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
📰 Insights on Sattvic Food Wisdom
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Explore More Sattvic Food Wisdom & Holistic Lifestyle Tips
Discover more nourishing recipes in our Sattvic Food section section or dive deeper into mindful living with our Yoga & Meditation practices. These paths together support a sattvic lifestyle rooted in balance, clarity, and wellness.