⚡ Why These Work (Ayurvedic logic + Energy Fitness seal)

Ayruvedic-Inspired Energize Breakfast Week

Ayurveda is a 5,000-year-old system of holistic medicine from India that focuses on keeping the body, mind, and spirit in balance. It emphasizes food as daily medicine, tailoring meals to be easy to digest, warming, and seasonally appropriate so energy flows steadily instead of spiking and crashing. In practice, that means using spices like ginger, turmeric, and cumin to support digestion, pairing foods that are gentle on the gut, and eating in ways that keep you energized—not sluggish.

• Warming & spiced → Easier digestion, less sluggishness.
• Protein-rich but plant-forward → Steady energy, muscle repair.
• No heavy combos like meat + eggs → Less gut strain, better focus.
• Whole-food carbs + fats → Balanced blood sugar, less belly bloat.

Make-Ahead & Coach Notes

Eggs are kept clean + simple, paired with veggies + herbs to digest better (vs. meat/egg or cheese/egg heavy combos).

Plant-based proteins balance the week and reduce inflammatory load.

Herbs + spices like cumin, ginger, and turmeric = better digestion + energy.

• Batch basics: Cook a pot of quinoa and mung dal on Sunday; reheat with a splash of water.
• Spice kit: Keep a tiny “AM spice” jar (turmeric, cumin, ginger, garlic powder) next to the stove—zero thinking, all winning.
• Protein bumpers: Hemp seeds, nutritional yeast, or silken tofu fold into veg bowls without heaviness.

Day 1 – Savory Chickpea “Chilla” Protein Pancake

Ingredients

• ½ cup chickpea (besan) flour
• ½ cup water (thin, pourable batter)
• ½ tsp cumin, ¼ tsp turmeric, ¼ tsp garlic powder, pinch salt
• 1 tsp grated fresh ginger (optional)
• 1 cup finely chopped veggies (spinach, zucchini, bell pepper, scallion)
• 1–2 tsp olive/avocado oil
• Optional booster: 2 Tbsp nutritional yeast or 1–2 Tbsp hemp hearts or ¼ cup crumbled silken tofu

Directions

1. Whisk flour, water, spices, salt.
2. Fold in veggies + booster.
3. Cook like a pancake, 3–4 min per side in lightly oiled skillet.
4. Finish with lemon + herbs; optional tahini-lemon drizzle (1 Tbsp tahini + lemon + warm water + pinch salt).

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Day 2 – Spiced Mung Dal Porridge

Ingredients

• ⅓ cup split yellow mung (moong) dal, rinsed
• 1¼ cups water
• ¼ tsp turmeric, ½ tsp cumin, ½ tsp grated ginger, pinch salt
• 1 cup chopped greens (spinach/kale)
• 1 tsp olive oil or ghee-alt (DF)
• Lemon wedge

Directions

1. Simmer dal, water, turmeric, ginger, salt 20–25 min until soft/creamy (add water if needed).
2. Stir in cumin + greens until wilted.
3. Finish with olive oil and lemon.

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Day 3 – Quinoa Upma (Veggie Quinoa)

Ingredients

• ½ cup cooked quinoa (or ¼ cup dry + ½ cup water to cook)
• 1 tsp olive oil
• 2 Tbsp minced onion, ½ tsp grated ginger
• ½ tsp mild curry powder or ¼ tsp each cumin + coriander
• ¾ cup mixed diced veggies (carrot, peas, zucchini)
• Salt to taste, squeeze of lemon, cilantro

Directions

1. If starting dry, cook quinoa; fluff.
2. Sauté onion + ginger in oil 2 min; add spices 30 sec.
3. Add veggies + splash water; steam to tender.
4. Fold in quinoa; season, lemon, cilantro.

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Day 4 – Herbed Veggie Egg Scramble 🥚

Ingredients

• 2 eggs
• 1 tsp olive oil
• ½ cup zucchini (small dice)
• 1 cup spinach, chopped
• 1 scallion, sliced
• ¼ tsp turmeric, pinch black pepper, pinch salt
• 1 Tbsp chopped parsley or cilantro
• Optional: ¼ tsp cumin

Directions

1. Sauté zucchini in oil 2–3 min; add scallion + spinach to wilt.
2. Whisk eggs with turmeric, pepper, salt; pour in.
3. Gently scramble to just set; finish with herbs.

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Day 5 – Mini Kitchari Bowl

Ingredients

• 2 Tbsp split yellow mung dal + 2 Tbsp white basmati rice, rinsed
• 1¼ cups water
• ½ tsp cumin seeds or ground cumin
• ¼ tsp turmeric, ½ tsp grated ginger, pinch salt
• 1 cup chopped kale or zucchini
• 1 tsp olive oil; 1 Tbsp pumpkin seeds (optional)

Directions

1. Add dal, rice, water, turmeric, ginger, salt; simmer 20–25 min until soft.
2. Stir in cumin + veggies; cook 3–5 min until tender.
3. Finish with olive oil; top with pumpkin seeds.

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Day 6 – Soft-Boiled Eggs with Spiced Veg & Sweet Potato 🥚

Ingredients

• 2 eggs
• 1 cup broccoli florets
• 1 small sweet potato, cut into wedges (about 150–180 g)
• 2 tsp olive oil, divided
• ¼ tsp cumin, pinch smoked paprika, pinch salt
• Lemon wedge

Directions

1. Roast sweet potato at 425°F (220°C) with 1 tsp oil + pinch salt ~18–20 min.
2. Steam or sauté broccoli to tender; toss with ¼ tsp cumin, pinch paprika, 1 tsp oil, salt.
3. Soft-boil eggs: simmer 6½ minutes; chill briefly; peel, halve.
4. Plate eggs over veggies; lemon squeeze to finish.

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Day 7 – Warm Millet (or Amaranth) Power Porridge

Ingredients

• ¼ cup millet or amaranth, rinsed
• ¾–1 cup water (for creaminess)
• ½ tsp grated ginger, pinch cinnamon, pinch salt
• 1 Tbsp almond butter (or sunflower seed butter)
• 1–2 Tbsp hemp seeds
• Optional: 1–2 tsp maple or honey (omit for very low-sugar)

Directions

1. Simmer grain with water, ginger, cinnamon, salt 15–20 min (amaranth ~20).
2. Stir in almond butter until silky.
3. Top with hemp seeds; serve warm.

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Make-Ahead & Coach Notes

• Batch basics: Cook a pot of quinoa and mung dal on Sunday; reheat with a splash of water.
• Spice kit: Keep a tiny “AM spice” jar (turmeric, cumin, ginger, garlic powder) next to the stove—zero thinking, all winning.
• Protein bumpers: Hemp seeds, nutritional yeast, or silken tofu fold into veg bowls without heaviness.