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7 Day

vata Meal Plan

NuPowerYoga
© 2016
vATA Essentials
Every morning upon waking:

Drink 1 glass of warm lemon & ginger water


- Warm 1 glass of water and squeeze the half of one lemon into
your water. Put in a tiny piece of peeled ginger root. Enjoy!
Drink Through Out The Day:

Drink Tulsi (Rose) tea throughout the day whenever you feel the
need for a cup.
Important Tips:

*If you do not like a meal for that day simply substitute it for
another meal on the plan.
*Try to eat as organic as possible.
*No soda or alcohol.
*Aim to drink 8oz of water a day but try to not drink water while
you eat your meals.
*Track your progress, take measurements, weigh yourself, and
take a progress picture before you begin.

NuPowerYoga
© 2016
7 Day meal schedule
BREAKFAST LUNCH DINNER

MONDAY Warming Breakfast Smoothie Goat Cheese + Beet Pasta Kitchari

TUESDAY Baked Oatmeal Squares Chicken Root Vegetable Kitchari


Stew

WEDNESDAY Sprouted Avocado Toast Spicy Miso Egg Salad Kitchari

THURSDAY Warming Breakfast Smoothie Goat Cheese + Beet Pasta Kitchari

FRIDAY Baked Oatmeal Squares Chicken Root Vegetable Kitchari


Stew

SATURDAY Sprouted Avocado Toast Spicy Miso Egg Salad Kitchari

SUNDAY Warming Breakfast Smoothie Goat Cheese + Beet Pasta Kitchari

Kitchari: Kitchari is a traditional Ayurvedic food that is easy to


digest. It gives your body the ability to concentrate on balancing
your digestive tract. In our 7 day meal plan, you will eat Kitchari
every night for dinner. It is a perfect protein that provides the
simple nourishment you need to heal and cleanse your body
without having to experience low blood sugar symptoms such as
headaches and cravings.


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Monday - thursday - sunday

BREAKFAST:
Warming Breakfast Smoothie
Ingredients

6 oz. pre cooked, peeled Sweet Potato (about ½ a large


potato)
1 cup unsweetened Almond/Coconut Milk (either/or but
the blend is nice)
1 peeled Banana
2 stewed Dates
1 tbsp Almond Butter
1 tsp Ras El Hanout seasoning*
1 tbsp MCT Oil (optional)
1 tsp local Bee Pollen (optional)

Directions

Place all ingredients in a blender and blend until smooth. If too


thick, add additional milk or a splash of water and blend until
desired consistency is reached. Enjoy immediately.

Serves 1-2

*Ras El Hanout seasoning is a middle eastern blend of


coriander, turmeric, cardamom, sea salt, black pepper, cloves,
cinnamon, and nutmeg. It can be found in most health food
stores, and international grocers. You can also make your own
by combining 1 tsp of each spice in a small jar with an airtight
lid. Shake well to mix and store in a cool, dry place.

NuPowerYoga
© 2016
Monday - thursday - sunday

LUNCH:
Goat Cheese + Beet Pasta
Ingredients

1 Box Quinoa Penne (or brown rice pasta of choice)


1 Bunch Beets (3-4 bulbs)
The juice of 1 Lemon
½ Cup Parsley
4 oz. Goat Cheese
Olive Oil
Salt and Pepper to taste
½ tsp Red Chili Flakes
1 tsp dried Thyme

Directions

Preheat oven to 450 degrees (fahrenheit). Dice beets into small cubes and place
on a lined/greased baking sheet. Drizzle with olive oil and sprinkle with salt, red
chili flakes, and thyme. Bake for 20 minutes, or until fork tender.

Prepare pasta according to package directions. Add Lemon juice, a splash of olive
oil, parsley, salt and pepper to warm pasta. Top with roasted beets and crumbled
goat cheese. Serve immediately.

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© 2016
every night

dinner:
Kitchari
Ingredients

2 tbsp Ghee or Coconut oil


1 tbsp Mustard Seeds (yellow or brown)
½ tbsp Cumin Seeds
1-2 tbsp Crushed Red Chili Flakes
1 cup dried split yellow Moong Dhal
1 cup White Basmati Rice
4 large Carrots - rough chopped (large chunks)
1 ½ tsp Ground Turmeric
1 tsp Ground Coriander
2 tsp Ground Sumac
8 cups Water
2 cups Kale, Beet greens or Swiss chard - rough chopped or torn
½ cup Cilantro - chopped
1 tbsp Sea Salt

Ingredients

Heat ghee/coconut oil in a large pot over med-high heat. Add mustard seeds, cumin
seeds, and chili flakes - saute until seeds begin to pop. Next, add carrots, rice, dhal, and
the remainder of the spices (set salt aside for later). Stir until beans and rice mixture is
evenly coated. Cover in water and bring to a boil. Simmer for 25 minutes before adding
the kale, cilantro, and salt. Serve under a fried egg for breakfast, or enjoy as an entree
at lunch with a side salad.

