Lose Weight and Stay Healthy: top 10 Diets What will Works

Best balanced diet plan for everyday healthy living in a simple and sustainable way

The​‍​‌‍​‍‌ Balanced Diet (Most Sustainable to Everyday Life).

This is a nutrition routine that is very practical for daily life, quite realistic, within one's reach, and not too complicated. Besides actual food consumption in the right quantities, it also doesn't prohibit anything one likes.

Chamber (Wake up Light and Clean)

1.Lemon and warm water or plain warm water first thing in the morning to stimulate your system.

2.Breakfast ideas:

• A bowl of oats, fruits and some nuts.
• Poha or upma (light, filling, easy to digest) The dish is made with vegetables.
• 2 boiled eggs along with the whole-grain toast.
• Dosa/Idli and chutney (keep the quantity moderate)

Why it works: Supplies energy for a longer time, fills you up and helps in preventing the next eating binge.

Snack during the day (keep it simple).

• Any fruit that is handy (apple, banana, orange, papaya, etc)
• Or a handful of mixed nuts
• Or buttermilk / coconut water if you are not very hungry.

This keeps your metabolism going and you do not get a heavy feeling.

Lunch (Balanced & Home-Style)

Construct your dish in this manner:

• 1-2 chapatis or 1 small portion of rice.
• A very good serving of vegetables (sabzi, stir-fry, or steamed)
• 1 bowl of chole, rajma, or sambar.
• Curd to eat on the side for the health benefits.

Optional: very small salad (cucumber, carrot, or whatever is handy)

This is your main balanced meal comprising carbs, protein, fiber, and healthy fats.

Evening Snack (Don’t let hunger take over when)

• Tea/coffee (less sugar, preferably).
• Roasted makhana, chana peanuts or chana.
• A small sandwich or a piece of fruit, when you feel hungry.

This will help you to avoid overeating during dinner.

Dinner (Light & Easy to Digest)

Keep it light as compared to lunch:

• 2 chapatis/ or a small bowl of rice
• Any protein source such as dal bowl.
• A large serving of vegetables
• Sometime you are craving something light, then it is also nice to have soup + toast.

The point is simply that: After a full day at work, you eat food that doesn’t overwhelm your stomach.

Before Bed (Optional)

• Warm milk (helps sleep)
• Or water in case you’ve eaten enough.

Simple Tips Which Will Help You Have a Fully Balanced Diet.

• Don't ever skip your meal as this will only lead to eating excessively in the future.
• Drink a lot of water throughout the day.
• There are carbohydrates, protein, healthy fats, vegetables, fruits.
• Eat homemade food most of the time.
• Portion control.
• Every now and then, enjoy the foods you love and do not have guilt over ​‍​‌‍​‍‌it.

Easy​‍​‌‍​‍‌​‍​‌‍​‍‌ mediterranean diet plan for heart health that fits into everyday life 

Mediterranean Diet (Best for Heart Health).

One of the features of this diet is that it is mainly about pure, fresh and colourful food. You do not have to eat less or lose flavor, and you are only invited to eat in the way the Mediterranean people do, that is: a lot of vegetables and fruits, whole grains, good quality oils, and light proteins. It is gentle on the heart and can be easily maintained on a daily basis.

Morning (Start Fresh & Light)

Begin your day:

• With a glass of warm/lemon water.

Breakfast options:

•  Oats or muesli with a mixture of fruits, nuts, and honey.
•  Toast made of whole grain topped with avocado, tomato, and seeds.
•  Greek style curd paired with berries and almonds.
•  Whole-wheat bread with vegetable omelette.

This meal keeps your energy level high without being too heavy.

Snack (Something Little and Refreshing) in the Mid-morning.

•  A piece of fruit (apple, pear, berries, or whatever is in season)
•  Or some nuts (almonds or walnuts are good heart-healthy picks)
•  Or a small cup of green tea

This is a small bite that does not give you the feeling of hunger when the time for lunch comes.

Lunch (Colourful, Balanced and Fresh).

