Breakfast

Lunch 

Dinner

Vata 

Oatmeal, scrambled eggs

Hearty soup, Roasted vegetables with chicken or lean meat

Stew, baked fish

Pitta

Chia pudding, smoothie

Salad with grains, grilled vegetables 

Homemade vegetable sandwiches, vegetable curry

Kapha

Spiced quinoa, green smoothie

Vegetable stir fry, spicy lentil salad

Spiced lentil soup, Grilled chicken with steamed vegetables

Morning beverage

Snacks 

Vata 

Golden milk, ginger tea

Trail mix, warm herbal tea

Pitta 

Mint tea or aloe vera juice

Fresh fruit, cucumber with hummus 

Kapha

Warm water with honey 

Roasted chickpeas, apple slices with cinnamon

Foods to eat 

Foods to avoid

Grains : Oatmeal, cooked rice, quinoa, warm cereals like cream of wheat 

Raw vegetables : High water content, like lettuce and raw greens 

Vegetables : Cooked root vegetables like sweet potatoes, beets and squash; leafy greens like spinach and kale, when cooked.

Dry and light foods : Crackers, rice cakes, and popcorn 

Fruits : Sweet, moist fruits like bananas, berries, mangoes, and cooked apples or pears.

Cold foods: Ice cream, cold drinks, and smoothies

Proteins : Warming and grounding options like eggs, chicken, turkey, and cooked legumes ( lentils, black beans) 

Beans : Dried beans like kidney beans and chickpeas,(unless well- cooked with spices)

Oils : Warming oils like sesame, olive, and ghee

Spices : Ginger, cinnamon, cardamom, cumin, and turmeric 

Foods to eat 

Foods to avoid

Grains : Barley, oats, basmati rice, and wheat 

Hot and spicy foods : Chillies, garlic, onions, and pungent spices

Vegetables : Cucumbers, zucchini, leafy greens, asparagus, and sweet potatoes

Sour foods : Vinegar, pickles, and sour fruits like citrus (oranges, lemons)

Fruits : Sweet and cooling fruits like melons, cherries, grapes, avocados, and coconuts 

Salty foods : Excessive salt or salty snacks like chips

Proteins : Tofu, cottage cheese, eggs, and cooling legumes like mung beans.

Red meat 

Dairy 

Fermented foods : Yogurt, kefir, and aged cheeses

Oils : Cooling oils like coconut, sunflower and olive oil

Alcohol and caffeine

Spices : Mild spices like fennel, coriander, mint, and cilantro 

Foods to eat 

Foods to avoid

Grains: Quinoa, barley, millet, and buckwheat

Heavy and Oily Foods: Fried foods, rich sauces, and excessive use of oils.

Vegetables: Leafy greens, broccoli, cauliflower, Brussels sprouts, and asparagus.

Sweet and Sugary Foods: Cakes, pastries, and sweetened drinks.

Fruits: Light and astringent fruits like apples, pears, pomegranates, and berries.

Dairy: Heavy dairy products like cream, cheese, and full-fat milk.

Proteins: Lentils, black beans, kidney beans, and lean meats like turkey and chicken.

Cold Foods: Ice cream, cold drinks, and refrigerated foods.

Spices: Warming and stimulating spices like ginger, black pepper, mustard seed, and turmeric.