Breakfast

Scrambled tofu

Non-Vegan

• Non vegan: scrambled eggs
• use sesame oil/olive oil
• with cumin, turmeric, coriander, pepper (skip pepper if Pitta is high)
• greens kale, spinach, bell pepper

🌱 Vegan

• Scrambled tofu (for Type 2 only), scrambled chickpea/chickpea flour (Type 1), scrambled cauliflower & hemp seed (Type 3)
• use sesame oil/olive oil
• with cumin, turmeric, coriander, pepper (skip pepper if Pitta is high)
• greens kale, spinach, bell pepper

Mid AM

Rice cake avocado salsa

Non-Vegan

• Rice cake 2-3
• 1/2 avocado slices
• optional: salsa (diced tomato, onion, coriander, fresh lemon, pinch of salt & cumin powder)

 

🌱 Vegan

• same as above

Lunch

Grilled turkey & rice

Non-Vegan

• Grilled turkey
• rice
• steamed broccoli & bell pepper
• dill & basil

🌱 Vegan

• Grilled/sauteed pumpkin/sweet potato (Type 1), grilled/sauteed tempeh/tofu (Type 2), grilled/sauteed butternut squash/beetroot (Type 3)
• rice
• steamed broccoli & bell pepper
• dill & basil

Mid PM

Pear slices pomegranate salad

Non-Vegan

• Pear slices
• pomegranate seeds
• lettuce/arugula/watercress
• optional: ginger-lemon dressing (tbsp of each olive oil, fresh lime, grated fresh ginger, tsp of honey or jaggery, pinch of sea salt/rock salt, coriander)

 

🌱 Vegan

• same as above

Dinner

Chicken & egg green salad

Non-Vegan

• Chicken & egg salad (replace chicken with turkey or beef for Type 3)
• mixed greens like lettuce, spinach, basil, arugula, watercress
• optional: carrot, cherry tomatoes
• condiments: sesame/olive oil, cardamom powder, cumin powder, pepper (skip pepper if Pitta is high)
• optional: coriander-lime dressing (2 tbsp olive oil, tbsp fresh lime/lemon, tsp grated fresh ginger, chopped fresh coriander, optional tsp natural honey/jaggery, 1/4 tsp cumin powder, pinch of himalayan/sea salt, water to adjust the consistency)

🌱 Vegan

• Green fresh salad with nuts & seeds (1-2 tbsp mix almond, walnut, sunflower seeds, pumpkin seeds)
• optional: add cooked black eyed pea (Type 1 & 2), cooked red kidney bean (Type 3)
• mixed greens like lettuce, spinach, basil, arugula, watercress
• optional: carrot, cherry tomatoes
• condiments: sesame/olive oil, cardamom powder, cumin powder, pepper (skip pepper if Pitta is high)
• optional: coriander-lime dressing (2 tbsp olive oil, tbsp fresh lime/lemon, tsp grated fresh ginger, chopped fresh coriander, optional tsp maple syrup/jaggery, 1/4 tsp cumin powder, pinch of himalayan/sea salt, water to adjust the consistency)

Before Bed

Figs & tulsi tea

Non-Vegan

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

🌱 Vegan

• same as above