Your plate must be as a Mediterranean one, which means that it should look as follows:

•  A large portion of vegetables Can be either raw or cooked.
•  One of the protein sources such as grilled chicken, eggs, or chickpeas, rajma, or     paneer.
•  One serving of the whole grains such as brown rice, quinoa, whole-wheat   rotis/millets.
•  One teaspoon olive oil of healthy fats.
•  Choice: plain salad consisting of cucumber, lettuce, tomatoes, olives and lemon.

This food is a feast for your heart and at the same time, your stomach will be so pleased without excessive eating.

Light yet Satisfying: Evening Snack.

•  Green tea, herbal tea or black coffee.
•  Roasted chana, roasted mixed nuts or roasted fresh fruits.
•  Whole-grain jumbo crackers with hummus.

This one works wonderfully to keep you coming back for more, nourishing your body at the same time.

Super Light and Heart-Friendly Dinner.

Dinner can be made simple and easy to eat:

•  Soup of vegetables in whole-wheat toast.
•  Or roasted fish / chicken with sauteed vegetables.
•  Or paneer /tofu stir-fry and a small amount of quinoa or brown rice.
•  Or a Mediterranean style salad consisting of chickpeas, veggies, olive, and olive oil.

You should quit the table with something that gives you energy, not weight.

Night time (Optional)

•  Warm water
•  Or a little drink of hot turmeric milk (quite relaxing)

Easy Tricks Making the Mediterranean Diet a Success.

•  Use olive oil as the principal cooking fat.
•  Make fruits, vegetables, legumes and whole grains the main meal components.
•  Include lean meats and poultry in your diet and cut down on your red meat intake.
•  Choose nuts and seeds as your mid-meal snacks.
•  Always drink enough water.
•  Avoid eating highly processed foods.
•  Take your time enjoying food - a la ​‍​‌‍​‍‌​‍​‌‍​‍‌Mediterranean.

Simple​‍​‌‍​‍‌​‍​‌‍​‍‌ low-carb diet plan to fast, healthy, and noticeable weight loss

Low-Carb Diet (To Lose Weight Fast and in a Noticeable Way).

A low-carb diet works by reducing the amount of sugar and starch in your diet which allows your body to switch from using glucose to body fat as an energy source. The idea is not to starve oneself, but to consume healthier, more intelligent choices of carbohydrates that give a steady source of energy and make it easier to control cravings.

Morning (Start Clean & Light)

Start with:

• warm water or warm lemon water

Breakfast options:

•  2-3 hard-boiled eggs served with vegetables.
•  Paneer stuffed besan chilla.
•  Greek-style yogurt and nuts with a few berries.
•  Scrambled eggs with spinach/mushrooms.
•  Yogurt, nuts + seeds( no sugar) Smoothie

High protein + low carbs keeps you satiated throughout the day.

Snack (Small, Clean, and Filling) Mid-Afternoon Snack

•  A handful of nuts (almonds/walnuts)
•  Coconut water
•  A bowl of sprouts
•  A small portion of carb (apple, pear, small banana) fruit.

Just enough to keep your hunger level stable.

Lunch (Your Main Low-Carb Meal)

Take a plate of high protein, moderate fats, and low carbohydrates.

Ideal Plate:

•  Protein: grilled fish, paneer, tofu, eggs or rajma/chole (separately in small quantities)
•  Vegetables: a big portion - sabzi, stir-fried vegetable or salad.
•  Carbs: 1-2 small whole-wheat rotis/ 1/2 bowl brown rice/millet roti

Optional:

• 400 mg f olive oil or ghee, which are good fats.

It helps in fat burning and at the same time it satisfies you.

 Evening Snack (Keep It Simple)

•  Green tea, lemon tea or black coffee.
•  Roasted chana or peanuts
•  A small bowl of curd
•  Cucumber salad(cucumber + tomatoes + lemon) with low carb.

It prevents you from craving in the evening, which is usually the main cause of over-eating.

Dinner (Lightest Lunch of the Day)

Cut down on carbs at night to only a handful.

