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The Ayurvedic Meal Plan [Ayurvedic Recipes]

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Fit Kim | Yoga Lifestyles

As we grow older, it can be extremely challenging to lose weight or reduce body fat just through diet and exercise alone.

To really fight that stubborn fat, the ancient medical system of India, known as Ayurveda, uses age-old techniques that target the exercise-resistant fat by igniting your digestive fire.

This is the biggest difference between Ayurvedic weight loss and techniques and more conventional Western methods – Ayurveda focuses on why your fat cells are getting bigger and gives you solutions that work long term. Everyone has an Ayuervdic body type — you can check yours out here. These techniques have worked for thousands of years and can be performed on a daily basis.

In Ayurvedic medicine, there is a special term called ama, which means “toxins” and is considered to be the key to losing weight. Over time, we accumulate toxins in our bodies from our diet, stress and obviously from the environment. Water-soluble toxins can filter out of the body relatively easily, but fat-soluble toxins are much more stubborn and even cause fat cells to expand as they accumulate. This leads to weight gain and is often most visible in the stomach, hips and thigh areas.

To combat this, I recommend trying out Ayurvedic recipes which focuses on removing the toxins from your body and even shrinking fat cells. Here are some general guidelines as well as a sample menu plan to follow:

General Guidelines

  • Breakfast should be easy-to-digest foods like hot oatmeal, hot cereal or fresh fruit. Smoothies with minimal ingredients are a great choice as well.
  • Lunch should be your largest meal when you eat the heaviest foods – cheese, eggs, meat and desserts. FitKim note: don’t overdo it!
  • Dinnertime is when your digestive fire is the weakest, so this should be your smallest and lightest meal. Dinner should consist of small proportions of easy-to-digest foods such as soups or cooked vegetables. Dinner shouldn’t be eaten after 7 p.m. because your body’s digestion gets weaker at night and cannot process food as well; undigested food is turned into toxins and often stored in your fat cells.

A typical day’s meals could look like this:


Wake Up with Lemon Water

Ayurveda Meal Plan | lemonwater

Upon rising, squeeze half of a lemon into 8-16 ounces of water at room temperature. This is a great daily ritual to stimulate the digestive system, flush out toxins and begin rehydrating your body.


Berry Nutty Oatmeal

Ayurvedic recipes | berry oateal

I love this berry nutty oatmeal recipe because I can combine the dry ingredients in advance and have a nutritious but simple meal ready to go in no time. The oats, walnuts and seeds are a nice bonus to support brain health too.


4 Servings

Prep Time: 0 minutes       

Cook Time: 5 minutes

Total Time: 5 minutes



  • 4 cups Water
  • 2 cups Oats
  • 1 Tbsp. Cinnamon
  • ½ cup Nuts (walnuts are my favorite)
  • ¼ cup Seeds (pumpkin, hemp or sesame)
  • ½ cup mixed Berries (you can use fresh or frozen)



  1. Bring water to a boil. While heating up, evenly distribute oats into 4 bowls.
  2. Sprinkle cinnamon on top and then add nuts, seeds and berries to each bowl (evenly divided).
  3. Pour boiling water over oatmeal and mix gently. Let it cool for a couple of minutes before serving so the oats can become soft.



Detox Tea

Ayurvedic recipes | Detox tea

Coriander-Cumin-Fennel Tea, or CCF Tea, is a traditional Ayurvedic remedy that uses three herbs to create a detox tea that is balancing as well as extremely nurturing.


1 Serving

Prep Time: 0 minutes       

Cook Time: 5 minutes

Total Time: 5 minutes



  • 2 cups Water
  • 1 Tsp. Coriander
  • 1 Tsp. Cumin
  • 1 Tsp. Fennel

Note: You can combine equal parts of each herb in a glass jar and mix gently to prepare a bulk batch. There are also plenty of pre-made USDA certified organic teas available on the market, such as this one.



  1. Place herbs and water in a pot or a kettle and bring to a boil.
  2. Simmer for four to five minutes, strain and enjoy.




Chicken Curry Salad

Ayurvedic recipes | chicken curry salad

Ayurvedic medicine recognizes six tastes – sweet, salty, sour, bitter, astringent and pungent and believe we must experience all six tastes to feel satiated after a meal. Try to incorporate curry powder into as many meals as possible because it encompasses all six tastes.


4 Servings

Prep Time: 5 minutes       

Cook Time: 0 minutes

Total Time: 5 minutes



  • 1 Chicken breast, cooked and chopped
  • 1 cup plain Greek Yogurt
  • ½ cup Grapes, halved
  • ¼ cup Raisins
  • 2 Tsp. Curry powder
  • ¼ Tsp. sea Salt
  • ¼ cup Walnuts, chopped (optional)
  • Several Romaine leaves, chopped



  1. Mix the chicken in with the yogurt, grapes, raisins, curry, salt and walnuts.
  2. Place the lettuce divided evenly into four bowls and spoon the mixture on top, or chill until ready to serve.


Sauté Surprise

Ayurvedic recipes |sauteed vegetables

The key to planning what to eat for dinner is to keep in mind you want the meal to be light and super easy to digest. Surprisingly, raw foods such as vegetables are not the way to go for an Ayurveda dinner, but with cooked foods instead. I call this a sauté surprise because you can literally use whatever veggies you have on hand – just make sure to add lots of flavor to please your palate.


4 Servings

Prep Time: 5 minutes       

Cook Time: 10 minutes

Total Time: 15 minutes



  • Coconut or grapeseed oil
  • A variety of chopped Vegetables such as zucchini, squash, asparagus, mushrooms, etc.
  • A handful of Leafy Greens such as spinach or kale
  • Any Seasonings you like such as sea salt, black pepper, thyme, rosemary
  • Fresh Herbs for topping (optional)



  1. Add oil to a pan on medium to high heat. After a minute or so, add all of the chopped vegetables and cook until slightly tender, stirring occasionally.
  2. Add the leafy greens and seasoning, turn heat down to medium and cook until greens have wilted.
  3. Top with desired herbs and serve immediately.



One Comment

  • Hi, Kimberly!

    Yes, I am slowly beginning to notice that it is getting more difficult for me to lose weight. And I am not even 30!

    Thank you for your enlightening article. Some parts of it, like the general guidelines for breakfast, lunch, and dinnertime, could be common knowledge for a lot of people. But there are also some interesting points that are good to know.

    I am surprised about the need to eat cooked foods for dinner! For the longest time, we were made to believe that if we want to lose weight, we should eat raw foods like salads and fruits for dinner. At least we now know better!

    I am also pleased to know that curry powder impacts satiety. I love curry! I will definitely try the chicken curry salad, along with the other recipes.

    Thanks, Kimberly!

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