7 Day

Satvic Food
Challenge
Cook-along all three meals
with us, and experience the
magic of Satvic eating!

Shopping & Preparation List

For all 7 days
A letter for you

Dear friends,

We would like to express our deepest gratitude to you

for joining us for this 7-day Satvic Food Challenge!

During this challenge, you will not only learn exciting

recipes, but also step into the Satvic way of eating for 7
days. You will experience live cooking and will learn
how to convert your kitchen into a healthy kitchen. You
will wake up more refreshed & light, and you will inspire
your family towards healthy eating.

Also, in order to make the most of this workshop, please

keep all your equipments & ingredients ready before the
session starts. Don't worry if you don't have a few
ingredients available. We'll share substitutes during the
sessions.

We feel so blessed to be sharing these 7 days with you.

 Equipments & Tools Needed
For all 7 days

You may already have most of these equipments. For tools you don't have, we
recommend purchasing them before the challenge starts. You can buy measuring
cups and spoons from Amazon, or also from our website.

2 Steel or Clay Pots Measuring Cups Measuring Spoons

Iron Tawa Rolling Pin & Board Blender

Grater Muslin Cloth Pressure Cooker

 Dry Ingredients Needed
For all 7 days

Don't worry about the numerous ingredients; you may already have most of
them. For the ingredients you don't have, we recommend purchasing them
before the challenge starts. Have all the dry ingredients ready before the
session begins to avoid any rush during the sessions.

Grains Nuts & Seeds

Whole Wheat Flour (chokar sahit atta) Peanuts (moongphali)
Brown Rice Almonds (badam)
Foxtail Millet (kangni) Cashews (kaju)
Chickpeas (kabuli chhole) Pistachios
Broken Barley (jau ka daliya) Dried Figs (anjeer)
Raisins (kishmish)
Whole Spices Pumpkin Seeds (optional)
Sabja or Chia Seeds
Cumin Seeds (jeera) White Sesame Seeds (til)
Black Mustard Seeds (sarson) Black Sesame Seeds (kala til)
Black Pepper Corns (kali mirch) Sunflower Seeds (soorajmukhi)
Coriander Seeds (dhaniya) Poppy Seeds (khas-khas)
Cloves (laung) Melon Seeds (magaj)
Black Cardamom (badi elaichi)
Green Cardamom Pods (elaichi) Other
Others
Cinnamon Stick (dalchini)
Fennel Seeds (saunf) Dry Coconut (gola)
Carom Seeds (ajwain) Cacao Powder
Fenugreek Seeds (methi) Tamarind (imli)
Star Anise (phool chakri) Rose Petals (optional)
Bay Leaves (tej patta) Dried Oregano
Dried Thyme
Dried Rosemary
Spice Powders
Saffron Strands (kesar)
Roasted Cumin Powder (bhuna jeera) Kasuri Methi
Coriander Powder (dhaniya) Jaggery Powder (gud)
Turmeric Powder (haldi) Black Salt (kala namak)
Black Pepper Powder (kali mirch) Rock Salt (sendha namak)
Cardamom Powder (elaichi)
Cinnamon Powder (dalchini)
Asafoetida (hing)
 Day 1
All the meals will serve 2 people
Keep all the fresh ingredients washed before the session begins.

Breakfast
Coconut- 1 pc. (¼ cup)
Bananas- 2 pcs.
Mango or Pineapple- 1 pc. (½ cup) Common Shopping List
Pomegranate- 1 small pc. (2 tablespoons)
for all 3 meals
Dates- 6 pcs.
Spinach- 100 gm. (¼ cup) Coconut- 1 pc.
Bananas- 4 pcs.
Frozen 2 ripe bananas.
Mango or Pineapple- 1 pc.
Break the coconut (¼ cup chopped).
Mango or Soft Pear- 250 gm.
Pomegranate- 1 pc.
Dates- 6 pcs.
Baby Potato or Potato- 500 gm.
Lunch Green Papaya- 1 pc.
Carrot- 250 gm.
Baby Potato or Potato- 500 gm. (2½ cups) Beetroot- 250 gm.
Beetroot- 1 big pc. (1 cup) Tomato- 750 gm.
Tomato- 300 gm. (1½ cups) Spinach- 250 gm.
Coriander Leaves- 50 gm. Coriander Leaves- 100 gm.
Green Chili- 1 pc. Green Chili- 50 gm.
Ginger- 1 inch Ginger- 50 gm.
16 cashews, soaked. Lemon- 50 gm.

