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Type 2 Pitta - Day 1 - Malini

Breakfast

Detox cucumber chia smoothie

Non-Vegan

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

🌱 Vegan

  • same as above
Mid AM

Oat milk rose petals & berries

Non-Vegan

  • Warm oat milk
  • with rose petals
  • optional 150 berries/ tsp raisins

🌱 Vegan

  • same as above
Lunch

White fish & quinoa

Non-Vegan

  • White fish (cod/haddock/halibut/tilapia)
  • quinoa
  • sauteed vegetable & herbs
  • optional: pine nut-coriander dressing (2 tbsp of each pine nuts, olive oil, fresh lemon juice, water, a clove of garlic, fresh chopped coriander, pinch of sea salt/rock salt)

🌱 Vegan

  • Bean patty: use cooked black bean/mung bean/chickpeas (Type 1 & 2), white bean/red kidney bean (Type 3). Use flax egg as a binder (1 tbsp flax meal, 2.5 tbsp water for 1 egg, mix and leave aside for 10-15 min)
  • quinoa
  • sauteed vegetable & herbs
  • optional: pine nut-coriander dressing (2 tbsp of each pine nuts, olive oil, fresh lemon juice, water, a clove of garlic, fresh chopped coriander, pinch of sea salt/rock salt)
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

Warm almond milk & apple

Non-Vegan

  • Warm almond or oat milk
  • with cinnamon
  • and apple

🌱 Vegan

  • Warm almond or oat milk
  • with cinnamon
  • and apple

Bent-over Rows

3 sets | 8-10 reps | 60-75 sec rest

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

Glute bridge

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

  • This exercise works your glutes, hams and your core
  • Push through your heels as you come up & squeeze your glutes & abdominal muscles
  • Keep your core tight all the time.

Incline Push-ups

3 sets | 10-12 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

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

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: Malini Plan T2