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Type 2 Pitta - Day 14 - Malini

Breakfast

Egg avocado toast

Non-Vegan

  • Egg avocado toast
  • pepper, himalayan pink salt, cumin & coriander powder
  • cup of chamomile/tulsi tea

🌱 Vegan

  • Avocado toast
  • tbsp hempseed/flaxseed meal
  • pepper, himalayan pink salt, cumin & coriander powder
  • cup of chamomile/tulsi tea
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

Chicken & noodles stir fry

Non-Vegan

  • Chicken & noodles or pasta (replace with Turkey if Type 3)
  • rice noodles & spelt pasta only (if Type 1)
  • broccoli, bell pepper, green beans
  • cumin & coriander powder

🌱 Vegan

  • Chickpea (for Type 1), tofu/tempeh (for Type 2), red kidney bean (for Type 3) & noodles or pasta
  • optional: 1 tsp hempseed/flaxseed
  • rice noodles & spelt pasta only (if Type 1)
  • broccoli, bell pepper, green beans
  • cumin & coriander powder
Mid PM

Chocolate steamed pear

Non-Vegan

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

🌱 Vegan

  • same as above
Dinner

Bay leaf adzuki bean & rice

Non-Vegan

  • Adzuki bean with bay leaf
  • onion, carrot & coriander
  • rice with fennel seeds
  • optional poached egg

🌱 Vegan

  • Adzuki bean with bay leaf
  • onion, carrot & coriander
  • rice with fennel seeds
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