What to Eat in Monsoons According to Ayurveda: A Complete 7 Day Indian Vegetarian Meal Plan
Here's a 7-day Ayurvedic Shravan meal plan based on the principles of Varsha Ritu Charya from the Ashtanga Hridaya and Charaka Samhita. It focuses on keeping digestion strong while nourishing the body during the rainy season.
General Rules
- Eat freshly cooked, warm meals.
- Include 1–2 tsp of cow's ghee daily if suitable for you.
- Sip warm water throughout the day.
- Avoid cold drinks, leftovers, and excessive fried foods.
- Use digestive spices like cumin, ginger, black pepper, ajwain, turmeric, and hing
| Day | Breakfast | Lunch | Evening | Dinner |
|---|---|---|---|---|
| Monday | Moong dal chilla with ginger chutney | Wheat roti, lauki sabzi, moong dal, ghee | Roasted makhana | Moong khichdi with ghee |
| Tuesday | Vegetable daliya | Rice, pumpkin sabzi, masoor dal, spiced buttermilk | Roasted chana | Vegetable soup with chapati |
| Wednesday | Warm poha with peanuts and curry leaves | Barley roti, tinda sabzi, moong dal | Pomegranate | Lauki-moong soup |
| Thursday | Millet porridge with little ghee | Rice, parwal sabzi, thin moong dal | Herbal tea with roasted makhana | Khichdi with pumpkin |
| Friday | Vegetable upma | Wheat roti, ridge gourd (turai), dal | Apple or pear | Vegetable stew with roti |
| Saturday | Thin moong cheela | Rice, ash gourd sabzi, moong dal | Roasted peanuts (moderate) | Daliya khichdi |
| Sunday | Fresh steamed idli with freshly made chutney | Wheat roti, bottle gourd, dal, buttermilk | Fresh seasonal fruit | Light vegetable soup and chapati |
Foods especially beneficial in Shravan
- Aged rice
- Wheat
- Barley (yava)
- Green moong
- Bottle gourd (lauki)
- Pumpkin
- Ridge gourd (turai)
- Ash gourd
- Tinda
- Parwal
- Pomegranate
- Jamun (seasonal)
- Cow's ghee (small quantity)
- Ginger
- Cumin
- Hing
- Turmeric
- Black pepper
Foods to reduce
- Deep-fried snacks
- Heavy sweets
- Excess curd, especially at night
- Cold milkshakes and ice cream
- Refrigerated leftovers
- Raw salads
- Excessively spicy and oily food
Traditional Shravan fasting
Many people observe fasts on Mondays and other auspicious days during Shravan. Ayurveda suggests keeping these fasts light rather than completely abstaining from food.
Suitable fasting foods include:
- Samak rice
- Barnyard millet
- Roasted makhana
- Boiled sweet potato
- Pumpkin
- Bottle gourd
- Fresh fruits in moderation
- Warm milk (if it suits your digestion)
A note on leafy vegetables
Many traditional households avoid leafy vegetables during Shravan. Ayurveda explains this from a seasonal perspective: the rainy season increases moisture, making leafy greens more likely to harbor insects and impurities, while weak digestion may make them harder to process. This is a seasonal precaution rather than a permanent dietary rule.
If you have diabetes
- Prefer wheat or barley over larger portions of rice.
- Choose moong dal frequently.
- Include protein with every meal.
- Limit sweet fruits to small portions.
- Use ghee in moderation.
- Avoid fasting on an empty stomach for long periods without medical guidance.
Disclaimer: Please discuss the diet with your doctor if you have a medical condition