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14 Day Indian AntiInflammatory Diet

The document outlines a 14-day Indian vegetarian anti-inflammatory diet plan aimed at alleviating sciatica and inflammation, featuring meals without onion or garlic. Each day includes a structured meal plan with breakfast, lunch, snacks, and dinner, emphasizing budget-friendly ingredients and anti-inflammatory spices. Additional tips for cooking methods and hydration are also provided to enhance the diet's effectiveness.

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ar.pallvi190
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185 views4 pages

14 Day Indian AntiInflammatory Diet

The document outlines a 14-day Indian vegetarian anti-inflammatory diet plan aimed at alleviating sciatica and inflammation, featuring meals without onion or garlic. Each day includes a structured meal plan with breakfast, lunch, snacks, and dinner, emphasizing budget-friendly ingredients and anti-inflammatory spices. Additional tips for cooking methods and hydration are also provided to enhance the diet's effectiveness.

Uploaded by

ar.pallvi190
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PDF, TXT or read online on Scribd
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14-Day Indian Vegetarian Anti-Inflammatory Diet Plan

This plan is designed to support relief from sciatica and inflammation using simple, budget-friendly,

Indian vegetarian meals without onion or garlic.

DAY 1

Breakfast: Poha

- Flattened rice, peanuts, curry leaves, mustard seeds, turmeric, salt

- Cook with minimal oil and garnish with lemon juice

Lunch: Moong dal + Steamed rice + Lauki sabzi

- Dal tempered with cumin, turmeric, and hing

- Lauki cooked with cumin, ginger, and green chilies

Snack: Roasted chana + lemon water

Dinner: Vegetable khichdi

- Moong dal + rice + veggies like carrot, beans

- Season with ginger, cumin, turmeric

DAY 2

Breakfast: Suji upma with veggies

Lunch: Masoor dal + Red rice + Cabbage stir-fry

Snack: Ginger tea + Makhana

Dinner: Bajra roti + Palak-aloo sabzi

DAY 3

Breakfast: Ragi porridge

Lunch: Arhar dal + Jeera rice + Pumpkin sabzi


Snack: Banana + 5 almonds

Dinner: Idli + Mixed veg sambar (no onion/garlic)

DAY 4

Breakfast: Sabudana khichdi

Lunch: Chana dal + Roti + Bhindi sabzi

Snack: Carrot sticks + Coconut water

Dinner: Dalia pulao + Curd

DAY 5

Breakfast: Besan chilla with ajwain + tomato chutney

Lunch: Vegetable khichdi + Lauki raita

Snack: Herbal tea + Murmura chaat

Dinner: Millet roti + Beetroot sabzi

DAY 6

Breakfast: Idli + Coconut chutney

Lunch: Green moong dal + Rice + Carrot stir-fry

Snack: Amla juice + Dry fruits

Dinner: Roti + Tinda sabzi

DAY 7

Breakfast: Suji sheera

Lunch: Masoor dal + Red rice + Stir-fried spinach

Snack: Roasted peanuts + Lemon

Dinner: Vegetable dalia + Curd


DAY 8

Breakfast: Flattened rice with curd + jaggery

Lunch: Arhar dal + Millet roti + Aloo-methi sabzi

Snack: Haldi doodh

Dinner: Upma + Coconut chutney

DAY 9

Breakfast: Ragi dosa + Tomato chutney

Lunch: Chole (no onion/garlic) + Jeera rice + Cucumber salad

Snack: Makhana + Tulsi tea

Dinner: Oats porridge + Banana

DAY 10

Breakfast: Dhokla + Green chutney

Lunch: Moong dal + Rice + Pumpkin sabzi

Snack: Cucumber sticks + Black salt

Dinner: Bajra khichdi + Curd

DAY 11

Breakfast: Rava idli + Coconut chutney

Lunch: Green gram sprouts sabzi + Jowar roti + Beetroot salad

Snack: Ginger-lemon water + Peanuts

Dinner: Veg pulao + Lauki raita

DAY 12

Breakfast: Multigrain roti + Ghee + Jaggery

Lunch: Masoor dal + Jeera rice + Okra sabzi


Snack: Fresh fruit (papaya or guava)

Dinner: Oats upma + Mint chutney

DAY 13

Breakfast: Poha with coconut

Lunch: Moong dal + Roti + Spinach sabzi

Snack: Chamomile tea + Almonds

Dinner: Ragi roti + Mixed vegetable curry

DAY 14

Breakfast: Broken wheat porridge + Flax seeds

Lunch: Chana curry (no onion/garlic) + Rice + Carrot salad

Snack: Turmeric milk + Dry fruits

Dinner: Khichdi + Carrot raita

Tips:

- Cook in cold-pressed oils (mustard, groundnut)

- Use anti-inflammatory spices: turmeric, ginger, ajwain, cumin, hing

- Stay hydrated: 8+ glasses of water, herbal teas

- Use seasonal/local vegetables to stay budget-friendly

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