Simple Dinner Options:

•  Panera paneer/tofu vegetable soup.
•  Sauteed vegetables and grilled chicken/fish.
•  Paneer bhurji with salad
•  Egg curry and small roti or no roti.
•  Genuine tofu or mushroom stir-fried.

You will get slim by sleeping and wake up slim.

Before Bed (Optional)

•  Warm water
•  Or herbal tea
•  Or turmeric milk (mostly light no sugar)

Simple Tips to Speed up Low-Carb Workouts.

•  Do not consume sugar at all as it slows down weight loss.
•  Cut back on rice, bread, pasta, potatoes, and sweets.
•  Add more vegetables, protein, and good fats to your diet.
•  Drink plenty of water.
•  Skipping meals leads to a slower metabolism, so don't do that.
•  Don’t overeat, eat in moderation.
•  Do exercise for not less than 20-30 minutes every ​‍​‌‍​‍‌​‍​‌‍​‍‌day.

Easy​‍​‌‍​‍‌​‍​‌‍​‍‌ high-protein diet plan for staying full longer and managing hunger naturally

High-Protein Diet (A Perfect Remedy If One Is Hungry)

A high-protein diet helps one feel full for a longer time and also restricts the desire for extra food besides giving you more energy throughout the day. Protein should be a part of every meal by all means but it should be done in a very natural, easy and non-compulsory way.

Morning (start strong and full)

Start with:

• Warm water or warm lemon water.

Breakfast options:

•  3 boiled eggs + vegetables
•  Paneer bhurji and 1 whole wheat roti.
•  Greek style curd with nuts and a few berries.
•  Paneer besan chilla filling.
•  Spinach, mushrooms, or onion omelette.
•  If you want something light yet full of proteins, eat sprouts chaat.

 When protein is eaten in the morning you will not have any hunger till lunch.

Quick protein boost (mid Afternoon snack)

•  One or two almonds, walnuts, or pistachios.
•  Small bowl of sprouts
•  Glass of buttermilk
•  A protein shake of curd + nuts + seeds (no sugar)

This keeps your hunger at a steady level and prevents you from overeating later on.

Lunch (your protein-rich meal)

Make your lunch with a definite emphasis on vegetables and proteins.

Your ideal plate:

•  Protein: chicken, fish, eggs, paneer, tofu, rajma, chole or dal, grilled ones.
•  Veggies: a large portion - stir-fried, sabzi, or salad.
•  Carbs: keep it moderate - 1-2 rotis/ a small bowl of brown rice/millet.

Optional:

•  Ghee or olive oil 1 spoon of healthy fats.

This lunch will energize you and you'll be ready to work without feeling sleepy.

Evening Snack (Low-Fat but High in Protein)

•  One or two boiled eggs
•  A handful of peanuts or chana which have been roasted.
•  A cup of curd
•  A few pieces of paneer tikka
•  Light coffee/tea with a very little sugar.

This snack resists evening hunger, the most common one to which people give in.

Dinner (Protein + Veggies = Light and Full).

Your dinner should be simple, primarily protein, and low in carbs.

Dinner ideas:

•  Chicken or fish marinated with vegetables in a grill.
•  Paneer stir-fry with capsicum and onions.
•  Egg curry and 1 small roti or none whatsoever.
•  Tofu vegetable bowl
•  Dal + sabzi home-style desired.

The way you will end the day will be a full one but not a heavy one.

Before Bed (Optional)

•  A glass of warm milk (sleeping powder)
•  Or herbal tea
•  Or simply warm water

Minor Additions to a High-Protein Diet that Work.

•  Make every meal a protein meal.
•  Drink a lot of water- protein isn't effective without water.
•  Snack wisely (nuts, eggs, chana).
•  Stay away from excessive sugar or junk food.
•  Lean proteins should be your choice more often.
•  Work out, but as little as a 20-minute walk can ​‍​‌‍​‍‌​‍​‌‍​‍‌do.

