Ayurvedic Diet Chart for Adolescent Boys (Ages 10-19)
Support healthy growth, hormonal balance, and mental focus with this specially crafted Ayurvedic diet plan for adolescent boys. Rich in nutrients and easy to digest, this meal chart helps promote strength, immunity, and emotional well-being during the crucial teenage years.
| Healthy Ayurvedic Breakfast Options |
| Fresh pumpkin juice |
Barnyard millet porridge |
| Cow milk with rice |
Aloe vera juice |
| Boiled green moong beans |
Barley and rose porridge |
| Barley chapatti |
Wheat-jaggery raab (sweet soup) |
| Soaked pumpkin and watermelon seeds |
Dates and figs |
| Wholesome Ayurvedic Lunch Ideas |
| Toor dal (pigeon pea) with pointed gourd curry |
Moong bean curry with brown rice |
| Mixed vegetable or moong curry cooked in ghee |
Moth bean and barley khichdi |
| Chapatti made from multigrain flour (ragi, oats, jowar) |
| Green peas and cauliflower curry |
Brown rice gruel |
| Lightly cooked pumpkin soup or stir-fry |
Roasted chickpea (sattu) laddoo |
| Healthy Evening Snacks for Teens |
| Air-popped popcorn with corn or amaranth seeds |
Roasted dry fruits (almonds, walnuts, raisins) |
| Turmeric milk (haldi doodh) |
Basil-mint herbal tea |
| Freshly made spinach soup |
Roasted chickpeas |
| Light and Nourishing Ayurvedic Dinner |
| Ridge gourd curry |
Semolina and mixed vegetable upma |
| Bottle gourd or sponge gourd curry |
Ragi and jowar khichdi |
| Red or brown rice gruel |
Spinach or fenugreek leaf curry |
| Jowar-soybean chapatti |
Barley roti |
Foods to Avoid in an Adolescent Ayurvedic Diet:
Salted and fried snacks.
Pickles, spicy dips.
Processed or preserved foods.
Heavy dairy products (cheese, paneer in excess).
Refined oils and deep-fried items.
Carbonated drinks or soda.
Overly sour or pungent foods.
Bakery foods/tinned fruits/packet foods.
Black gram and split black gram (urad dal).
Beans, Refined flour (maida).
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Use in Moderation:
Baked or chilled foods.
Chillies, black pepper, strong spices.
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Recommended Ayurvedic Superfoods for Teen Boys:
Cow milk and cow ghee.
Amla (Indian gooseberry), pumpkin.
Pumpkin seeds, watermelon seeds.
Dates, figs, dry fruits.
Jaggery (natural sweetener).
Ragi, red/brown rice.
Barley, oats.
Multigrain flours, whole moong beans.
Bottle gourd, carrot, beetroot, sponge gourd, bitter gourd.
Sweet seasonal fruits like bael, amla, pomegranate, apple, and zizyphus (ber/zuzuba).
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