{"id":3481,"date":"2016-11-03T17:34:53","date_gmt":"2016-11-03T15:34:53","guid":{"rendered":"https:\/\/ajurveeda.ee\/sample-autumn-menu-a-two-week-ayurvedic-meal-plan\/"},"modified":"2026-09-17T19:22:37","modified_gmt":"2026-09-17T16:22:37","slug":"sample-autumn-menu-a-two-week-ayurvedic-meal-plan","status":"publish","type":"post","link":"https:\/\/ajurveeda.ee\/en\/sample-autumn-menu-a-two-week-ayurvedic-meal-plan\/","title":{"rendered":"Sample autumn menu: a two-week Ayurvedic meal plan"},"content":{"rendered":"\n

During consultations, I am almost always asked what to eat. There are specific dietary recommendations for specific health issues, but the most general advice for an autumn diet is to eat organically grown, seasonal, unprocessed, nutritious and freshly prepared warm food.<\/p>\n\n\n\n

Children need nutritious meals to grow, and we all want to derive satisfaction from tasty food. It is important for parents to provide their family with wholesome food without too much hassle. I know from personal experience just how much children\u2019s health, calmness and alertness depend on their diet \u2013 and that mums always have so many responsibilities and so little time.<\/p>\n\n\n\n

To inspire my dear customers, I have written down my family\u2019s two-week menu for this autumn. In real life, my menu is less varied, but in putting together these sample menus, I have catered to the desire for a bit of variety. Both vegetarians and omnivores can use these menus for inspiration: omnivores will find opportunities here to reduce their consumption of meat and fish, whilst vegetarians can omit meat and fish entirely.<\/p>\n\n\n\n

\"Breakfast:<\/figure>\n\n\n\n

Breakfast<\/h2>\n\n\n\n

A working day could start with porridge \u2013 savoury, with berries or homemade jam, or with cinnamon. I add one teaspoon of ghee per person. If there are children in the family, the family\u2019s health is generally good and they enjoy porridge with milk, the porridge could be cooked with mild raw milk; the milk can also be mixed half and half with water. You can also cook the porridge with crushed nuts, dried fruit or raisins that have been soaked overnight.<\/p>\n\n\n\n

Fats and spices<\/h2>\n\n\n\n

Ghee<\/a> is excellent to use as a fat in cooking: it withstands high temperatures, aids digestion and imparts a wonderful flavour. Pancakes can be fried in ghee or sesame oil.<\/p>\n\n\n\n

As for spices, I mainly use cumin, turmeric, coriander and dark mustard seeds, which stimulate a healthy appetite, aid digestion and make the food tasty. I use chilli very rarely. To prepare the base for a dish, I heat cumin seeds and fresh ginger in ghee. I mix turmeric and ground coriander with salt in a little hot water and add this to the stewing or soup liquid later on. I also add asafoetida to foods that cause flatulence. Bay leaves also help to combat flatulence.<\/p>\n\n\n\n

What to eat in moderation<\/h2>\n\n\n\n

Bread, chicken, fish and sweet foods should be eaten in moderation. In the sample menu, dessert is served twice a week, and fish and chicken once a week each. Cheese and dairy products should also be consumed in moderation, preferably at breakfast and lunch rather than in the evening. I discuss dairy products in more detail in the post \u2018Dairy products from an Ayurvedic perspective\u2019<\/a>.<\/p>\n\n\n\n

Where possible, ingredients should be organic, seasonal, additive-free and fresh \u2013 including bread. The general recommendation is to eat fresh food, meaning food prepared on the same day, although lunch can be supplemented with simple side dishes in the evening, for example at the weekend. If we try to follow the principles of healthy eating 80 per cent of the time, there\u2019s no need to worry about the remaining 20 per cent when we stray from the right path \u2013 the body can cope with it.<\/p>\n\n\n\n

If you run out of inspiration, you can always make a \u2018kitcher\u2019<\/a> \u2013 a simple, balanced and nutritious meal that\u2019s ready in no time. Quinoa is a great alternative to other grains; it\u2019s easy to prepare and very tasty.<\/p>\n\n\n\n

The sample menu features a nutritious meal that\u2019s quick and easy to prepare \u2013 even a schoolchild can make it themselves. Adults generally do not need a set menu. The menu is indicative and intended as inspiration \u2013 all components can be combined and substituted as you wish.<\/p>\n\n\n\n

Week 1<\/h2>\n\n\n\n

Monday<\/h3>\n\n\n\n