3 Day The Sattvic Diet Meal Plan (PDF)

What is the Sattvic diet? This Sattvic diet meal plan puts a new spin on vegetarian diets. Here is a 3-day sample meal plan based on the Sattvic diet.

What is The Sattvic Diet and How Can We Apply the Sattvic Diet Meal Plan?

Sattvic foods are pure foods offered by nature. They ensure human health, and physical and mental development. Sattvic foods, while strengthening the body, improve brain and mental health. This diet, which is highly regarded by vegetarians and vegans, is essentially a diet originating from Indian philosophy. Sattvic literally means spiritual. Sattvic nutrition includes all sprouted grains, fruits, vegetables, herbs, and legumes. Ancient Indian texts divided food into three groups according to the effects they had on the soul and body. According to Ayurveda (an Indian alternative medicine system), the quality of foods is defined as follows:

  • Sattvic (spiritual) properties
  • Rajasic (actual) properties
  • Tamasic (material) properties

Ayurveda states that all the food we eat affects our mind and mood. Ayurvedic physician and educator Dr. Abhilash Haridas talks about the Sattvic diet’s feature of enriching people and improving mood. Dr. Haridas says that rajasic foods make people materialistic and selfish, while tamasic foods do not benefit either the body or the mind. “Tamasic foods cause our life energy to diminish, our reasoning to be hazy, and the unwellness of human beings to come to the fore.”

Sattvic foods are the purest foods nature has to offer; They ensure human health and physical and mental development. While Sattvic foods strengthen the body, they also cleanse the mind and improve intelligence. In addition to the balanced energy flow in the body, these foods enable the development of the immune system and the creation of a dynamically harmonious body.

The freshness of the foods in the Sattvic diet is very important. Food should be grown in organic conditions. Canned and ready-made foods (i.e. foods with preservatives, sweeteners, or food dyes) should be avoided. Food should not be overcooked and should be consumed fresh. Waiting leads to a decrease in the value of food. The person who cook the foods should prepare the food in a good mood and should not rush it.

The flavors of the food should be preserved as much as possible. The use of salt and spices should not be excessive. Care should be taken to use non-hard (mild) spices such as cumin and turmeric. Excessive use of garlic and hot peppers should be avoided. The most important purpose of Sattvic nourishment is to advance our evolution and reach our real potential, by reaching cosmic consciousness.

What Can Be Consumed in The Sattvic Diet Meal Plan?

Sattvic diet meal plan

Sattvic diet meal plan – Foods that you are free to consume

  • Cereals: Buckwheat, wheat, corn, barley, rice, oats, quinoa
  • Seeds: Flax seeds, chia, hemp seeds, sesame seeds, black cumin seeds, poppy seeds
  • Nuts: Hazelnuts, almonds, walnuts, cashews, sunflower seeds, pumpkin seeds
  • Legumes: Lentils, beans, mung beans, chickpeas
  • Fruits: Seasonal fruits, both dried and fresh
  • Vegetables: All seasonal vegetables
  • Spices: All spices
  • Natural sweeteners: Honey, coconut sugar, molasses, maple syrup, etc. (processed white sugar should not be consumed)
  • Beverages: Water, fruit juice, decaffeinated herbal tea
  • Oils: Olive oil, sesame oil, red palm oil, flax oil, ghee, etc.
  • Milk and dairy products: High quality milk, yogurt and cheese, such as pasture products, almond milk, coconut milk, cashew milk, nut and seed-based cheeses

Sattvic Diet Meal Plan

Day 1

Breakfast: Sprouted quinoa puree with almond milk, strawberries, flax seeds, and unsweetened coconut

Lunch: Vegetable bowl with chickpeas and tahini sauce

Dinner: Mung beans, tofu and wild rice casserole

Day 2

Breakfast: Yogurt with strawberries, walnuts, and cinnamon

Lunch: Salad of fresh vegetables, tofu, lentils, and paneer cheese

Dinner: Chickpeas and vegetable coconut curry

Day 3

Breakfast: Oatmeal with boiled peaches and cashew butter

Lunch: Quinoa salad with sweet potatoes, bean sprouts, and kale

Dinner: Mango, rice, chickpeas and coconut milk

There are thousands of edible plants in the world. Grains, legumes, vegetables, fruits and herbs…there is an alternative to everything in nature. According to the Sattvic vegetarian diet, and the thought that you will be missing something if you give up animal food is part of the false consciousness imposed on us since childhood. The thought that you cannot get your needs such as protein and calcium from plants is a result of our false perceptions that are not based in reality.

Printable (PDF) Sattvic Diet Meal Plan

Meals Day 1 Day 2 Day 3
Breakfast Sprouted quinoa puree with almond milk, strawberries, flax seeds, and unsweetened coconut Yogurt with strawberries, walnuts, and cinnamon Oatmeal with boiled peaches and cashew butter
Lunch Vegetable bowl with chickpeas and tahini sauce Salad of fresh vegetables, tofu, lentils, and paneer cheese Quinoa salad with sweet potatoes, bean sprouts, and kale
Dinner Mung beans, tofu and wild rice casserole Chickpeas and vegetable coconut curry Mango, rice, chickpeas and coconut milk

See Also:

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