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5 Day Sattvic Diet Meal Plan (PDF & Menu)

The Sattvic diet is commonly eaten by people practicing yoga. It has roots in Ayurveda, a medical system from India that is based on the idea that disease is caused by an imbalance or stress in a person’s consciousness. 

The Sattvic diet is a vegetarian diet made up of lots of fresh, nutritious foods like fruit, vegetables and nuts. It can therefore promote lots of health benefits. However, it also very restrictive and excludes many healthy foods.

Therefore, you should speak to a doctor or health practitioner before undergoing the diet. As the diet is rigid, it can leave you short on certain vitamins.

This article will review everything you need to know about following a Sattvic diet, plus offer a sample 5 day meal plan to follow.

You can jump straight into the pdf here.

View 5 Sattvic Diet Meal Plan PDF

Foods to Eat on a Sattvic Diet

There are types of food categories to consider: sattvic, rajasic and tamasic.

According to Ayurveda, sattvic means pure essence and is the purest diet for spirtual and healthy life. It is considered he best diet for physical strength, longevity and a healthy mind and body.

When following a yoga diet or sattvic diet, you try and consume ‘sattvic foods’ and avoid rasaic and tamasic foods. However, the specific types of foods that fit into each category can change depending on the source.

  • Sprouted whole grains – barley, amaranth, bulgur, barley, millet, quinoa, wild rice, etc.
  • Whole grains – whole grain bread, brown rice etc
  • Fresh fruit – apples, bananas, pears, oranges etc
  • Land and sea vegetables – spinach, broccoli, cauliflower, peas, carrots, asparagus etc
  • Pure fruit juices – apple juice, mango juice etc
  • Legumes – chickpeas, peanuts, black beans, kidney beans
  • Nuts – almonds, walnuts, pistachios, hazelnuts, cashews
  • Seeds – chia seeds, flax seeds, pumpkin seeds, sunflower seeds
  • Dairy – milk, yogurt, cheese, vegan milks like almond milk, coconut milk, oat milk (not soy)
  • Fats and oils: olive oil, sesame oil, red palm oil, flax oil, ghee, etc
  • Sattvic spices and herbs: basil, nutmeg, cumin, ginger, coriander etc

The foods are above should make up most of the foods eaten on a Sattvic diet. As a rule of thumb, sattvic foods are freshly prepared, raw or lightly cooked.

Foods to Avoid on a Sattvic Diet

Rajasic and tamasic foods are discouraged. These categories are predominantly made up of the following foods and should be avoided according to the Sattvic diet:

  • Added sugar and sweets: white sugar, high fructose corn syrup, candy, soda, etc.
  • Fried foods: french fries, fried pastries, etc.
  • Refined grain products: white bread, bagels, cakes etc
  • Fast, processed and frozen foods:
  • Certain vegetables and fruits: onion and garlic 
  • Particular beverages: tea, coffee, alcohol, sugary drinks
  • Meat, fish and eggs and poultry: chicken, beef, lamb, egg whites, salmon, tuna, cod etc
  • Leftovers or previously prepared food
  • Salty and sour foods

Benefits of a Sattvic Diet

As the diet is predominantly based on whole, nutritious foods and less processed foods, studies on the types of foods eaten within the diet usually show various health benefits.

Can Reduce Risk of Chronic Disease

Since the diet is predominantly a vegetarian diet, many studies find these diets are beneficial across a range of health markers:

  • Reduced risk of type 2 diabetes (1, 2, 3) since low-glycemic foods such as whole grains, legumes and nuts are chosen. These keep blood sugar levels steady.
  • Lower blood pressure (4), largely because vegetarians have lower body mass indeces. They are lower in fat and sodium which may also help.
  • Reduced risk of heart disease (5) because of lower cholesterol levels in the body.

In terms of studies that focus on foods that make up most of the Sattvic diet, foods like beans, vegetables, fruits and nuts have been shown to reduce the risk of chronic disease and early death. (67, 8).

Can Help Promote Weight Loss

Vegetarian diets like the Sattvic diet have been shown to have lower body indices compared to nonvegetarians (91011).

There could be a number of reasons for this, but one factor is likely the higher fiber content in vegetarian diets. Eating more fiber can help weight loss because it fills up more than other foods, so you automatically consume fewer calories (1213).

