What To Eat For Lunch According To Your Dosha (Ayurveda Lunch Ideas)

So what should you eat for lunch, according to Ayurveda? Let’s take a look at some Ayurveda lunch ideas that meet this guideline and more.

According to Ayurvedic wisdom, lunch should be the largest meal of the day. This is because at noon the digestive fire or strength, known as agni, will be strong. This is generally considered Pitta time of day.

Planning a healthy lunch according to your prakriti (Ayurvedic constitution, dosha or body type) can help you attain proper immunity and may even prevent diseases. Ayurveda scholar Acharya Sharangadhara says, ‘Food is the best medicine.’

So eat well. Follow these Ayurvedic guidelines for good digestion and assimilation of nutrients.

Ayurveda Lunch Guidelines

Ayurvedic lunch box ideas Ayurveda lunch

Here are the general rules for a perfect Ayurvedic lunch.

  • Lunch should be made fresh (no leftovers), and it should be the largest meal of the day.
  • Food should be warm. Eating warm food is nourishing and balancing to all the doshas.
  • Don’t eat in a hurry. Chew your food well and enjoy in a well lit, calm place.
  • If you’re a working individual, you can use a thermos to keep your food warm.
  • Drink water according to your dosha or prakriti.

The Importance Of Water

People with a Vata dominant constitution should drink water only one hour after eating a meal.

This will help their food digest in a better way.

People with a Pitta predominance can have small sips during meals to start their digestive process early.

People with a Kapha constitution should have water before taking meals so that they feel full and don’t eat more than they need to.

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Ayurvedic Lunch Ideas

The below seven points are Ayurvedic lunch options you can choose from. We do not recommend that you take all of these in one sitting but select what suits you and your particular diet. Regarding fruit, they should be eaten alone or after a gap of one-half hour between food.

1. Avoid raw salads.

Though fresh, salads aggravate Vata dosha. Instead, sauté your vegetables in spices and ghee and have them warm for lunch. Choose your vegetables according to which balance your particular constitution or dosha.

2. Prepare kitchari according to your body type.

khichdi What To Eat For Lunch According To Your Dosha (Ayurveda Lunch Ideas)

Kitchari is a sattvic, easy to digest rice and moong bean stew, similar to risotto but without the dairy overload. It’s well regarded in Ayurveda for its healing properties and is often used in Ayurvedic cleansing processes.

A Pitta person can opt for kitchari with basmati rice, moong beans, vegetables, turmeric, cilantro and more. Basmati rice is ideal for Vata and Pitta types. Kapha people can opt for brown rice which is more heating and dry. The Vata person can include more warming spices like mustard, ajwain, asafoetida and cumin.

3. Sweet Potato

Sweet potato pacifies all three doshas. It’s an ideal choice for lunch. Sauté it with a teaspoon of ghee and spices. Add greens if you are a Pitta or Kapha person. Vata persons can avoid the greens though, which tend to aggravate Vata dosha.

4. Soup

Soup is a good way to start your lunch. A warm soup with a blend of spices, garlic, and ginger is an ideal choice. Use butternut squash, lentils, carrots or mushrooms according to your dosha.


5. Protein

If you are not vegan, go for healthy white fish or organic chicken. Avoid red meat.

6. Dosha Specific Rice

You can try lemon rice (pacifies Vata and Pitta dosha), tomato rice (pacifies Kapha), coconut rice (Vata and Pitta) or yogurt rice (pacifies Pitta). Add cooked vegetables and enjoy.

they should be eaten alone or after a gap of one-half hour between food.

7. Fresh Fruit

What To Eat For Lunch According To Your Dosha (Ayurveda Lunch Ideas)

Again, fruit should be eaten alone or after a gap of one-half hour between food. Keeping that in mind, here are some nice suggestions.

You can have fresh fruit as dessert according to your dosha. Sauté banana with ghee and cinnamon and enjoy as a dessert.

Or eat fresh berries after lunch. You can also enjoy a cup of mango lassi, or even spiced buttermilk with a pinch of sugar.

Next time when you sit for lunch remember these simple tips and enjoy a healthy, Ayurvedic lunch.

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Arya Krishna is an Ayurvedic Practitioner, educator, and speaker. She completed her Bachelors in Ayurvedic Medicine and Surgery (BAMS) from Amrita School of Ayurveda, Kerala, India. She is registered as an Ayurveda doctor (Reg No: 14664) under the Indian Medical Council. She received a Fellowship in Orthopedic Rehabilitation from Apollo group of Institutions, Hyderabad. An editor with the International Ayurvedic Medical Journal, she previously served as the associate editor of the American Ayurvedic Journal of Health. Before moving to the US in 2015, she was Resident Medical Officer (Ayurveda) in AyurVAID hospital, Bangalore and has knowledge and experience in precision and evidence-based Ayurveda. She was an Ayurveda Domain expert with Health Connect 24 – a unique platform to bring together Ayurveda, Yoga and swadeshi. She is efficient in performing all Panchakarma procedures (purification therapies) and has knowledge of Marma Therapy. Other areas of expertise include Ayurveda diet and lifestyle, women’s health, and rasayana (rejuvenation). She works for the promotion and propagation of Ayurveda by offering lectures, webinars and contributing to various journals. She is a resource person for the Council of Ayurveda Research (CAR) and is an Ayurvedic blogger with Mother Earth Living. Currently, she is residing in Danville, Pennsylvania and is listed as a BAMS doctor with AAPNA (Association of Ayurveda Practitioners of North America). She is an Ayurveda Consultant and Educational coordinator with Be Mind Body Skin, New Jersey and Subject Matter Expert at At Home with Ayurveda, UK.


  1. Also more needs to be Explained here.. Its fairly VAGUE. THANKS….

  2. Theses for Indians not for Europeans.


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