A – Almonds
Preparation:
Soak 6–8 almonds overnight → peel in morning. Can lightly dry roast.
Time:
Early morning (empty stomach) or 4–5 PM snack.
Join With:
Dates (1–2), warm turmeric milk, chia seeds.
Advanced Benefit:
Brain nourishment, healthy fats, stabilizes morning cortisol.
B – Broccoli
Preparation:
Steam 3–4 minutes (do not overcook). Add olive oil + lemon + black pepper.
Time:
Lunch or early dinner.
Join With:
Quinoa, grilled tofu, pumpkin seeds.
Advanced Benefit:
Liver detox support, anti-inflammatory, hormone balancing.
C – Chickpeas
Preparation:
Soak 8 hrs → pressure cook → use as salad or hummus.
Time:
Lunch.
Join With:
Cucumber, tomato, olive oil, tahini, lemon.
Advanced Benefit:
Plant protein, gut-friendly fiber, stable blood sugar.
D – Dates
Preparation:
Eat raw or blend in smoothie.
Time:
Pre-workout or mid-morning.
Join With:
Almonds, peanut butter, banana.
Advanced Benefit:
Natural energy, iron boost.
E – Eggs (Optional Flexitarian Protein)
Preparation:
Soft boiled / poached (avoid deep fry).
Time:
Breakfast or post-workout.
Join With:
Spinach, avocado, multigrain toast.
Advanced Benefit:
Complete protein, B12 source.
F – Flax Seeds
Preparation:
Dry roast → powder → store airtight.
Time:
Morning smoothie or with curd.
Join With:
Yogurt, oats, fruit bowl.
Advanced Benefit:
Omega-3, hormonal balance.
G – Greek Yogurt
Preparation:
Plain unsweetened.
Time:
Mid-morning or lunch side.
Join With:
Berries, flax seeds, nuts.
Advanced Benefit:
Gut microbiome support, high protein.
H – Hummus
Preparation:
Blend chickpeas + tahini + olive oil + garlic + lemon.
Time:
Snack or dinner side.
Join With:
Carrot sticks, cucumber, whole wheat pita.
Advanced Benefit:
Plant protein + healthy fat combination.
I – Indian Millets (Ragi, Foxtail, Kodo)
Preparation:
Cook like rice or porridge.
Time:
Lunch preferred.
Join With:
Sambar, vegetable curry, curd.
Advanced Benefit:
Low glycemic, mineral rich.
J – Jackfruit (Raw/Young)
Preparation:
Cook as curry or shred for plant “meat” style.
Time:
Lunch.
Join With:
Brown rice, chapati, coconut-based curry.
Advanced Benefit:
Meat substitute, fiber-rich.
K – Kale
Preparation:
Light sauté with garlic + olive oil.
Time:
Lunch.
Join With:
Lentils, grilled paneer, quinoa.
Advanced Benefit:
Calcium + iron rich green.
L – Lentils (Dal)
Preparation:
Pressure cook → temper with cumin + turmeric.
Time:
Lunch or early dinner.
Join With:
Brown rice, millet roti, salad.
Advanced Benefit:
Protein + fiber combination for satiety.
M – Mushrooms
Preparation:
Light sauté (avoid heavy cream).
Time:
Lunch or dinner.
Join With:
Quinoa, spinach, whole wheat pasta.
Advanced Benefit:
Immune support, vitamin D (sun-exposed).
N – Nuts (Mixed)
Preparation:
Raw or dry roasted.
Time:
Evening snack.
Join With:
Green tea, fruit bowl.
Advanced Benefit:
Healthy fats reduce cravings.
O – Oats
Preparation:
Soak overnight or cook as porridge.
Time:
Breakfast.
Join With:
Chia seeds, berries, peanut butter.
Advanced Benefit:
Beta-glucan fiber for cholesterol control.
P – Paneer / Plant Tofu
Preparation:
Grill or lightly sauté.
Time:
Lunch.
Join With:
Leafy greens, millet roti.
Advanced Benefit:
Protein source for vegetarians.
Q – Quinoa
Preparation:
Wash → cook 1:2 ratio water.
Time:
Lunch.
Join With:
Grilled vegetables, chickpeas, lemon dressing.
Advanced Benefit:
Complete plant protein.
R – Rajma (Kidney Beans)
Preparation:
Soak overnight → cook well.
Time:
Lunch (avoid night heavy beans).
Join With:
Brown rice, salad.
Advanced Benefit:
High fiber, plant iron.
S – Salmon (Optional Non-Veg)
Preparation:
Grill with herbs + olive oil.
Time:
Lunch preferred.
Join With:
Steamed broccoli, quinoa.
Advanced Benefit:
Omega-3 for heart & brain.
T – Turmeric
Preparation:
Add to curries or warm milk.
Time:
Night (golden milk).
Join With:
Black pepper (improves absorption).
Advanced Benefit:
Anti-inflammatory.
U – Urad Dal
Preparation:
Use in dosa / idli batter (fermented).
Time:
Breakfast.
Join With:
Coconut chutney, sambar.
Advanced Benefit:
Fermentation improves digestion.
V – Vegetable Soup
Preparation:
Boil mixed vegetables → blend lightly.
Time:
Dinner (light meal).
Join With:
Pumpkin seeds, whole grain bread.
Advanced Benefit:
Light digestion before sleep.
W – Walnuts
Preparation:
Soaked overnight preferred.
Time:
Morning or evening.
Join With:
Greek yogurt, oats.
Advanced Benefit:
Brain-supporting omega-3.
X – Xylitol (Natural Sweetener – Limited Use)
Preparation:
Use in small quantities.
Time:
Only when required.
Join With:
Herbal tea, desserts.
Advanced Benefit:
Low glycemic alternative.
Y – Yam (Sweet Potato)
Preparation:
Bake or steam.
Time:
Lunch or pre-workout.
Join With:
Paneer, greens.
Advanced Benefit:
Complex carbs for steady energy.
Z – Zucchini
Preparation:
Grill or spiralize as noodles.
Time:
Dinner.
Join With:
Tomato sauce, mushrooms.
Advanced Benefit:
Low calorie, gut-friendly.
ADVANCED FLEXITARIAN RULES
-
16:8 intermittent fasting optional.
-
Animal protein max 3–4 times/week.
-
3 colors minimum in every meal.
-
Fermented foods daily.
-
Avoid refined sugar + deep fried.
-
Hydration: 2.5–3 liters water.
-
Weekly detox meal (plant-only day).
Kerala Yoga Academy requests support to digitise traditional training into high-quality online video programs, expanding access and preserving authentic knowledge.