Maybe 30 days seemed like a little much, but what about the One-Week Try Out Yogic Nutrition Challenge? It’s a great way to dip your toe into the world of sattvic food to see what resonates with you. The challenge is simple. Objective: For one week, follow a Sattvic-based yogic diet to observe and note changes in your physical, mental, and emotional well-being. For the next 7 days, gives these meal plans a try.
Introduction to Sattvic Eating
- Breakfast: Oatmeal with sliced almonds, honey, and fresh berries.
- Lunch: Quinoa salad with mixed greens, cherry tomatoes, cucumber, and a lemon-tahini dressing.
- Dinner: Lentil soup with whole grain bread and a side of steamed vegetables.
- Snack: Fresh fruit or a handful of nuts.
- Reflection: Note energy levels and mental clarity.
Balancing Flavors
- Breakfast: Whole grain toast with avocado and a side of fresh fruit salad.
- Lunch: Brown rice with stir-fried vegetables and tofu seasoned with herbs.
- Dinner: Chickpea curry with cauliflower rice.
- Snack: Yogurt with honey and flaxseeds.
- Reflection: Observe digestion and sleep quality.
Mindful Eating
- Breakfast: Smoothie with spinach, banana, almond milk, and a teaspoon of spirulina.
- Lunch: Baked sweet potato with a side of green salad and a vinaigrette dressing.
- Dinner: Vegetable stir-fry with tempeh and a side of quinoa.
- Snack: Carrot and cucumber sticks with hummus.
- Reflection: Focus on the experience of eating mindfully.
Hydration Focus
- Breakfast: Fresh fruit bowl with a sprinkle of nuts and seeds.
- Lunch: Vegetable wrap with hummus, bell peppers, cucumbers, carrots, and lettuce.
- Dinner: Mung bean stew with a side of brown rice.
- Snack: A piece of dark chocolate and a cup of herbal tea.
- Reflection: Note hydration levels and skin condition.
Ayurvedic Influence
- Breakfast: Warm apple cinnamon porridge.
- Lunch: Mixed bean salad with a side of whole grain flatbread.
- Dinner: Spinach dal with basmati rice.
- Snack: A handful of raisins and almonds.
- Reflection: Observe any changes in emotional state or stress levels.
Energizing Foods
- Breakfast: Green smoothie with kale, apple, ginger, and lemon.
- Lunch: Buddha bowl with brown rice, roasted chickpeas, avocado, and mixed greens.
- Dinner: Tomato basil pasta with whole wheat spaghetti.
- Snack: Fresh coconut water and a banana.
- Reflection: Assess energy levels throughout the day.
Day 7: Integrating and Reflecting
- Breakfast: Chia seed pudding with almond milk and fresh mango.
- Lunch: Roasted vegetable and quinoa bowl with a tahini drizzle.
- Dinner: Mushroom and pea risotto with a side of mixed leafy greens.
- Snack: A cup of warm milk with turmeric and honey.
- Reflection: Reflect on overall physical, mental, and emotional changes over the week.
At The End of The Challenge
At the end of the week, give yourself a pat on the back! You did it! You’ve officially completed the One-Week Try Out Yogic Nutrition Challenge! Do some reflection. Evaluate the effects of the yogic diet on your overall well-being. Consider aspects like energy levels, mental clarity, emotional balance, digestion, and sleep quality. Determine which practices and foods worked best for you and consider integrating them into your regular diet for long-term benefits. So, now decide if you’re ready for the 30 day mini-course to help keep up the momentum?
The Yogic Diet: 30 Days to Holistic Health https://momence.com/video/courses/9501/9507
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