Dinner
Green papaya- 1 small pc.
Carrot- 1 medium pc.
Tomato- 2 medium pcs.
Mango or Soft Pear- 250 gm. (1 large pc.)
OH, DON'T FORGET
Coriander Leaves- 100 gm. TO ARRANGE :
Green Chili- 1 pc.
Lemon- 2 pcs. Kasuri Methi : Lunch

2 tablespoons raw peanuts, soaked. Foxtail Millet, Dried Figs &

Saffron : Dinner
20 almonds, soaked.
1 tablespoon foxtail millet, soaked.
 Day 2
All the meals will serve 2 people
Keep all the fresh ingredients washed before the session begins.

Breakfast
Mango- 500 gm. (1 cup)
Common Shopping List
Ripe Bananas- 2 pcs.
Grapes- 250 gm. (½ cup)
for all 3 meals
Apple- 250 gm. (½ cup) Coconut- 3 pcs.
Pomegranate- 1 small pc. (¼ cup) Mango- 500 gm.
12 cashews, soaked. Ripe Bananas- 3 pcs.
(24 cashews, soaked Grapes- 250 gm.
if mango is not available). Apple- 250 gm.
Pomegranate- 1 pc.
Red Pumpkin- 500 gm.
Lunch Carrot- 250 gm.
Bottle Gourd- 250 gm.
Coconut- 1 pc. (½ cup)
Zucchini or Bottle Gourd- 150 gm.
Carrot- 1 medium pc. (½ cup)
Green Beans- 200 gm.
Bottle Gourd- 1 small pc. (½ cup)
Corn- 1 pc.
Green Beans- 100 gm. (½ cup)
Purple Cabbage or Cabbage- 250 gm.
Green Capsicum- 100 gm. (½ cup)
Green Capsicum- 100 gm.
Tomato- 3 pcs. (½ cup)
Red or Yellow or Green Capsicum-150 gm.
Coriander- 300 gm. (1 cup)
Tomato- 250 gm.
Mint Leaves- 200 gm. (½ cup)
Coriander- 300 gm.
Green Chili- 2 pcs.
Mint Leaves- 200 gm.
Lemon- 2 pcs.
Green Chili- 50 gm.
½ cup brown rice, soaked. Lemon- 50 gm.
Break the coconut (½ cup grated).

Dinner
Coconuts- 2 pcs. (2 cups)
Red Pumpkin- 500 gm. (3 cups)
Carrot- 1 medium pc. (¼ cup)
Zucchini or Bottle Gourd- 100 gm. (¼ cup) OH, DON'T FORGET
Green Beans- 50 gm. (¼ cup) TO ARRANGE :
Corn- 1 pc. (¼ cup)
Purple Cabbage or Cabbage- 1 small pc. (¼ cup) Dried Oregano, Dried Thyme
& Dried Rosemary : Dinner
Red or Yellow or Green Capsicum- 150 gm. (½ cup)
Green Chili- 1 pc.

Remove corn kernels (¼ cup).

Break the coconuts (2 cups chopped).
 Day 3
All the meals will serve 2 people
Keep all the fresh ingredients washed before the session begins.

Breakfast
Ripe Bananas- 4 pcs.
Dates- 4 pcs. Common Shopping List
Frozen 4 ripe bananas. for all 3 meals
Coconut milk ( cup).
Ripe Banana- 4 pcs.
Break the coconut (2 tablespoons).
Pomegranate- 1 pc.
Dates- 4 pcs.
Carrot- 250 gm.
Potato- 250 gm.
Lunch Pumpkin- 250 gm.
Carrot- 2 medium pcs. (1 cup) Green Beans- 100 gm.
Potato- 3 pcs. (½ cup) Zucchini or Green Pumpkin- 250 gm.
Pumpkin- 100 gm. (½ cup) Brinjal- 100 gm.
Green Beans- 100 gm. (½ cup) Green or Yellow Capsicum- 200 gm.
Coriander Leaves- 50 gm. Green or Red Capsicum- 200 gm.
Green Chili- 1 pc. Lettuce (Iceberg or Romaine)- 250 gm.
Lemon- 1 pc. Amaranth Leaves (Chaulai)- 200 gm.
Basil or Mint Leaves- 100 gm.
½ cup chickpeas, soaked.
Coriander Leaves- 100 gm.
Coconut milk (1 cup).
Green Chili- 50 gm.
1 chopped dry coconut (gola).
Lemon- 100 gm.

