Feeling lighter, healthier and energized begins with a healthy gut

EXPLORE MY GUT HEALTH ONE DAY MEAL PLAN

Try this thoughtfully crafted selection of delicious, gut-friendly Ayurveda meals designed to boost digestion, reduce bloating, and enhance overall wellness.

Packed with probiotics, fiber, and nutrient-rich ingredients, this plan supports a healthy gut and revitalizes your whole body. Feel the difference with every bite!

Breakfast

Warm Spiced Quinoa Porridge

Ingredients:

  • 1 cup quinoa

  • 1 cups water or almond milk

  • 1 cup of probiotic live-cultured yogurt (plant based preferred)

  • 1 tablespoon chia seeds

  • 1/2 teaspoon ground cinnamon

  • 1/4 teaspoon ground ginger

  • 1 tablespoon honey or maple syrup (optional)

  • Fresh berries or sliced apple for topping

Instructions:

  1. Rinse the quinoa under cold water.

  2. In a saucepan, combine quinoa and water or almond milk. Bring to a boil.

  3. Reduce heat to low, cover, and simmer for 15 minutes until quinoa is cooked.

  4. Stir in chia seeds, cinnamon, and ginger. Cook for an additional 2 minutes.

  5. Sweeten with honey or maple syrup if desired. Top with fresh berries or sliced apple before serving.

LUNCH

Ayurvedic Kitchari

Ingredients:

  • 1/2 cup split yellow mung beans

  • 1/2 cup basmati rice

  • 1 tablespoon ghee or olive oil

  • 1 teaspoon cumin seeds

  • 1 teaspoon coriander powder

  • 1/2 teaspoon turmeric powder

  • 1 small carrot, diced

  • 1 small zucchini, diced

  • 1 cup spinach

  • 4 cups water or vegetable broth

  • Salt to taste

Instructions:

  1. Rinse mung beans and rice under cold water.

  2. In a large pot, heat ghee or olive oil. Add cumin seeds and cook until fragrant.

  3. Stir in coriander powder, turmeric powder, and diced vegetables. Sauté for a few minutes.

  4. Add mung beans, rice, and water or vegetable broth. Bring to a boil.

  5. Reduce heat, cover, and simmer for 30 minutes until beans and rice are soft.

  6. Stir in spinach and cook until wilted. Season with salt to taste before serving.

Dinner

Butternut Squash Dal Soup

Ingredients:

  • 1/2 cup red lentils and 1/2 cup of yellow mung beans

  • 4 cups vegetable broth or water

  • 2 cups butternut squash, peeled and cubed

  • 1 tablespoon ghee or olive oil

  • 1-inch piece of ginger, grated

  • 1 medium tomato, chopped

  • 1 teaspoon cumin seeds

  • 1 teaspoon ground coriander

  • 1/2 teaspoon turmeric powder

  • 1/2 teaspoon paprika

  • 1/4 teaspoon cayenne pepper (optional, for heat)

  • Salt and black pepper to taste

  • 1/2 cup coconut milk (optional, for creaminess)

  • Fresh cilantro, chopped, for garnish

  • Lemon wedges, for serving

Instructions:

  1. Rinse the Lentils: Rinse the red and yellow lentils under cold water until the water runs clear. Set aside.

  2. Prepare the Base: In a large pot, heat ghee or olive oil over medium heat. Add cumin seeds and cook until they become fragrant, about 1 minute.

  3. Add Spices: Stir in ground coriander, turmeric powder, paprika, and cayenne pepper (if using). Cook for 1 minute to toast the spices.

  4. Cook the Vegetables: Add the chopped tomato and cubed butternut squash. Sauté for 5 minutes until the squash starts to soften.

  5. Simmer the Soup: Stir in the rinsed lentils and vegetable broth. Bring to a boil, then reduce heat and simmer for 20-25 minutes, or until the lentils and butternut squash are tender and the soup has thickened.

  6. Blend (Optional): For a creamy texture, use an immersion blender to partially or fully blend the soup. Alternatively, blend in batches using a countertop blender.

  7. Add Coconut Milk (Optional): Stir in the coconut milk if using, and heat through. Season with salt and black pepper to taste.

  8. Garnish and Serve: Garnish with fresh cilantro and serve with lemon wedges on the side.

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