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Type 2 P/K - Day 5 - Varsha

Breakfast

Ginger-lemon tea detox

Non-Vegan

  • Ginger-lemon 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) & fresh lemon/lime
  • skip the meal, drink plenty of water

🌱 Vegan

  • same as above
Mid AM

Chia pudding with almond milk

Non-Vegan

  • chia pudding
  • with almond/oat milk or water
  • blueberries
  • 2-4 almonds & cinnamon

🌱 Vegan

  • same as above
Lunch

Grilled chicken & millet

Non-Vegan

  • Grilled chicken (replace chicken with turkey or lamb for Type 3)
  • with millet/quinoa/red rice
  • veg options: roasted carrot, zucchini, onion, broccoli, butternut squash, beet, parsnip
  • condiment & spices: olive oil/sesame oil, pink salt, pepper, turmeric, cumin powder, chopped coriander or chive

🌱 Vegan

  • Cooked adzuki/black eyed bean (for Type 1 & 2), grilled/roasted tofu/tempeh (for Type 2), cooked white/cannellini bean/roasted eggplant (for Type 3)
  • with millet/quinoa/red rice
  • veg options: roasted carrot, zucchini, onion, broccoli, butternut squash, beet, parsnip
  • condiment & spices: olive oil/sesame oil, pink salt, pepper, turmeric, cumin powder, chopped coriander or chive
Mid PM

Figs & tulsi tea

Non-Vegan

  • 2-3 soaked/dried figs
  • tulsi/mint tea

🌱 Vegan

  • same as above
Dinner

Cumin turkey mung patty

Non-Vegan

  • Turkey mung patty, you can use egg as a binder
  • herbs basil & coriander
  • cumin & turmeric powder
  • side lettuce, tomato, onion

🌱 Vegan

  • Mung bean patty (Type 1 & 2), quinoa/red kidney bean patty (Type 3)
  • you can use flax egg as a binder (1 tbsp flax meal for 2.5 tbsp water, leave for 10-15 min to form a gel)
  • herbs basil & coriander
  • cumin & turmeric powder
  • side lettuce, tomato, onion
Before Bed

Warm lemon water & almonds

Non-Vegan

  • Warm lemon water
  • 4-6 soaked/dry almonds
  • ginger powder (Vata & Kapha), mint (Pitta)

🌱 Vegan

  • same as above

Lateral Lunges

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

  • This exercise works on your legs muscles, glute & core muscles.
  • Keep your back upright, abdominal muscles tight while performing this exercise & sit back with your weight mainly on your heel.
  • Do it with a very light weight or no weight at all, instead try and sit as low as you can, before introducing weights.

Deadlift (trap bar or conventional)

3 sets | 10-12 reps/side | 60-75 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.

Split Squat (Lunges)

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

  • This exercise works on your legs muscles, glute & core muscles.
  • Keep your back upright & abdominal muscles tight while performing this exercise.

Step ups

3 sets | 10-12 reps/side | 60-75 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

Stretch - Hip Opener

  • Total time: 15-20 min
  • Yin yoga style stretching
  • Focus on hip opener stretches
  • Hold each pose for at least 120 sec

Back to Program: Varsha Plan T2