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Type 2 P/K - Day 1 - Varsha

Breakfast

Warm lemon/lime water detox

Non-Vegan

  • Warm water with fresh lemon/lime
  • skip the meal, drink plenty of water

🌱 Vegan

  • same as above
Mid AM

Detox cucumber chia smoothie

Non-Vegan

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

🌱 Vegan

  • same as above
Lunch

Quinoa & sautéed veg

Non-Vegan

  • Quinoa/red rice/basmati rice
  • sauteed veg: onion, green beans, broccoli, red & purple carrot, parsnip, asparagus, snap sugar peas
  • condiment: sesame/olive oil, pepper, cumin, turmeric, coriander (no pepper if Pitta is dominant) fresh parsley/coriander
  • optional: mushrooms

🌱 Vegan

  • same as above
Mid PM

Melon slices

Non-Vegan

  • Melon slices or an apple/guava
  • optional fennel tea

🌱 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

Ginger-chamomile tea & fruits

Non-Vegan

  • Ginger-chamomile tea (1/2 tsp fresh grated ginger or 1/4 tsp ginger powder steeped in hot water for 10-15 min or boiled & simmered for 5 min) & a chamomile tea bag (1-2 tsp chamomile flowers if using fresh)
  • or just ginger-lemon tea (fresh ingredients only)
  • a piece of fruit: apple/pear/plum/peach/quava

🌱 Vegan

  • same as above

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

Bent-over Rows

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

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

Incline Push-ups

3 sets | 8-10 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

Glute Bridge Or Hip Thrust

3 sets | 12-15 reps | 60-75 sec rest

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

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: Varsha Plan T2