Beginner-friendly​‍​‌‍​‍‌ intermittent fasting method for steady energy and weight control 

The Intermittent Fasting Diet (Time-Based Eating)

Intermittent fasting is misunderstood as eating less; however, it is about eating food during a specified period only so that the body can have enough time to rest as well as digest and burn fat. The idea is not, in fact, to skip meals but to eat at the right time.

What comes next is a rather dialectical daily friendly approach based on the most popular 16:8 (fast 16 hours, eat during 8 hours) approach.

Your Eating Window: 12 PM to 8 PM

(You are free to adjust this time according to your daily routine).

In the Fasting Hours (8 PM -12 PM)

It is allowable to have:

•  Water (either plain or warm)
•  Lemon water (no sugar)
•  Black coffee
•  Black tea or green tea
•  Herbal tea

The absence of sugar, milk, and juices helps keep the body in a fat-burning mode.

Noon (Break the fast light and clean) Your First Meal.

You should have something that does not over-stimulate your digestive system:

• A bowl of fruits + nuts
• Sprouts chaat with lemon
• Greek-style curd with seeds
• 2 boiled eggs + cucumber
• poha or upma (light, not too oily)

Goal: Your first step should be a good one, not with something heavy.

2-3 PM -Lunch (Your Main, Balanced meal)

Plate: cover your plate with all the necessities:

•  1-2 rotis or a little bit of rice.
•  A grain of dal, chole, rajma or sambar.
•  Vegetables -- sabzi or stir-fry
•  Protein - eggs, paneer, tofu, fish or chicken.
•  Curd on the side

A good meal at mid-day will keep your energy levels on par and also prevent hunger at mid-day. 

5 PM -- Snack (Light & Clean)

Be this plain and not excessively grave:

•  Tea/ Coffee (a small amount, or none, of sugar)
•  Roasted chana or peanuts
•  Makhana
•  Buttermilk
•  A fruit (optional)

Not too much to keep you till dinner.

7-8 PM-Dinner (Your Last meal of the day)

Retreat to bed with the light meal:

•  Vegetable soup with toast
•  Chicken/ fish fried with vegetables.
•  Paneer/tofu stir-fry
•  Egg curry with 1 small roti
•  Khichdi (light and delicious)

Make an effort to eat less at dinner than at lunch.

After 8 PM -- Back to Fasting

• When necessary, it is only water or herbal tea.

Minor Behaviors That will help make Intermittent Fasting More Effective.

• Drink water and thus, keep your body hydrated at all times.
• Refrain from overeating during the eating period.
• Eat meals that are less dense in junk.
• Avoid oily or heavy food at breaking of the fast.
• Try and have a regular schedule daily.
• Take a short walk after your ​‍​‌‍​‍‌meals.

Healthy​‍​‌‍​‍‌ plant-based Indian diet plan for weight loss and everyday lifestyle

Plant-Based or Vegetarian Indian Diet: An Easy Adaptation

(Light, convenient, and snaps on to the Indian food practices daily)

• Plant-Based or Vegetarian Diet Plan

Morning (Immediately after waking up)

• It is considered a healthy habit to start your day by drinking a warm glass of water with lemon or plain warm water.
• You can also have some cumin or carom seeds water, whatever that you prefer, extending the goodness to your stomach.

Breakfast (Light and nutritious)

• Poha/upma vegetable bowl with the addition of vegetables (peas, carrots, and coriander).
• Or 2 besan chillas, with some chutney for a change.
• Another alternative can be a smoothie in case you are in a hurry and it is made from spinach, almond milk, oats, and banana.

 Breakfast should be comfortable and no more than what is enough to sustain you until lunch.

Mid-Morning (Light snack)

•  Eat something delicious, a few roasted chana or a handful of peanuts.
•  You can also go for a banana or a small apple, or a seasonal fruit.
•  Coconut water can also be a great refreshment.

Lunch (Complete meal, homemade, and wholesome)

•  1-2 rotis using whole wheat or multi grain atta.
•  One big bowl of sabzi-e-bindi or lauki or beans or gobhi or whatever is fresh and in     season.
•  A plate of dal/ rajma/chole for the protein source.
•  You may take a little bit of brown rice or millet.
•  Finish with a simple salad cucumber, carrot and lemon.