Serves 6-8

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© 2016
tuesday - friday

breakfast:
Baked Oatmeal Squares
Ingredients

2 cups Rolled Oats (gluten free)


3 Eggs
1 tbsp Vanilla Extract
1 tbsp Raw Honey
1 tsp Cinnamon
1 tsp Ground Ginger
1 tsp Baking Powder
1/2 tsp Sea Salt
1 cup Dried Apricots - diced and re-hydrated
4 Dates - pitted, diced, and re-hydrated
1 tsp Coconut oil

Directions

In a blender (countertop Bullets work great for this), place oats, eggs, vanilla,
cinnamon, ginger, and salt - Blend until smooth. Transfer to a mixing bowl - add
baking powder and re-hydrated fruit*. Use the coconut oil to grease an 11x7 (or
medium sized) baking dish. Bake at 400 degrees (fahrenheit) for 18-20 minutes,
or until a toothpick comes out clean. Serve immediately with a little ghee,
almond butter, or chia seed jam on top.

Serves 6-8

*Place apricots, dates (be sure they are pitted), and a ½ cup of filtered water in a
small pot on your stove top. Cook over med-high heat until the water has
reduced and the fruit appears full and soft.

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© 2016
tuesday - friday

lunch:
Chicken Root Vegetable
Stew
Ingredients

1-2 Cups Shredded Chicken (pre cooked)


4 Large Carrots
1 Bunch Celery (4-6 stalks. Leave tops.)
1 Large Turnip (or 2-3 small ones)
6 Radishes
1 Sweet Onion
1 Bunch Parsley (fresh)
1 Bunch Cilantro (fresh)
1 Piece Ginger Root (about 2 inches in length)
4 Cups Chicken/Vegetable Stock
2 tbsp Ground Turmeric
1 tsp Red Chili Flakes
2 tsp White Miso Paste

Directions

Rough chop vegetables and herbs. Peel and slice ginger. Place in crock pot with
chicken and cover with stock (if stock doesn’t cover the vegetables, add water).
Stir in chili flakes, turmeric, and miso. Cook on high for 3-4 hours, or until
vegetables are soft.

*For a vegetarian option, omit chicken and use vegetable stock.

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© 2016
wednesday - saturday

breakfast::
Sprouted Avocado Toast

Ingredients

1 slice Sprouted Bread (ezekiel bread is our go-to *available in the frozen health
food section of most grocery stores*)
½ ripe Avocado
½ tsp Lemon Juice
1 tsp Tahini
Sea salt (to taste)
Chili Flakes (to taste)

Directions

Toast bread in a toaster, or by placing on the top rack of your oven and broiling
for 5 minutes (flipping once to brown both sides). Spoon avocado from skin into
a small bowl. Add lemon and mash with a fork until spreadable. Spread evenly
over the toast and drizzle with tahini. Top with a pinch of sea salt and a sprinkle
of chili. Enjoy immediately.

Serves 1

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© 2016
wednesday - saturday

lunch:
Spicy Miso Egg Salad
Ingredients

6 Hard boiled eggs


2 tbsp Avocado Mayonnaise (clean, paleo mayo)
1 tsp Miso paste (white)
1 tbsp Rice wine vinegar
½ tsp Black pepper
½ tsp Crushed red pepper
1 tsp Sesame seeds

Directions

*Follow standard protocol for preparing hard boiled eggs. You may do this and
peel the eggs in advance.*

Using a knife, cut the eggs in half horizontally. Spoon the yolks into a separate
bowl. To the yolks, add mayonnaise, miso, and vinegar. Mash the yolks with a
fork and whip in the wet ingredients. When smooth, add black and red pepper.
Crumble or rough chop the egg whites and fold into the yolk mixture. Enjoy on
sprouted bread, atop a salad, or rolled up in greens of choice (collard green
leaves work well for this).

NuPowerYoga
© 2016
congratulations!

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NuPowerYoga
© 2016
VATA Grocery List for 7 Day BALANCE
Spices & Condiments
Ras El Hanout seasoning*
Vanilla extract
Cinnamon
Ground Ginger
Sea salt
Crushed red pepper chili flakes
Dried Thyme
Rice Wine Vinegar
Sesame Seeds
Mustard Seeds - yellow or brown
Cumin Seeds
Ground Turmeric
Ground Coriander
Ground Sumac
Pepper

Oils
MCT oil (optional)
Coconut Oil
Olive Oil
Ghee

Produce
Banana
Large sweet potatoes
Avocado
Lemon or lemon juice
4 beets
2 bunch Parsley
2 bunch Cilantro
8 large Carrots

NuPowerYoga
© 2016
Bunch Celery
Turnip
Radishes
Sweet Onion
Ginger Root
Greens for Kitchari - 2 cups Kale, or Beet greens or swiss chard

Grains
Rolled oats
Quinoa Penne or brown rice pasta
Sprouted bread - We use Ezekiel in the frozen health for section
Moong Dahl - dried split yellow lentils
White Basmati Rice

Dairy
Eggs
Goat cheese
Almond or Coconut Milk (Or blended is nice)

Protein
2 cup shredded cooked chicken

Pantry Goods
Dates
Almond butter
Baking Powder
Raw Honey
Dried Apricots
Tahini
4 c Chicken or Vegetable stock
Avocado or other clean paleo mayonnaise

Etc
Local bee Pollen (Optional)

NuPowerYoga
© 2016
Tulsi Rose Tea
White Miso paste
*Ras El Hanout seasoning is a middle eastern blend of coriander,
turmeric, cardamom, sea salt, black pepper, cloves, cinnamon, and
nutmeg. It can be found in most health food stores, and international
grocers. You can also make your own by combining 1 tsp of each spice
in a small jar with an airtight lid. Shake well to mix and store in a
cool, dry place.

NuPowerYoga
© 2016