Particular types of fiber have been shown to better encourage weight loss, particular soluble fiber.

All fruits, vegetables, whole grains, and legumes contain some soluble fiber, but some foods like black beans, flax seeds and avocados are particularly high. 

Issues with the Sattvic Diet

Although there are benefits of following a Sattvic diet, there are problems you should consider.

Cuts Out Healthy Foods

Since many food categories are in the rajasic or tamasic categories, they are generally avoided on a sattvic diet, even though they contain health benefits.

They include foods like meat, fish, poultry and eggs. Even certain types of vegetables are off-limits such as onions, mushrooms, garlic, radishes and peppers (14).

Cutting out healthy food groups can make meeting nutritional requirements more difficult.

Can Lack Protein

Because meat, dairy, fish, poultry and eggs are discouraged, there are fewer high-protein foods available to eat.

Generally, the highest protein food types you can consume are beans, legumes and dairy. Foods like nuts, seeds and whole grains do have some protein, but it tends to be in smaller quantities.

Therefore, you’ll need to base a good portion of your meals around these types of foods in order to meet protein requirements.

The Recommended Dietary Allowance (RDA) is 0.8 grams of protein per kilogram of body weight per day or 0.36 grams per pound of body weight per day. For a 128 lb woman, this would be 46g of protein.

Protein is important within the body for building and repairing your tissues and maintaining muscle mass (15).

Key Vitamins Missing

Since the diet is vegetarian, there are particular vitamins and minerals that vegetarians tend to be more deficient in. These include:

Vitamin B12

This is needed to help the production of red blood cells and maintain a healthy nervous system. It’s only found in animal products but that does include dairy and eggs.

If you’re not eating any animal-derived products, then you may need to take a vitamin B12 supplement.

Iron

Iron is important in the function of hemoglobin, a protein that transports oxygen in the blood. It also has various other roles in the body.

Iron in meat (haem iron) is more readily absorbed into the body than iron in plant foods (non-haem iron) and is considered better.

Sattvic-approved foods that contain plant iron include:

  • Chickpeas, lentils, kidney beans and other pulses
  • Tofu
  • Seeds
  • Breakfast cereals and bread
  • Green leafy vegetables (kale, cabbage, broccoli)
  • Seeds and nuts (almonds and cashews)
  • Dried apricots, dates and raisins

Omega-3 Fats

Omega-3 fatty acids are an important polyunsaturated fat and a nutrient that most people don’t get enough of. It must be consumed through diet, as they cannot be produced by the body.

Omega 3 fatty acids have a range of health benefits, including:

  • Reduced inflammation (1617, 18).
  • Reduced triglycerides (1920)
  • Reduced blood pressure (21, 22)
  • Reduced age-related mental decline (232425)

You can find omega-3 fatty acids in vegetarian sources, however, these tend to be inferior to sources found in oily fish. This is because oily fish contains 2 types of omega-3 fats, DHA and EPA, that provide most of the benefits of omega-3 fats.

Plant-sources contain an omega-3 fat called ALA, which confers less benefits. Therefore, you may need a supplement.

However, plant-based vegetarian sources of oemga-3 fats include:

  • Chia seeds
  • Flax seeds
  • Walnuts
  • Soybeans

Lacks Scientific Research

The Sattvic diet is based on Ayurvedic beliefs, which aren’t based on scientific research. Some of the restrictions are probably unncessary.

5 Day Sattvic Diet Plan

Since the Sattvic diet cuts out many high-protein foods, it’s important to include legumes, whole grain foods and some dairy. Here is a 5-day Sattvic diet-approved menu.

Sattvic Diet Menu

DayBreakfastLunchDinner
MondayFruity Bircher MuseliEdgy Veggie WrapsMediterranean Beet
Salad
TuesdayTomato and Watermelon SaladGreek SaladRed Lentil Soup
WednesdayBreakfast Blues
Porridge
Tangy Couscous SaladGrilled Aubergine
Slices with Houmous
ThursdayFruity Bircher MuseliCarrot, Orange &
Avocado Salad
Greek Pasta Salad
FridayTomato and Watermelon SaladQuinoa & Stir-Fried
Veg
Stuffed Peppers

Snacks are recommended between meal times. Some healthy snacks include:

  • A handful of nuts or seeds
  • A piece of fruit
  • Carrots or baby carrots
  • Berries or grapes

