What Ayurveda Recommends Eating During Seasonal Shifts: A 7-Day Plan Inside

Last Updated:July 11, 2025, 18:55 IST

As we transition from hot summers to monsoon, here’s a simple expert-backed Ayurvedic diet that will help you lead a healthy lifestyle this season.

It’s no secret that our diets naturally shift with the changing seasons – a principle deeply rooted in Ayurveda, where this practice is known as Ritucharya. According to this ancient system of wellness, the rhythm of nature plays a powerful role in shaping both our physical and emotional well-being. Ayurveda, derived from the Vedas, outlines how to align our food choices with seasonal transitions to maintain balance and vitality.

Ayurveda has long guided how we adapt our diets with the changing seasons through a practice known as Ritucharya: a Sanskrit term that combines ‘Ritu’ (season) and ‘Charya’ (regimen or discipline). Rooted in this ancient wisdom is the belief that each season brings distinct energies that affect our physical and mental well-being. Ritucharya encourages a seasonal lifestyle, where diet becomes a key tool in maintaining balance, enhancing immunity, and supporting the body’s natural rhythms through mindful eating and living.

“Ayurveda stresses the importance of a balanced diet to prevent seasonal imbalances as we transition from summer to monsoon,” says Dr. Madhumitha Krishnan, an expert in Ayurveda. The Doshas – Pitta, Kapha, and Vata – are upset during this time, which increases the body’s susceptibility to disease. Vata is aggravated by warmer, drier weather, which causes dryness, instability, and respiratory problems. Temperature variations impair digestion, which leads to the accumulation of toxins and a reduction in immunity.

To maintain optimal health during this phase, Dr Krishnan recommends incorporating homemade ghee, vegetable soups, seasonal greens, and a natural source of protein, like a handful of almonds, into your daily diet. She mentions that a well-planned seven-day Ayurvedic diet can help you enjoy nourishing, flavourful meals while keeping seasonal ailments at bay. Dr Krishnan adds, “Keep in mind that everyone’s body is different, so feel free to adjust portions and ingredients based on your individual needs.”

Keeping the changing season in mind, Dr. Krishnan shares a 7-day diet plan that will help you live a healthy and disease-free life as we transition into the changing season.

7-Day Ayurvedic Diet Plan for Seasonal Transition

Day 1

• Breakfast: Methi thepla with curd (rich in Vitamin B2 and magnesium for sustained energy).
• Lunch: Bajra roti with palak-paneer curry, fresh vegetable salad, and a handful of almonds (packed with natural protein and healthy fats to support immunity).
• Dinner: Moong dal khichdi cooked with ghee, cumin, and black pepper, served with steamed beetroot and carrot sabzi (aiding overnight muscle recovery).

Day 2

• Breakfast: Masala oats porridge with roasted almonds (a nutrient-dense source of energy and fibre) and a pinch of ginger and cinnamon.
• Lunch: Jeera rice with rajma curry, sautéed leafy greens (helping regulate blood sugar levels and promoting satiety).
• Dinner: Bajra khichdi with warming spices like cloves and pepper, served with beetroot raita (supporting digestion and gut health).

Day 3

• Breakfast: Homemade muesli with warm almond milk, almonds (providing protein and Vitamin E for skin and immunity), and figs; or Carrot paratha topped with ghee.
• Lunch: Whole wheat chapati with chana masala, a plate of seasonal vegetable salad, and a handful of almonds (rich in good fats for smooth digestion).
• Dinner: Carrot-ginger soup with steamed rice and a vegetable stir-fry (reducing inflammation and supporting metabolism).

Day 4

• Breakfast: Besan chilla with mint chutney (a great source of plant-based protein to support muscle maintenance).
• Lunch: Steamed rice with drumstick sambar, sautéed leafy greens, and roasted almonds (helping maintain energy levels throughout the day).
• Dinner: Vegetable stew with coconut milk, black pepper, and cardamom, served with string hoppers or whole wheat bread. (providing essential nutrients to strengthen immunity).

Day 5

• Breakfast: Millet upma with black pepper and ghee (offering riboflavin and zinc for overall health).
• Lunch: Whole wheat chapati with green moong dal curry, sautéed turnips and carrots, and almonds (aiding digestion and gut health).
• Dinner: Mixed dal khichdi cooked with black pepper, cumin, and ghee, served with lightly spiced beetroot raita. (supporting muscle recovery and preventing nighttime cravings).

Day 6

• Breakfast: Warm ksheera made with ghee, jaggery, almonds (a powerful immunity booster packed with antioxidants), and cardamom; or Methi thepla with curd and almonds.
• Lunch: Bajra roti with spicy drumstick curry, fresh vegetable salad, and almond flour cookies (a nutritious way to satisfy sweet cravings).
• Dinner: Besan cheela with sautéed spinach and whole wheat bread (helping regulate cholesterol and improve sleep quality).

Day 7

• Breakfast: Poha cooked with turmeric and black pepper (helping maintain fullness and reducing unhealthy snacking).
• Lunch: Wheat rotis with methi chana sabzi, a fresh salad, and a handful of almonds (supporting heart health and reducing cholesterol levels).
• Dinner: Mixed lentil soup with sautéed greens and rice, served hot (rich in magnesium to help relax the nervous system and promote better sleep).

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Delhi, India, India

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