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Type 2 P/K - Day 10 - Varsha

Breakfast

Buckwheat porridge & egg

Non-Vegan

  • Buckwheat porridge
  • with poached egg
  • sautéed spinach/watercress
  • cinnamon/pepper (Vata & Kapha), coriander fresh/powder & mint fresh/dry (Pitta)

🌱 Vegan

  • Buckwheat porridge
  • with almond butter/hemp seed
  • sautéed spinach/watercress
  • cinnamon/pepper (Vata & Kapha), coriander fresh/powder & mint fresh/dry (Pitta)
Mid AM

Cherries & tulsi tea

Non-Vegan

  • Cherries 100 gr
  • tulsi tea (all 3 doshas), mint/peppermint/cardamom tea (Pitta)

🌱 Vegan

  • same as above
Lunch

Split mung dal & rice

Non-Vegan

  • Split mung/whole mung dal
  • rice
  • turmeric, coriander, bay leaf
  • tsp ghee or olive oil

🌱 Vegan

  • Split mung/whole mung dal
  • rice
  • turmeric, coriander, bay leaf
  • tsp coconut or olive oil
Mid PM

Apricots & tulsi tea

Non-Vegan

  • 3-4 dried/fresh apricots
  • tulsi tea (all 3 doshas), mint/peppermint/cardamom tea (Pitta)

🌱 Vegan

  • same as above
Dinner

Black eyed pea bay leaf stew

Non-Vegan

  • Black eyed pea stew
  • optional: with chicken (Type 1 & 2), turkey/lamb (Type 3)
  • parsnip & carrot
  • bay leaf, kale, coriander, turmeric, cumin, basil, onion, garlic

🌱 Vegan

  • Black eyed pea stew
  • parsnip & carrot
  • bay leaf, kale, coriander, turmeric, cumin, basil, onion, garlic
Before Bed

Fennel tea detox

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
  • optional: add cinnamon stick (Vata & Kapha) & fresh/dried mint (Pitta)
  • skip the meal, drink plenty of water

🌱 Vegan

  • same as above

Overhead press - Progressed

3-4 sets | 10-12 reps | 30-45 sec rest

  • Progressed (Add one more set and/or increase the weight ever so slightly)
  • This exercise works your back, shoulders & arms as well as your core muscles
  • Wide grip to hit the back muscles and lats more
  • Keep your core muscles tight at all time

Plank with shoulder taps - Progressed

3-4 sets | 10-12 reps/side | 30-45 sec rest

  • Progressed (Add one more set and keep the rest time shorter)
  • 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

Dead Bug - Progressed

3-4 sets | 10-12 reps/side | 30-45 sec rest

  • Progressed (Add one more set and reduce the rest time in between the sets).
  • 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.

Side plank pulses - Progressed

3-4 sets | 10-12 reps/side | 30 sec rest

  • Progressed – Add one more set, with less rest in between.
  • 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

Russian Twist - Progressed

3-4 sets | 12-15 reps/side | 30-45 sec rest

  • Progressed (Add one more set and reduce the rest time in between the sets).
  • This exercise works your obliques & core muscles, and your arms, if your are using weight.
  • Start without weight and work on your form first. Keep your back straight, shoulders pull down & belly button pulled in. Once confident, you can incorporate weights.

Back to Program: Varsha Plan T2