View 5 Sattvic Diet Meal Plan PDF

Sattvic Diet Recipes

Day 1: Monday

Breakfast: Fruity Bircher Muesli

Fruity Bircher Museli

Nutrition

  • Calories – 323
  • Protein – 12g
  • Carbs – 54g
  • Fat – 8g

Prep time: 5 minutes

Ingredients (for 2 people)

  • 1 apple, coarsely grated
  • 50g porridge oats
  • 25g flax seeds
  • ½ tsp ground cinnamon
  • 100g Greek yogurt
  • 1 banana, sliced
  • 10g raisins

Instructions

  1. Place the grated apple, oats, seeds, and cinnamon into a bowl. Stir in the yogurt and 100ml of cold water, cover and leave in the fridge overnight.
  2. Spoon muesli into bowls and top with sliced bananas and raisins.

Lunch: Edgy Veggie Wraps

Nutrition

  • Calories – 310
  • Protein – 11g
  • Carbs – 39g
  • Fat – 11g

Prep time + cook time: 10 minutes

Ingredients (for 2 people)

  • 100g cherry tomatoes
  • 1 cucumber
  • 6 Kalamata olives
  • 2 large wholemeal tortilla wraps
  • 50g feta cheese
  • 2 tbsp houmous

Instructions

  1. Chop the tomatoes, cut the cucumber into sticks, split the olives and remove the stones.
  2. Heat the tortillas.
  3. Spread the houmous over the wrap. Put the vegetable mix in the middle and roll up.

Dinner: Mediterranean Beet Salad

Nutrition

  • Calories – 548
  • Protein – 23g
  • Carbs – 58g
  • Fat – 20g

Prep time + cook time: 40 minutes

Ingredients (for 2 people)

  • 8 raw baby beetroots, or 4 medium, scrubbed
  • ½ tbsp za’atar
  • ½ tbsp sumac
  • ½ tbsp ground cumin
  • 400g can chickpeas, drained and rinsed
  • 2 tbsp olive oil
  • ½ tsp lemon zest
  • ½ tsp lemon juice
  • 200g Greek yogurt
  • 1 tsp crushed red chilli flakes
  • mint leaves, chopped, to serve

Instructions

  1. Heat oven to 220C/200C fan/gas 7. Halve or quarter beetroots depending on size. Mix spices together. On a large baking tray, mix chickpeas and beetroot with the oil. Season with salt & sprinkle over the spices. Mix again. Roast for 30 minutes.
  2. While the vegetables are cooking, mix the lemon zest and juice with the yogurt. Top with the beetroot & chickpeas, and sprinkle with the chilli flakes & mint.

View 5 Sattvic Diet Meal Plan PDF

Day 2: Tuesday

Breakfast: Tomato and Watermelon Salad

Watermelon & Tomato Salad

Nutrition

  • Calories – 177
  • Protein – 5g
  • Carbs – 13g
  • Fat – 13g

Prep time + cook time: 5 minutes

Ingredients (for 2 people)

  • 1 tbsp olive oil
  • ¼ tsp chilli flakes
  • 1 tbsp chopped mint
  • 120g tomatoes, chopped
  • 250g watermelon, cut into chunks
  • 50g feta cheese, crumbled

Instructions

  1. For the dressing, Mix the oil, chilli flakes and mint and then season.
  2. Put the tomatoes and watermelon into a bowl. Pour over the dressing, add the feta, then serve.

Lunch: Greek Salad

Nutrition

  • Calories – 273
  • Protein – 6g
  • Carbs – 14g
  • Fat – 24g

Ingredients (for 2 people)

  • 120g tomatoes, quartered
  • 1 cucumber, peeled, deseeded, then
  • roughly chopped
  • 16 Kalamata olives
  • 1 tsp dried oregano
  • 50g feta cheese, crumbled
  • 2 tbsp olive oil

Prep time + cook time: 5 minutes

Instructions

  1. Place all of the ingredients in a large bowl and lightly season. Serve with wholemeal bread.

Dinner: Red Lentil Soup

Nutrition

  • Calories – 415
  • Protein – 24g
  • Carbs – 41g
  • Fat – 8g

Prep time + cook time: 35 minutes

Ingredients (for 2 people)