It satisfies you and won't bring the feeling of heaviness.

Evening Snack (Light energy boost)

•  Tea/coffee without (or very little) sugar.
•  Enjoy it with a sandwich made of veg. roasted makhana or a small sandwich.
•  If you want something warm, have a bowl of veggie soup.

Dinner (Super easy and uncomplicated)

•  1-2 rotis of vegetable khichdi or simply a bowl of vegetable khichdi.
•  Protain dish A curry of mixed vegs or a bowl of paneer/tofu bhurji.
•  Try to have warm turmeric milk or plain warm water (at the end of the meal).

Dinner should also be comforting, but don’t get too full--keep it simple.

Before Bed (Optional)

•  A handful of soaked almonds or some jaggery if you want something sweet.
•  Or finish the day with a glass of hot water.

Quick Tips to Make It Work

• Majority of your plate should be fresh vegetables, lentils, whole grains and fruits.
• Make it a habit to include tofu, paneer, dals, and sprouts as the protein source each day.
• Cook using healthy oils- olive oil, mustard oil or groundnut oil.
• Keep the intake of processed, fried and sweetened food to the bare minimum.
• Drink enough fluids throughout the ​‍​‌‍​‍‌day.

Healthy​‍​‌‍​‍‌ DASH diet routine to keep blood pressure under control and enhance the overall lifestyle

(DASH Diet (Best for BP and General Health)

Morning (Right after Waking Up)

•  Start your day with a glass of warm water or lemon water.
•  If you want to have a calming cup of tea, you can have a light green tea.

Breakfast (light, refreshing and heart-healthy)

•  A serving of oats cooked in low-fat milk with a few banana or apple slices.
•  You can also have vegetable dalia, and it won’t be heavy on you.
• If you want something simple, 2 moong dal chillas with a dipping of mint chutney will be perfect.

Use salt sparingly and avoid frying food too much.

Mid-Morning Snack

•  A small bowl of fresh fruit including papaya, apple, or pear.
•  Cocanut water is another great choice, it is rejuvenating and does not put too much   pressure on the blood pressure.

Lunch (Well balanced and nutritious)

•  One-two pieces of whole wheat roti, or a small portion of brown rice.
•  Lots of sabzi - you may try lauki, tinda, beans or spinach-based food.
•  A dish of lentils or light rajma (less salt, less oil).
•  Salad--cucumber, tomato, carrot, lemon.

The main idea is simple: more veggies, less salt and the minimum of oil.

Evening snack (healthy energy booster)

•  One of the unsalted nuts like almonds or walnuts.
•  Or chana/ Murmura roasted and squeezed lemon.
•  If you are a tea person, make it light and don’t have any salty snacks as a side.

Dinner (Light and easy to digest)

• 1-2 rotis OR vegetable khichdi.
•  One person bowl of lightly cooked sabzi spinach, lauki or mixed veggies.
•  A clear vegetable soup or a bowl of dal soup is also enthusiastic.

Try having dinner early if you can so that it won’t be too late.

Before Bed (Optional)

•  Low fat milk (warm, only if you like it).
•  Or soothe your stomach by boiling some water.

Clever DASH Tips

•  Cut down on salt intake- stay away from pickles, papad, chips, and packaged foods.
•  Use healthy oils such as olive oil or mustard oil in small amounts.
•  Enrich your diet with fruits, greens, whole grains, lentils, and nuts.
•  Avoid sweetened drinks, pastries, and fried fatty foods.
•  Drink enough water and get a minimum of 20-30 minutes physical activity ​‍​‌‍​‍‌daily.

Easy keto diet plan for fast weight loss in a short and healthy way

Keto Diet (Quick Weight Drop, Short Duration)

 

Morning​‍​‌‍​‍‌ (Right After Waking Up)

• Opening with warm water or lemon water (without honey) is always good.
• And if you are a tea or coffee lover, then add a little milk or coffee + small butter or coconut oil mixture (bullet coffee) will be a great option.

