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Type 1 Vata - Day 5

Breakfast

Poached egg & mash

Non-Vegan

  • Poached eggs
  • mashed sweet potato
  • broccoli stems/spinach
  • pepper (for Vata)
  • cumin & turmeric (for Pitta)
  • paprika powder (for Kapha)

🌱 Vegan

  • mashed sweet potato
  • optional: tbsp hemp seeds
  • broccoli stems/spinach
  • pepper (for Vata)
  • cumin & turmeric (for Pitta)
  • paprika powder (for Kapha)
Mid AM

Almond date balls

Non-Vegan

  • Almond date balls 2-3
  • raw unsweetened cacao drink
  • coconut flakes

🌱 Vegan

  • same as above
Lunch

Grilled tofu skewers

Non-Vegan

  • Non vegan: lamb/beef kebab skewers (for Type 1 & 3), chicken/turkey kebab skewers (for Type 2)
  • red & green bell peppers
  • onion
  • lemon-tahini dressing (1/2 cup tahini, 1/4 cup fresh lemon juice, 1-2 finely minced or grated garlic cloves, 2-4 tbsp water to thin, 1-2 tbsp olive oil, pink/sea salt & cumin powder to taste, optional: tbsp of natural honey/jaggery) 

🌱 Vegan

  • Grilled/roasted sweet potato & chestnut mushroom skewer (for Type 1 & 3), tofu & white mushroom skewer (for Type 2)
  • add tbsp ground flaxseed/hemp seeds
  • red & green bell peppers
  • onion
  • lemon-tahini dressing (1/2 cup tahini, 1/4 cup fresh lemon juice, 1-2 finely minced or grated garlic cloves, 2-4 tbsp water to thin, 1-2 tbsp olive oil, pink/sea salt & cumin powder to taste, optional: tbsp of maple syrup/jaggery)
Mid PM

Chocolate steamed pear

Non-Vegan

  • Steamed pear
  • melted dark chocolate
  • almond flakes
  • cinnamon

🌱 Vegan

  • same as above
Dinner

Kitchari & greens

Non-Vegan

  • Kitchari
  • with ghee
  • and greens
  • pumpkin seeds and lemon

🌱 Vegan

  • Kitchari
  • with coconut oil/sesame oil
  • and greens
  • pumpkin seeds and lemon
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

Kettlebell Swings (moderate weight)

3 sets | 12-15 reps | 60-90 sec rest

  • This exercise works your whole body especially legs & glute muscles, as well as core muscles
  • Squeeze your glute and abdominal muscles every time you come up

Glute Bridge Or Hip Thrust

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

  • This exercise works on your thigh muscles, glute & core.
  • Squeeze your glute & stomach muscles as you come up & push through your heels

Walking Lunges

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

  • This exercise works your legs & glute muscles, as well as core muscles
  • Keep your body weight on your front heel as you walk & your back upright

Step ups

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

  • This exercise works your whole body, specially legs and core muscles
  • Keep your core muscles tight at all time & squeeze & hold your glute muscles at the top

Glute Bridge March

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

  • This exercise works your glute, thighs and core and works on your stability
  • Squeeze your abdominal muscles and glute & keep your core tight

 

Lower Body Focused Stretch

  • Total time: 15-20 min
  • Hip Openers, Quad Stretch, Hamstring Stretch, Glute Stretch. Preferably in Yin style. Hold the poses for at least 2 min

Back to Program: Avinash Plan T1