The Everyday Ayurvedic Kitchen: 4 Weeks of Meal Plans, Shopping Lists and 40 Recipes

What’s inside

4 weeks of complete meal plans (breakfast, lunch, dinner, snacks): autumn–winter, spring, summer, express
4 tick-box shopping lists with quantities for 2 people
4 timed Sunday prep plans
40 recipe cards: basics, breakfasts, mains, soups, sides, drinks and a sweet
The traditional effect of every recipe on Vata, Pitta and Kapha
The basic Ayurvedic pantry, spice by spice
A substitution table: gluten-free, lactose-free, vegan
The 12 most common beginner mistakes and how to avoid them

Who is it for?

You have read about Ayurveda and want to put it into practice in the kitchen without getting lost.
You cook for two (or for a family, by doubling) with supermarket ingredients.
You like being told what to cook and what to buy — and then understanding why.
You are short of time on weekdays and want a Sunday routine that actually holds.

This guide is not for you if…

You are looking for a weight-loss diet or a way to treat a condition: that is not what this guide is for.
You follow a prescribed medical diet (kidney disease, treated diabetes, severe allergy): see your doctor or a dietitian first.
You want elaborate Indian restaurant recipes: everything here is simple, everyday food.

Contents (46 A4 pages)

How to use this guide
The principles of Ayurvedic cooking in ten minutes
The basic Ayurvedic pantry
Getting organised: the Sunday method
Week 1 — Autumn–winter: comfort
Week 2 — Spring: lighter without going without
Week 3 — Summer: cool without icing
Week 4 — Express: 20 minutes per meal, all year round
Recipes 1 to 6 — The basics
Recipes 7 to 13 — Breakfasts
Recipes 14 to 20 — Kitchari, dals and curries
Recipes 21 to 26 — Grains and vegetables
Recipes 27 to 32 — Evening soups
Recipes 33 to 37 — Chutneys, sides and a sweet
Recipes 38 to 40 — Drinks
Adapting the meal plans to your dosha
Substitutions: gluten-free, lactose-free, vegan
The 12 most common mistakes
Your own week
Precautions
Going further
Sources

Free excerpt

The Sunday prep plan (week 1)

Two hours, no more. The idea is not to cook the whole week in advance — tradition prefers freshly made food — but to do everything slow on Sunday and keep everything quick for the week.

0:00 — Soak. Put 250 g of mung beans to soak in plenty of cold water, and a handful of almonds in a bowl.
0:05 — The ghee. Melt 250 g of unsalted butter over very low heat for the week’s ghee (recipe 1). It cooks by itself while you do the rest; keep an eye on it.
0:10 — The squash. Cube a butternut squash, drizzle with ghee, sprinkle with cumin and roast at 200 °C (400 °F) for 35 minutes.
0:20 — The spice blend. Toast and grind the house blend (recipe 2): it will season every dish of the week in one spoonful.
0:45 — The soup. Blend half the roasted squash with stock and ginger (recipe 27); keep one portion in the fridge for Monday night and freeze two.
1:00 — The dal. Drain the mung beans and start the dal (recipe 16). Half goes in the fridge for Monday lunch, half in the freezer for Saturday.
1:40 — Strain the ghee, wash up, label the boxes with the date. Done.

Reproduced exactly as it appears in the guide.

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Frequently asked questions

Do I need to know my dosha to use this guide?

No. The meal plans are designed to suit most profiles in each season. A chapter then explains how to adjust them if you know your dominant dosha.

Are the ingredients easy to find?

Yes: rice, lentils, seasonal vegetables, common spices. Only a few ingredients (split mung, asafoetida) are easier to find in Indian or health-food stores, and an alternative is always given.

Are the recipes vegetarian?

Yes, all of them. The Ayurvedic tradition does not require vegetarianism; the guide adopts it for simplicity and shows where you can add fish or poultry if you wish.

What format is the guide?

A private web page laid out for A4 printing: in any browser, the “Save as PDF” button opens the print dialog, where you choose “Save as PDF”. You keep a PDF on your computer or phone and can print it.

How do I access the guide after paying?

Instantly: after payment, Stripe sends you back to your guide’s page. Stripe also emails you a receipt. If you lose the link, email us from the address on the receipt.

What if the guide isn’t right for me?

Email admin@tech-bharat.com within 14 days and we’ll refund you in full, no questions asked.

Does the guide replace a practitioner or a doctor?

No. It is a guide to wellbeing and cooking practices inspired by the Ayurvedic tradition. For any symptom, treatment or particular situation (pregnancy, illness), see a doctor.