  • 2 tsp cumin seed
  • large pinch chilli flakes
  • 1 tbsp olive oil
  • 1 red onion, chopped
  • 140g red split lentils
  • 850ml vegetable stock
  • 400g can tomatoes, chopped
  • 200g can chickpeas, rinsed and drained
  • small bunch of coriander
  • 4 tbsp Greek yogurt

Instructions

  1. Heat a saucepan and fry the cumin seeds & chilli flakes for 1 minute. Add the oil and onion and cook for 5 minutes. Stir in the lentils, stock and tomatoes, then bring to the boil. Simmer for 15 minutes until the lentils have softened.
  2. Whizz the soup with a hand blender until it is a rough purée, pour back into the pan and add the chickpeas. Heat gently, season well and add coriander and Greek yogurt to finish.

View 5 Sattvic Diet Meal Plan PDF

Day 3: Wednesday

Breakfast: Breakfast Blues Porridge

Nutrition

  • Calories – 347
  • Protein – 15g
  • Carbs – 42g
  • Fat – 14g

Prep & cook time: 5 minutes

Ingredients (for 2 people)

  • 50g porridge oats
  • 200ml milk
  • ½ tsp vanilla extract
  • 2 tbsp Greek yogurt
  • 25g chia seeds
  • 150g blueberries
  • 25g almonds, flaked

Instructions

  1. Mix the porridge oats, milk, vanilla extract, Greek yogurt and chia seeds in a bowl and soak for one minute. Once the oats have softened, add some of the blueberries.
  2. Place the mixture into two bowls and add any remaining berries and almonds.

Lunch: Tangy Couscous Salad

Tangy Couscous Salad

Nutrition

  • Calories – 353
  • Protein – 12g
  • Carbs – 48g
  • Fat – 14g

Prep & cook time: 15 minutes

Ingredients (for 2 people)

  • 200g couscous
  • vegetable stock
  • 2 courgettes
  • 1 tbsp olive oil
  • 50g feta cheese, crumbled
  • 20g pack parsley, chopped
  • juice 1 lemon

Instructions

  1. Cook the couscous in vegetable stock according to pack instructions. Trim the ends off the courgettes, then cut into slices.
  2. Heat the oil in a pan. Add the courgette and season. Cook for 2 minutes, then turn over and cook until soft. Tip into a large bowl along with the cooked couscous. Add remaining ingredients, mix through and serve.

Dinner: Grilled Aubergine Slices with Houmous

Nutrition

  • Calories – 552
  • Protein – 17g
  • Carbs – 49g
  • Fat – 37g

Prep time + cook time:25 minutes

Ingredients (for 2 people)

  • 1 aubergine, sliced lengthways
  • 2 tbsp olive oil
  • 2 slices brown bread
  • 150g houmous
  • 50g walnut, toasted
  • 40g parsley, leaves chopped
  • 100g cherry tomatoes, quartered
  • juice ½ lemon

Instructions

  1. Lay aubergine on baking sheet. Add olive oil, then season. Grill for 15 minutes, turning twice until cooked through. Whizz bread into crumbs.
  2. Spread houmous on aubergine slices. Tip breadcrumbs onto a plate, then press the houmous side of the aubergine into the crumbs to coat. Grill again, crumbside up, for 3 minutes. until golden.
  3. Add walnuts, parlsey & tomatoes in a bowl, season, then add lemon juice. Serve with salad.

View 5 Sattvic Diet Meal Plan PDF

Day 4: Thursday

Breakfast: Fruity Bircher Muesli

Fruity Bircher Museli

Nutrition

  • Calories – 323
  • Protein – 12g
  • Carbs – 54g
  • Fat – 8g

Prep time: 5 minutes

Ingredients (for 2 people)

  • 1 apple, coarsely grated
  • 50g porridge oats
  • 25g flax seeds
  • ½ tsp ground cinnamon
  • 100g Greek yogurt
  • 1 banana, sliced
  • 10g raisins

Instructions

  1. Place the grated apple, oats, seeds, and cinnamon into a bowl. Stir in the yogurt and 100ml of cold water, cover and leave in the fridge overnight.
  2. Spoon muesli into bowls and top with sliced bananas and raisins.