Breakfast (High-fat, low-carb, keeps you full for hours)

•  Ghee or butter-based Masala omelette with fresh vegetables (spinach, tomatoes, and   capsicum).
•  Alternatively, you can have scrambled paneer made in coconut oil.
•  Avocado slices with a small portion of nuts will work if you want to have a light meal.

Mid-Morning Snack

•  Almonds, walnuts, or pecans - take any one of these in a handful.
•  Alternately, you can have a small bowl of cucumber slices with salt and pepper.

Lunch (Clean, filling, and low-carb)

•  Paneer or Tofu stir fry with the fresh vegetables like broccoli, capsicum, and zucchini   cooked in ghee or olive oil.
•  Saturated vegetables with coconut oil in a bowl.
•  If you are an egg lover, then go for boiled eggs + butter spinach.
•  Stay away from rice, chapati, dal, or any starchy food.

 Evening Snack

•  Keto-friendly tea/coffee (without sugar).
•  A small number of cheese cubes or olives.
•  Small handful of roasted peanuts or almonds (not more than a few).

Dinner (Light but rich in healthy fats)

•  Grilled Paneer or Herb infused Tofu are good options for dinner.
•  Or a vegetable soup consisting of mushrooms, spinach, and cream.
•  Also, you can eat salad made out of leafy vegetables, olive oil, and lemon.

Dinner has to be low in carbohydrate content but should be filling enough to keep away the late-night snack craving.

 Before Bed (Optional)

•  Warm cup of herbal tea is a good choice.
•  Just a few soaked almonds if you have a slight hunger feeling.

 Quick Keto Tips

• Avoid carbohydrates at all costs: no rice, roti, bread, potatoes, sugar, fruits (except for avocado).
• Use good fats: ghee, butter, coconut oil, olive oil.
• On the protein side: eggs, paneer, tofu, curd (without sugar), nuts.
• Keto diet makes one thirsty so keep a lot of water coming your way.
• Do not keep on Keto diet for a long time; using it in short periods is the best ​‍​‌‍​‍‌option.

Easy flexitarian diet plan that balances vegetarian food with occasional meat

The Flexitarian Diet Plan(Flexible + Vegetarian).

• (Mostly​‍​‌‍​‍‌ vegetarian, flexible, and very easy to follow)

Morning (Start light and refreshing)

• Start your day with a glass of warm water with lemon or just plain warm water.
• If you like tea or coffee, take a small cup—don't be heavy.

Breakfast (Simple, comforting, and energising)

• Vegetable poha or upma with a lot of peas, carrots, and coriander is great.
• Besides that, you can make 2-3 moong dal chillas with mint chutney.
• In case you want a cool dish, make a fruit + oats smoothie with curd or almond milk.

Mid-Morning Snack

• A small seasonal fruit such as apple, papaya, banana, or muskmelon. 
• If you want something crunchy, a handful of roasted nuts will also be nice.

Lunch (Balanced and hearty)

• 1-2 whole wheat rotis or a bowl of brown rice/millets.
• A sabzi serving, that is, bhindi, beans, lauki, spinach, or any seasonal vegetable, should be enough for you.
• Protein can be sourced from a bowl of dal, chole, or rajma.
• Small salad made of cucumber, carrot, and lemon to freshen you up.

Occasionally non-veg if you want to:

•  One or two times (optional) in a week, you can add a small portion of grilled chicken or fish.

 Evening Snack (Light and satisfying)

• Tea or coffee with a small healthy snack like roasted makhana, peanuts, or a whole-grain veg sandwich is perfect for you.
• If you prefer, pepper fruit bowl will refresh and satisfy you.

 Dinner (Simple, low on oil, easy to digest)

• 1-2 rotis or a bowl of veg khichdi.
• A comforting bowl of dal or vegetable soup is also a good idea.
• Paneer or tofu bhurji are the alternatives you can go for if you want more protein.

