 2 Pitta - Day 10 - Malini

Breakfast

Detox cucumber chia smoothie

Non-Vegan

  • cucumbers & green apple
  • soaked chia seeds
  • fresh coconut water/coconut milk
  • optional lemon & mint

🌱 Vegan

  • same as above
Mid AM

Fennel tea & nuts

Non-Vegan

  • Fennel tea (made from fresh or seeds)
  • fresh: 1/4-1/2 chopped leafy green tops, or a few thin slices of the bulb
  • seeds: 1/2 tsp
  • steep in hot water for 15-20 min or boil and simmer for 5-10 min
  • 4-6 soaked/dried walnuts/almonds

🌱 Vegan

  • same as above
Lunch

Adzuki Rice Bowl

Non-Vegan

  • 1/2 cup cooked Adzuki bean
  • 1/2 cup cooked rice
  • 1/2 avocado
  • lettuce, greens, carrot
  • pinch of black pepper, cumin, coriander powder

🌱 Vegan

  • same as above
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

Grilled turkey & quinoa

Non-Vegan

  • Grilled turkey
  • with quinoa
  • spinach
  • zucchini
  • pepper & cumin (Vata & Kapha), cumin & coriander powder (Pitta)

🌱 Vegan

  • Quinoa with kale
  • optional: baked/sauteed sweet potato (Type 1 & 3), tempeh/tofu (Type 2) 
  • spinach
  • zucchini
  • pepper & cumin (Vata & Kapha), cumin & coriander powder (Pitta)
Before Bed

Warm almond milk & apple

Non-Vegan

  • Warm almond or oat milk
  • with cinnamon
  • and apple

🌱 Vegan

  • Warm almond or oat milk
  • with cinnamon
  • and apple

Bent-over Rows

3 sets | 8-10 reps | 60-75 sec rest

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

Glute bridge

3 sets | 10-12 reps | 60-75 sec rest

  • This exercise works your glutes, hams and your core
  • Push through your heels as you come up & squeeze your glutes & abdominal muscles
  • Keep your core tight all the time.

Incline Push-ups

3 sets | 10-12 reps | 60-75 sec rest

  • This exercise works your chest, shoulders & arms as well as your core muscles
  • Wide grip to hit the chest more, narrow grip to hit the triceps more
  • Keep your body in a straight line & your core muscles tight at all time, going down with your chest between your hands

Squat (back or goblet)

3 sets | 10-12 reps | 60-75 sec rest

  • This exercise tones up your thighs & glutes
  • Keep your back upright & lower down in a chair sitting position
  • Squeeze & hold your glute & abdominal muscles every time you come up

Stretch & Cooling Breathwork

  • Total time: 10-15 min
  • Hold the poses for at least 1-2 min.
  • Cooling breath (Sheetali or slow nasal exhale).

Back to Program: Malini Plan T2