Each plan includes breakfast, lunch, dinner, and two snacks every day. Find the plan that matches your quiz result below. These are Ayurveda-inspired culinary ideas, not medical advice or a treatment plan; adapt for allergies, dietary needs, budget, and what feels nourishing to you.
Day 1 — Breakfast: Cinnamon-apple oatmeal; Snack 1: banana with peanut butter; Lunch: carrot-lentil rice porridge; Snack 2: plain yogurt; Dinner: sweet-potato and chickpea stew with rice.
Day 2 — Breakfast: warm pear oatmeal; Snack 1: soft dates and walnuts; Lunch: red-lentil soup with toast; Snack 2: applesauce; Dinner: rice with soft spinach, lentils, and yogurt.
Day 3 — Breakfast: banana-cinnamon oatmeal; Snack 1: nut-butter toast; Lunch: mild carrot-chickpea curry with rice; Snack 2: warm milk or a milk alternative; Dinner: potato, cabbage, and lentil stew.
Day 4 — Breakfast: warm cinnamon rice porridge; Snack 1: stewed apple; Lunch: vegetable khichdi; Snack 2: plain yogurt; Dinner: squash and red-lentil soup with bread.
Day 5 — Breakfast: oatmeal with raisins; Snack 1: banana; Lunch: creamy lentil and rice bowl; Snack 2: ripe pear; Dinner: spinach-chickpea stew with rice.
Day 6 — Breakfast: warm apple oats; Snack 1: yogurt; Lunch: carrot-potato dal with rice; Snack 2: dates; Dinner: soft pasta with cooked vegetables and lentils.
Day 7 — Breakfast: soft scrambled eggs or tofu with warm toast; Snack 1: banana; Lunch: lentil-rice khichdi; Snack 2: applesauce; Dinner: baked sweet potato with warm chickpeas and spinach.
Day 1 — Breakfast: overnight oats with pear; Snack 1: cucumber with plain-yogurt dip; Lunch: chickpea-cucumber rice bowl with cilantro; Snack 2: melon; Dinner: mild spinach-lentil soup with rice.
Day 2 — Breakfast: yogurt, oats, and berries; Snack 1: pear; Lunch: lentil-cucumber salad with herbs; Snack 2: carrot sticks with yogurt dip; Dinner: zucchini-chickpea rice skillet.
Day 3 — Breakfast: banana oatmeal; Snack 1: apple; Lunch: chickpea-cucumber pita; Snack 2: plain yogurt with berries; Dinner: mild cabbage-lentil soup with bread.
Day 4 — Breakfast: overnight oats with blueberries; Snack 1: melon; Lunch: white-bean rice bowl with greens and cucumber; Snack 2: pear; Dinner: baked potato with spinach and yogurt.
Day 5 — Breakfast: yogurt, oats, and banana; Snack 1: pear; Lunch: chickpea-carrot-cucumber salad; Snack 2: cucumber with hummus; Dinner: mild red-lentil dal with rice and cilantro.
Day 6 — Breakfast: oatmeal with berries; Snack 1: orange; Lunch: white beans and cooked greens over rice; Snack 2: cucumber with yogurt dip; Dinner: baked vegetables and chickpeas with mint yogurt.
Day 7 — Breakfast: yogurt, oats, and berries; Snack 1: pear; Lunch: lentil-cucumber rice bowl; Snack 2: apple; Dinner: mild vegetable-bean soup with bread.
Day 1 — Breakfast: savory spinach-cumin oats; Snack 1: orange; Lunch: cabbage-lentil soup; Snack 2: cucumber with hummus; Dinner: cumin-spiced chickpeas and vegetables with rice.
Day 2 — Breakfast: warm ginger-apple oats; Snack 1: pear; Lunch: red-lentil vegetable stew; Snack 2: carrot sticks; Dinner: cabbage and white-bean skillet.
Day 3 — Breakfast: vegetable egg or tofu scramble with toast; Snack 1: orange; Lunch: lentil soup with greens; Snack 2: roasted chickpeas; Dinner: cauliflower-chickpea curry with rice.
Day 4 — Breakfast: savory spinach rice porridge; Snack 1: apple; Lunch: chickpea-cabbage skillet; Snack 2: cucumber; Dinner: tomato-lentil soup with toast.
Day 5 — Breakfast: oatmeal with berries and ginger; Snack 1: pear; Lunch: bean and vegetable soup; Snack 2: roasted chickpeas; Dinner: baked potato topped with lentils and greens.
Day 6 — Breakfast: egg or tofu with sautéed cabbage; Snack 1: orange; Lunch: spiced chickpea salad with greens; Snack 2: carrots with hummus; Dinner: vegetable-lentil curry with rice.
Day 7 — Breakfast: savory cumin oats; Snack 1: apple; Lunch: red-lentil and carrot bowl with cabbage; Snack 2: cucumber; Dinner: baked sweet potato with spiced beans.