7-Day Sattvic Meal Prep Plan for Beginners
✅ 2-Hour Weekend Prep – Spend just 2 hours on Sunday cooking sattvic staples like rice, moong dal, and lightly steamed vegetables. These form the foundation of a week’s worth of nourishing meals.
✅ Balanced & Light – Each meal is designed to be digestion-friendly, tridoshic (balancing for all constitutions), and aligned with the sattvic principle of purity and simplicity.
✅ USA/EU Swaps – No ridge gourd or drumstick in your region? No problem. Use zucchini instead. Spinach can easily replace Indian greens, while apples and berries stand in for tropical fruits.
🌸 Shopping List (USA/EU Friendly)
Core Pantry Items
Produce (USA/EU seasonal options)
7-Day Sattvic Meal Prep Plan
Day | Breakfast | Lunch | Dinner | Add-Ons |
|---|---|---|---|---|
Mon | Warm lemon-ginger water; fruit + soaked almonds | Moong dal + rice + steamed veg | Light khichdi + ghee tempering | CCF tea |
Tue | Banana-date milk (or oat milk) | Veg pulao (use prepped rice + veg) | Steamed veg + quinoa (fresh cook) | Golden milk |
Wed | Yogurt (or coconut yogurt) + fruit | Khichdi bowls (add spinach) | Moong soup + roasted sweet potato | Herbal tea |
Thu | Warm lemon-ginger; poha-style rice leftovers | Rice + dal + cucumber raita | Veg stew (light) + rice | Breath break |
Fri | Oats with dates & nuts | Millet upma or rice + veg | Spinach dal + rice (small portion) | Fennel water |
Sat | Seasonal fruit plate | Khichdi with carrots/peas | Steamed veg + tahini-lemon drizzle | Short walk |
Sun | Warm lemon-ginger; semolina porridge (light) | Buddha-style sattvic bowl | Clear veg broth + rice | Early sleep |
Plan Overview (Principles)
🌅 Morning: Begin light and fresh—warm water, fruit, gentle grains.
☀️ Afternoon: Main meal of the day with rice, dal, and vegetables for sustained energy.
🌙 Evening: Keep it light—soups, khichdi, or steamed veggies for easy digestion.
🔑 Core principles:
Weekend Batch Prep (2-Hour Routine)
Krishna doesn’t reject love—he transforms it. He shows Arjuna that true love is:
Time-Saving Assembly Scripts
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