Lunch: Carrot, Orange & Avocado Salad

Nutrition

  • Calories – 338
  • Protein – 4g
  • Carbs – 26g
  • Fat – 27g

Prep time + cook time: 10 minutes

Ingredients (for 2 people)

  • 1 orange, plus zest and juice of 1
  • 2 carrots, halved lengthways andsliced with a peeler
  • 35g bag rocket
  • 1 avocado, stoned, peeled and sliced
  • 1 tbsp olive oil

Instructions

  1. Cut the segments from 1 of the oranges and put in a bowl with the carrots, rocket and avocado. Whisk together the orange juice, zest and oil. Toss through the salad, and season

Dinner: Greek Pasta Salad

Nutrition

  • Calories – 554
  • Protein – 19g
  • Carbs – 64g
  • Fat – 26g

Prep time + cook time: 40 minutes

Ingredients (for 2 people)

  • 300g whole wheat fusilli/farfalle/penne pasta
  • 225g baby spinach
  • 250g cherry tomatoes, halved
  • 100g black olives
  • 200g feta cheese
  • 3 tbsp olive oil

Instructions

  1. Tip pasta into a pan of boiling salted water and boil for 10 minutes. Throw in the spinach, stir well and boil for another 2 minutes. Drain into a colander or sieve.
  2. Tip the tomatoes, olives and feta into a large bowl, add lots of black pepper and drizzle with the olive oil.
  3. Toss in the drained pasta and spinach and serve.

View 5 Sattvic Diet Meal Plan PDF

Day 5: Friday

Breakfast: Tomato and Watermelon Salad

Watermelon & Tomato Salad

Nutrition

  • Calories – 177
  • Protein – 5g
  • Carbs – 13g
  • Fat – 13g

Prep time + cook time: 5 minutes

Ingredients (for 2 people)

  • 1 tbsp olive oil
  • ¼ tsp chilli flakes
  • 1 tbsp chopped mint
  • 120g tomatoes, chopped
  • 250g watermelon, cut into chunks
  • 50g feta cheese, crumbled

Instructions

  1. For the dressing, Mix the oil, chilli flakes and mint and then season.
  2. Put the tomatoes and watermelon into a bowl. Pour over the dressing, add the feta, then serve.

Lunch: Quinoa and Stir Fried Veg

Nutrition

  • Calories – 473
  • Protein – 11g
  • Carbs – 56g
  • Fat – 25g

Prep time + cook time: 30 minutes

Ingredients (for 2 people)

  • 100g quinoa
  • 3 tbsp olive oil
  • 2 carrots, cut thinly
  • 150g leek, sliced
  • 150g broccoli, cut
  • 50g tomatoes
  • 100ml vegetable stock
  • 1 tsp tomato purée
  • juice ½ lemon

Instructions

  1. Cook quinoa in accordance with how the pack describes. In the meantime, add the oil to the pan, heat, then include the garlic and cook for 1 minute. Add the leeks, broccoli, carrots and leeks, then cook for a further 2 minutes
  2. Mix the stock and tomato purée, add the tomatoes, then add everything to the pan. Cover and cook for 3 minutes. Drain the quinoa and add some extra oil and lemon juice. Plate the quinoa then add vegetables on top.

Dinner: Stuffed Peppers

Nutrition

  • Calories – 642
  • Protein – 23g
  • Carbs – 62g
  • Fat – 29g

Prep time + cook time: 40 minutes

Ingredients (for 2 people)

  • 4 peppers
  • 140g couscous
  • 50g walnuts, toasted
  • 50g black olives, chopped
  • 100g feta cheese, crumbled
  • 100g cherry tomatoes, halved
  • 4 tbsp basil, shredded

Instructions

  1. Heat the oven to 200C/180C fan/gas 6.  Microwave the peppers until soft for 5 mins on medium. Put the peppers cutside up on a baking tray.
  2. In the meantime, put the couscous into a bowl with roughly 125ml of boiling water. Mix together, cover the bowl and set aside for 10 minutes. Break up couscous with a fork, then mix in the olives, nuts, tomatoes, feta and basil. Add the couscous into the peppers & bake for 10 minutes, then serve.

View 5 Sattvic Diet Meal Plan PDF

Disclosure

We would like to take a moment to note that this post is for information purposes only. It does not claim to provide medical advice or to be able to treat any medical condition. If you have any concerns regarding your health please contact your medical practitioner before making changes.