Chapter III
Eat simply. Eat warmly. Eat with joy.
Food is the first meditation. A daily plate that fuels yoga, supports gentle weight loss, and still leaves room for one well-loved Sunday cheat meal.
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A gallery of good food.
A day on the plate.
| Meal | Calories | What to eat |
|---|---|---|
| Sunrise (6–7 AM) | ≈ 120 kcal | Warm water + lemon · 4 soaked almonds · 2 dates |
| Breakfast (8–9 AM) | 350 – 450 kcal | Oats / poha / idli · seasonal fruit · herbal tea |
| Mid-morning | ≈ 150 kcal | Coconut water OR buttermilk · a handful of nuts |
| Lunch (12–1 PM) | 500 – 650 kcal | 2 chapati · dal · seasonal sabzi · curd · salad |
| Evening (4–5 PM) | ≈ 200 kcal | Green tea · roasted chana OR fruit OR sprouts chaat |
| Dinner (7–8 PM) | 400 – 500 kcal | Khichdi / soup + veg · light. Finish 3 hrs before bed. |
Daily total ≈ 1,750 – 2,100 kcal · adjust by activity and age band below.
Eat freely
- +Soaked almonds & walnuts
- +Roasted makhana
- +Fresh fruit
- +Sprouts chaat
- +Curd with seeds
- +Homemade chivda
- +Dates & figs
Eat rarely
- −Deep-fried street food
- −Packaged chips & biscuits
- −Sugary cold drinks
- −Late-night caffeine
- −White bread sandwiches
Daily rhythm
Eight small habits, one bright day.
Rise with the sun
Wake by 6 AM. Light, water, breath — in that order.
Warm water first
A glass of warm lemon water before anything else.
10 quiet minutes
Sit, breathe, set one gentle intention for the day.
Half a plate of plants
Fill lunch & dinner with seasonal veg and greens.
Walk after meals
10 slow minutes — steadies sugar, lifts mood.
Screens off at 9
Dim lights, soft music, let the body wind down.
Sleep by 10
Seven to eight hours. The cheapest medicine on earth.
One gratitude
Before sleep, name one small thing that went right.
Calorie & hydration targets by age band.
Adults · maintain
1,800 – 2,200
kcal / day
💧 2.5 L water
🌿 0.8 g / kg protein
Weight loss
1,400 – 1,700
kcal / day
💧 3 L water
🌿 1.2 g / kg protein
Active / cross-training
2,200 – 2,600
kcal / day
💧 3 L water
🌿 1.4 g / kg protein
Kids 4–12
1,200 – 1,600
kcal / day
💧 1.5 L water
🌿 1 g / kg protein
Seniors 60+
1,500 – 1,800
kcal / day
💧 2 L water
🌿 1 g / kg protein
A five-question quality check.
Is it whole?
Choose foods with one ingredient — fruit, dal, rice, nuts.
Is it seasonal?
Eat what grows where you live, this month.
Is it warm?
Warm meals digest better and steady the body.
Did it travel less than a day?
Local farms beat global shelves.
Would your grandmother recognise it?
If not, eat it rarely.
Burn & balance
Move what you eat.
- Sun Salutation × 12 — ≈ 156 kcal
- Brisk walk · 30 min — ≈ 150 kcal
- Zumba dance break · 20 min — ≈ 180 kcal
- CrossFit finisher · 10 min — ≈ 130 kcal
- Stairs · 10 min — ≈ 90 kcal
- Pranayama · 15 min — ≈ 25 kcal