Free Ayurvedic Meal Plan For Vata Dosha

by Monica Gisella
1 comment

Hi there!

Congrats on taking the first step to improving your health! I think you will love this free ayurvedic meal plan for Vata.

This Ayurvedic menu was carefully designed for your Vata dosha, which is often aggravated by the qualities of:

  • Dryness
  • Lightness
  • Coldness
  • Roughness
  • Agitation

These qualities lead to fear, anxiety, and indecisiveness. Physically, if unchecked, you can become prompt to developing diseases of the nervous system, insomnia, tremors, epilepsy, chronic constipation, and arthritis.

This wonderful, calming, yet grounding free meal plan helps pacify the aggravated Vata dosha while rekindling your Agni or digestive fire. The core of our health relies on our digestion, and so by eating an anti-Vata diet you will gradually return to a state of homeostasis and balance.


free ayurvedic meal plan for vata
Vata types are most likely to suffer from malnourishment and emaciation.

In this meal plan you will find that all ingredients are whole foods that come from Mother Nature.

Nothing is processed.

Diet is the most important long-term physical factor needed to restore your health. Therefore, by eating foods that are wholesome and preferably organic you will recreate your body and will be able to enjoy health and longevity.


To learn more about the ideal diet for Vata dosha.

*Get the BEST tips to balance Vata dosha.

*Identify the essential factors to create a Vata dosha diet.

*Get FREE Ayurvedic Menus.

*Let’s prepare together a wonderful and healing Ayurvedic breakfast for Vata.

You can find the oatmeal recipe in the FREE 7-day meal plan for Vata dosha down below.


vata dosha diet

A nutritive, strengthening, calming, and grounding diet is best for Vata people.

Food should be warm, heavy, and moist.

Make sure that you establish a time for your meals and stick to it to promote regularity.

Avoid cold water. It will destroy your Agni and weaken your digestion. At this time of healing, it is crucial that you have strong digestive fire.

The tastes that you should favor are: sweet, sour, and salty.

Spices to cook with in generous amounts are: asafoetida, rock salt, garlic, ginger, cumin, fennel, coriander, cardamom, cinnamon, and ajwan.

Try to choose all ingredients organic, if possible.

Intermittent Fasting: With my clients, I implement Intermittent Fasting, which is wonderful to drop insulin levels, promote cellular repair and create positive changes in genes and molecules that increase longevity and resistance to disease. In addition, adhering to Intermittent Fasting helps with weight loss and heart health.

I highly encourage you to follow this plan using an Intermittent Fasting protocol. That means, eating all meals in an eating window of 12 hours and fasting — just water — in a fasting window of 12 hours. For example, if you have your first meal at 8am, your last meal should be at 8pm.

The quantity? Make sure you eat at 70-75% of your capacity.

To drink? Vata tea or ginger tea with meals and throughout the day.

If you want to do it strictly vegan, then change the ghee for coconut, olive, or avocado oil and the milk for almond or coconut milk.

If you don’t find or don’t like:

  • Basmati rice — Switch for organic white rice.
  • Yellow split mung dal — Switch for red lentils.
  • Tur dal — Switch for green lentils.
  • Okra — Switch for zucchini or yellow squash.
  • Ghee — Substitute with coconut, olive, or avocado oil.
  • Milk — Replace with almond or coconut milk.


free ayurvedic meal plan for vata


Plan Ayurvedico Gratis Vata Dosha


This free ayurvedic meal plan for Vata starts with a detox protocol.

For the first three days, you will be cleansing your system and getting rid of toxins (ama), by fasting with cooked apples and Kitchari.

free ayurvedic meal plan for vata


Plan Ayurvedico Gratis Vata Dosha


DAY 1-3

Breakfast: Warm and spiced apples

Lunch: Vata Kitchari

Dinner: Vata Kitchari


Breakfast: Cream of wheat porridge

Cream of Wheat Porridge

Servings 1


  • 1/4 cup Cream of Wheat
  • 1 cup Milk
  • 1 tbsp Ghee
  • 1/4 tsp Cardamom


  • Hit a pot on medium heat and add 1 tbsp of ghee.
  • Then add the cream of wheat and the milk, plus the cardamom.
  • Mix well and bring to a boil.
  • Enjoy warm.