If you want to add non-veg occasionally:

• That can be a small piece of grilled fish or simple chicken soup.

 Before Sleep (Optional)

• Warm turmeric milk or herbal tea is great to have before sleep.
• If you are hungry just have a couple of almonds that have been soaked.

Flexitarian Tips to Make Everyday Life Easier

• Make your meals mainly vegetarian (80-90%); non-veg should be added only when you want to.
• Do not forget to fill your plate with vegetables, fruits, whole grains, and lentils.
• What about animal-based foods? Choose the most nutritious and healthiest option: Eggs, grilled chicken, or fish – deep-fried items should be avoided.
• Do not indulge into sugar, refined flour, and heavily fried snacks too often.
• Keep up with your water intake and add a short daily walk to your ​‍​‌‍​‍‌routine.

Traditional ayurveda diet ideas for holistic wellness and natural energy

Eating​‍​‌‍​‍‌ Ayurveda (Holistic Indian Approach).

• (Focuses on balance, digestion, calm mind, and natural Indian foods)

Morning (Gentle start to awaken digestion)

• Don't forget to drink warm water in the morning, which can also be served with tulsi, lemon, or cinnamon if you want to spice it up a bit.
• Herbs are good for you! So, if you love herbal drinks, ginger–tulsi tea is what you should make.

Breakfast (Warm, light, and grounding)

• Hot vegetable upma or poha with fresh curry leaves in a bowl.
• Maybe just a simple moong dal cheela with mint chutney if that sounds better to you.
• Have some warm khichdi made with moong dal and a few mild spices when you want something soft.

The sun salutes to warm and easily digestible foods according to Ayurveda.

Mid-Morning Snack (Fresh & hydrating)

•  A miniature bowl of fruits that are in season—papaya, apple, pomegranate, or banana.
•  Or let me tell you, if you want something that is both cool and soothing, drink coconut water.

Lunch (Your heaviest and most nourishing meal)

• 1-2 whole wheat or mixed grains roti 
• A cooked sabzi repast that is generous—like lauki, tori, beans, spinach or pumpkin.
• Basmati rice from the bowl with a dal of your choice, that is seasoned with cumin, hing, and turmeric.
• Would you like to add a little rice, less than a handful, and preferably with ghee? 
• What about a simple salad of cucumber and carrot? Keep it small though (too much raw food can slow digestion in Ayurveda).
• Make your lunch a full meal since this is the time when your digestive fire (Agni) is at its peak.

Evening Snack (Light and calming)

• Why don't you treat yourself to a cup of herbal tea—ginger, cinnamon, fennel, or chamomile?
• How about a handful of roasted nuts or murmura chaat with lemon to bring the flavor out?
• If a warm meal is what you crave, then have a small bowl of vegetable soup.

 Dinner (Light, warm, and easy on the stomach)

• One bowl of warm moong dal khichdi with just a little bit of ghee is great for dinner.
• Alternatively, soft roti (1-2) with a mild sabzi like lauki, tinda, or spinach can be had for dinner.
• Another choice could be a satisfying bowl of dal soup.
• According to Ayurveda, dinner should be consumed early, preferably before the sun goes down, or at least 2 hours before sleep.

Before Bed (Optional calming ritual)

• If you feel the need for a calming ritual, go for warm turmeric milk or nutmeg milk which helps relax the mind.
• Or better still, if warm water suits you better, then stick to that.

 Ayurvedic Eating Principles to Remember

• Try to eat meals that are warm, fresh, and made at home.
• Do not consume foods and drinks that are too cold since they decrease your digestion  rate.
• Do not mix too many food categories in one meal; keep it straightforward.
• Be aware of what you are eating, do not do it in front of a screen and do not let yourself be distracted.
• Quit eating when you are somewhat full, rather than when you are stuffed.
• Include among your spices: turmeric, ginger, cumin, coriander, and fennel as they are all natural helpers for digestion.
• Keep your body hydrated, but do not drink too much water during ​‍​‌‍​‍‌meals.