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Type 1 Vata - Day 1

Breakfast

Oatmeal

Non-Vegan

  • Warm oatmeal with ghee
  • stewed apple
  • cinnamon

🌱 Vegan

  • Warm oatmeal with sesame oil
  • stewed apple
  • cinnamon
Mid AM

Beet hummus & oat crackers

Non-Vegan

  • Beetroot hummus 3-4 tbsp
  • oat/millet/ragi crackers 2-3 slices

🌱 Vegan

  • same as above
Lunch

Rosemary Lamb stew

Non-Vegan

  • Rosemary Lamb stew
  • with carrot, sweet potato & turnips
  • pepper & turmeric (Vata & Kapha)
  • coriander seeds & turmeric (Pitta)

🌱 Vegan

  • Rosemary white/cannellini bean stew 
  • with carrot, sweet potato & turnips
  • pepper & turmeric (Vata & Kapha)
  • coriander seeds & turmeric (Pitta)
Mid PM

Dates & walnuts

Non-Vegan

  • dates 3-4
  • and walnuts
  • cinnamon/cardamom powder

🌱 Vegan

  • same as above
Dinner

Mustard grilled turkey & quinoa

Non-Vegan

  • Grilled turkey with mustard seeds
  • with quinoa
  • spinach
  • zucchini

🌱 Vegan

  • Quinoa with mustard seeds
  • optional: baked/sauteed sweet potato (Type 1 & 3), tempeh/tofu (Type 2) 
  • spinach & kale
  • zucchini
Before Bed

Warm cinnamon oat milk

Non-Vegan

  • Warm oat milk
  • with cinnamon/cardamom powder
  • optional: 2-3 tsp cranberries & flaxseed

🌱 Vegan

  • same as above

Bench Press

3 sets | 8-10 reps | 60-90 sec rest

  • This exercise tones up your chest muscles, arms and shoulders
  • Squeeze your abdominal muscles and keep your core tight

 

 

Squat (back or goblet)

3 sets | 8-10 reps | 60-90 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

Deadlift (trap bar or conventional)

3 sets | 8-10 reps | 60-90 sec rest

  • This is a full body exercise, that targets & tones up your glutes, hamstrings and works your core
  • Squeeze your abdominal muscles and keep your core tight at all time, squeeze and hold your glute and hamstring muscles as you come up.

Incline Push-ups

3 sets | 8-10 reps | 60-90 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

Bird Dogs

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

  • This exercise works your whole body including your core
  • 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: Avinash Plan T1