Lunch: Vata Kitchari

Dinner: Sautéed sweet potato with ghee and zucchini

Sautéed Sweet Potato and Zucchini

Servings 1


  • 1 Small sweet potato
  • 1 Small zucchini
  • 1 tbsp Ghee
  • 1/4 tsp Cinnamon
  • 1/2 tsp Minced garlic
  • 1 inch Fresh ginger, finely chopped
  • 1/2 tsp Cummin seeds


  • In a skillet on medium heat, add the ghee and the minced garlic.
  • Sauté for 2 minutes, then add the cumin seeds. Sauté for other 2 minutes.
  • Add a bit of water and the rest of the spices. Mix well.
  • Combine the sweet potato and cover the skillet, stirring occasionally.
  • When al dente, add the zucchini and cook for 5-8 more minutes.
  • Serve with cilantro leaves on top.


Breakfast: Quinoa porridge with milk and honey

Quinoa Porridge with Milk and Honey

Servings 1


  • 1/4 cup Quinoa
  • 1 cup Milk
  • 1/4 tsp Cardamom
  • 1 Cinnamon stick
  • 1 tbsp Honey


  • Cook the quinoa as per the packet instructions.
  • Then, add the milk and the spices.
  • Serve warm with honey on top.

Lunch: Vata Kitchari

Dinner: Tur Dal soup

Tur Dal Soup

Servings 1


  • 1/4 cup Tur dal
  • 2 cups Water
  • 1 tbsp Ghee
  • 1/4 tsp Turmeric
  • A pinch Hing
  • 1/4 tsp Salt


  • Soak the Tur dal from the night before in plenty of water.
  • The next day, discard the soaking water and cook on medium heat with the spices.
  • Cook for about 30 minutes, stirring occasionally.
  • Serve and top with the ghee.


Breakfast: Seasonal sweet fruit (1 hour before breakfast) and simple Ayurvedic oatmeal

Simple Ayurvedic Oatmeal

Servings 1


  • 1/4 cup Old-fashioned oats
  • 1 cup Milk
  • 1/2 tsp Chia seeds
  • 1/4 tsp Cinnamon powder


  • In a pan, cook the oats with the milk, the chia seeds, and the cinnamon for about 5 minutes.
  • Serve on your favorite bowl and top with more cinnamon.

Lunch: Vata Kitchari

Dinner: Squash and rice

Cooked Squash and Rice

Servings 1


  • 1 cup Squash, cut in slices
  • 1 tbsp Ghee
  • 1/4 cup Basmati rice
  • 1/4 tsp Minced garlic
  • 1/4 tsp Cumin seeds
  • 1/4 tsp Turmeric
  • 1/4 tsp Black mustard seeds
  • Cilantro leaves


  • Cook the rice as per the packet instructions. Set aside.
  • In a skillet, add the ghee, garlic, mustard, and cumin seeds.
  • Sauté for a few minutes, until fragrant.
  • Add the sliced squash, the turmeric, and a little bit of water.
  • Mix well, and cook for 15 minutes, or until nicely tender and golden.
  • Serve on top of the rice. Top with cilantro.


Breakfast: Seasonal sweet fruit (1 hour before breakfast) and oatmeal pancakes with maple syrup

Oatmeal Pancakes

Servings 1


  • 1/2 cup Old-fashioned rolled oats
  • 2 tbsp Ghee
  • 1 tbsp Ground flax seeds
  • 2 Dates
  • 1/4 tsp Cinnamon
  • 1/2 cup Milk


  • Soak the flax seeds in 1/2 cup of water. Set aside.
  • Blend the oatmeal, the milk, the cinnamon, the soaked flax seeds, the chopped dates, and the cinnamon, until smooth.
  • Add ghee to a griddle.
  • Pour a scoop of the batter onto the hot griddle.
  • Brown on both sides and serve warm with honey.

Lunch: Vata Kitchari

Dinner: Okra and basmati rice

Okra and Basmati Rice

Servings 1


  • 1 cup Okra, chopped
  • 1/4 cup Basmati rice
  • 1 tbsp Ghee
  • 1/2 tsp Cumin seeds
  • 1/4 tsp Ginger
  • 1/4 tsp Mustard seeds
  • 1/4 tsp Turmeric


  • Cook the rice as per the packet instructions, set aside.
  • In a frying pan, add the ghee, and the cumin and mustard seeds.
  • When fragrant, add the rest of the spices. Mix well.
  • Combine the okra and add a little bit of water. Cover half of the pan.
  • Stirring occasionally, cook for 20 minutes, until nice and tender.
  • Serve warm with rice.


3/6 Month Menus

Designed exclusively for YOU and YOUR needs.

Meals that are delicious and nourishing.

That will balance your emotions, regulate your period, optimize your digestion, and improve your elimination.

With Ayurveda, Intermittent Fasting, and Mindfulness you too can heal and rejuvenate.

ayurveda transformation program

Happy Healing!

Monica Gisella xx

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