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.
THE INGREDIENTS
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.
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*Let’s prepare together a wonderful and healing Ayurvedic breakfast for Vata.
VATA MEAL PLAN INSTRUCTIONS
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.
SHOPPING LIST
SHOPPING LIST IN SPANISH
THE MEAL PLAN
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.
MENU IN SPANISH
THIS IS HOW TO DO IT (PLUS THE RECIPES!)
DAY 1-3
Breakfast: Warm and spiced apples
Lunch: Vata Kitchari
Dinner: Vata Kitchari
DAY 4
Breakfast: Cream of wheat porridge
Lunch: Vata Kitchari
Dinner: Sautéed sweet potato with ghee and zucchini
Sautéed Sweet Potato and Zucchini
Ingredients
- 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
Instructions
- 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.
DAY 5
Breakfast: Quinoa porridge with milk and honey
Lunch: Vata Kitchari
Dinner: Tur Dal soup
Tur Dal Soup
Ingredients
- 1/4 cup Tur dal
- 2 cups Water
- 1 tbsp Ghee
- 1/4 tsp Turmeric
- A pinch Hing
- 1/4 tsp Salt
Instructions
- 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.
DAY 6
Breakfast: Seasonal sweet fruit (1 hour before breakfast) and simple Ayurvedic oatmeal
Lunch: Vata Kitchari
Dinner: Squash and rice
Cooked Squash and Rice
Ingredients
- 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
Instructions
- 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.
DAY 7
Breakfast: Seasonal sweet fruit (1 hour before breakfast) and oatmeal pancakes with maple syrup
Oatmeal Pancakes
Ingredients
- 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
Instructions
- 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
Ingredients
- 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
Instructions
- 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.
KEEP EATING THE AYURVEDA WAY!
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.
Happy Healing!
Monica Gisella xx
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