Ayurvedic Diet Chart for Pre-Winter and Winter Season
Support your immunity and digestion during the cooler months with a nourishing Ayurvedic diet. This pre-winter and winter food plan is crafted to balance Vata dosha and keep your body warm, energized, and grounded using seasonal, sattvic foods.
| Ayurvedic Winter Breakfast Ideas |
| Wheat sweet dalia / Broken wheat porridge |
Oats porridge cooked with ghee and jaggery |
| Chapati made from wheat with ghee or butter |
Red rice kheer |
| Seasonal cut fruits |
Ragi upma |
| Soaked seeds (pumpkin, watermelon) |
Soaked dates and figs |
| Barley chapati |
Mixed vegetable soup |
| Ayurvedic Lunch Plan for Winter |
| Mixed vegetable curry |
Roasted chickpea flour (sattu) drink with jaggery |
| Pointed gourd or beans curry |
Brown rice and buttermilk upma |
| Multigrain chapati (ragi, wheat, jowar, bajra) |
| Bottle gourd and pumpkin curry in buttermilk |
Moong dal curry with brown rice |
| Brinjal curry sauteed in ghee |
Red kidney beans and barley hotchpotch |
| Healthy Winter Snacks (According to Ayurveda) |
| Wheat or multigrain energy bars |
Wheat or chickpea raab / sweet sheera |
| Herbal drinks (tulsi, mint) |
Warm jaggery-date tea |
| Puffed rice or barley |
Lightly roasted dry fruits |
| Ayurvedic Dinner Ideas for Pre-Winter and Winter |
| Red or brown rice gruel |
Spinach curry with rice |
| Sponge gourd curry |
Jowar and ragi hotchpotch |
| Bitter gourd curry |
Fenugreek leaves and French beans pulao |
| Soybean curry |
Barley roti |
Foods to Avoid During Winter (As per Ayurveda):
Dry and stale foods.
Packaged or canned fruits and beans.
Extremely sour, spicy, or pungent foods.
Fried foods, refined oils.
Processed and preserved foods.
Bakery products and salted snacks.
Pickles, heavy dips.
Soda, carbonated drinks.
Heavy dairy products like cheese or paneer.
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Must-Include Foods in Winter Ayurvedic Diet:
Cow ghee and cow milk.
Pumpkin.
Red or brown rice.
Multigrains (ragi, jowar, wheat), moong beans.
Seasonal vegetables: bottle gourd, beetroot, carrot, sponge gourd, bitter gourd.
Dry fruits: dates, figs, almonds, raisins.
Natural sweeteners: jaggery.
Winter fruits: bael, amla, apple, pomegranate, zuzuba.
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