21 DAYS CONSCIOUS CHALLENGE. Week 2: Ayurvedic menu

September 28, 2020

• Day 1 Breakfast: 2 scrambled eggs with two cleansing vegetables (see table 1) of your choice or a bowl of cooked oat flakes with water and a tablespoon of flax seeds. Top with a handful of almonds or walnuts and ¼ cup of wild fruit (strawberries, blueberries or blackberries). Lunch: 3-4 ounces of grilled fish, tofu or tempeh with steamed cleansing vegetables + half a cup of brown rice + a piece of fruit for dessert. Dinner: Lettuce salad with 3 ounces of lean chicken or turkey or tofu or tempeh.
• Day 2 Breakfast: A cup of low-fat yogurt garnished with a handful of nuts, fresh fruit and a teaspoon of honey (optional). Lunch: 4 ounces of baked salmon with a side salad, dressed with extra virgin olive oil and vinaigrette + plus a piece of fruit for dessert. Dinner: A bowl of vegetable soup, such as lentil, broccoli or tomato.
• Day 3 Breakfast: Superfood smoothie. Lunch: Khichadi + a piece of fruit for dessert. Dinner: Grilled vegetables with miso sauce on a bed of boiled jasmine rice.
• Day 4 Breakfast: 2 egg scramble with vegetables (mushrooms and peppers) or oatmeal with fruits and nuts or superfood smoothie. Lunch: Khichadi + a serving of lean protein + a piece of fruit for dessert (optional). Dinner: Asparagus soup.
• Day 5 Breakfast: Coconut Cucumber Smoothie + a hard boiled egg (optional). Lunch: 3 ounces of baked salmon, seasoned with fresh dill and lemon + half a cup of brown rice + sautéed vegetables + an optional piece of fruit. Dinner: Khichadi.
• Day 6 Breakfast: Yogurt with granola. Lunch: 3 to 4 ounces of lean protein of your choice over Wild Rice Salad + one piece of fruit (optional). Dinner: Pumpkin Soup + a cup of cleansing vegetables.
• Day 7 Breakfast: Hot quinoa cereal with milk or spiced vegetable drink. Lunch: Khichadi + a piece of fruit for dessert (optional). Dinner: Kale salad and mandarin oranges + a cup of soup broth.