Dinner
Pomegranate- 1 pc. (½ cup)
Zucchini or Green Pumpkin- 150 gm. (½ cup)
Brinjal- 100 gm. (½ cup)
Green or Yellow Capsicum- 1 pc. (½ cup)
Green or Red Capsicum- 1 pc. (½ cup) OH, DON'T FORGET
Lettuce (Iceberg or Romaine)- 250 gm. (1 cup) TO ARRANGE :
Amaranth Leaves (Chaulai)- 100 gm. (½ cup) Saffron : Breakfast
Basil or Mint Leaves- 100 gm. (¼ cup)
Dry Coconut (gola): Lunch
Green Chili- 1 pc.
Broken Barley, Dried Oregano,
Lemon- 1 pc.
Dried Thyme & Dried Rosemary:
Dinner
¼ cup broken barley (jau ka dalia), soaked.
 Day 4
All the meals will serve 2 people
Keep all the fresh ingredients washed before the session begins.

Breakfast
Coconut- 1 pc. (1 tablespoon) Common Shopping List
Mango or Any Sweet Fruit- 250 gm.
for all 3 meals
Lychee- 150 gm. (9 pcs.)
Apple- 250 gm. (1 pc.) Coconut- 1 pc.
Bananas- 3 pcs. Mango or Any Sweet Fruit- 250 gm.
Pomegranate- 1 pc.. Litchi- 250 gm.
Apple- 250 gm.
¼ cup sesame seeds, soaked.
Bananas- 4 pcs.
1 tablespoon fennel seeds, soaked.
Pomegrante- 1 pc.
1 tablespoon poppy seeds, soaked.
Red Pumpkin- 500 gm.
2 tablespoons sunflower seeds, soaked.
Tomatoes- 250 gm.
Break the coconut (1 tablespoon).
Beetroot- 200 gm.
Red Bell Pepper or Tomatoes- 250 gm.
Lunch Carrot- 250 gm.
Coconut- 1 pc. Potato- 250 gm.
Red Pumpkin- 500 gm. (3 cups) Green Beans- 100 gm.
Tomato- 2 medium pcs. Red Capsicum or Bottle Gourd- 100 gm.
Beetroot- 1 pc. (1 cup) Corn- 1 pc.
Spinach- 150 gm. (1 cup) Spinach- 250 gm.
Coriander Leaves- 50 gm. Basil Leaves (optional) - 50 gm.
Green Chili- 1 pc. Coriander Leaves- 50 gm.
Ginger- 50 gm. Green Chili- 50 gm.
Lemon- 1 pc. Ginger- 50 gm.
Lemon- 50 gm.
Break the coconut (¾ cup).

Dinner
Red Bell Pepper or Tomato- 250 gm. (1 cup)
Carrot- 2 medium pcs. (¾ cup)
Potato- 1 pc. (¼ cup)
OH, DON'T FORGET
Green Beans- 100 gm. (¼ cup) TO ARRANGE :
Red Capsicum or Bottle Gourd- 100 gm. (¼ cup)
Corn- 1 pc. (¼ cup) Saffron, Poppy Seeds : Breakfast

Basil Leaves (optional) - 50 gm. (1 tablespoon) Dried Oregano, Dried Thyme &
Dried Rosemary : Dinner
Coriander Leaves- 50 gm.
Lemon- 1 pc.

2 tablespoons brown rice, soaked.

Corn kernels (¼ cup).
 Day 5
All the meals will serve 2 people
Keep all the fresh ingredients washed before the session begins.

Breakfast
Coconut- 1 pc. Common Shopping List
Ripe Bananas- 6 pcs. for all 3 meals
Dates- 4 pcs.
Coconut- 2 pcs.
Frozen 4 ripe bananas. Ripe Bananas- 6 pcs.
Break the coconut (¼ cup chopped). Pomegranate- 1 pc.
Peanut butter (2 tablespoons). Dates- 4 pcs.
Cabbage- 500 gm.
Carrot- 250 gm.
Lunch Cucumber- 100 gm.
Green Beans- 100 gm.
Coconut- 1 pc. (½ cup)
Green Capsicum- 200 gm.
Cabbage- 1 pc. (1 cup)
Yellow or Green Capsicum- 100 gm.
Carrot- 1 small pc. (¼ cup)
Red or Green Capsicum- 100 gm.
Green Beans- 100 gm. (¼ cup)
Red or Yellow Capsicum 100 gm.
Green Capsicum- 2 pcs. (¾ cup)
Corn- 2 pcs.
Red or Yellow Capsicum- 1 pc. (½ cup)
Tomato- 250 gm.
Corn- 1 pc. (½ + cup)
Lettuce (Iceberg or Romaine)-200 gm.
Ginger- 1 inch
Ginger- 100 gm.
Lemon- 50 gm.
½ cup foxtail millet, soaked.
Remove corn kernels ( + ½ cup).
Break the coconut (½ cup chopped).

Dinner
Coconut- 1 pc. (1 cup)
Pomegranate- 1 pc. (¼ cup)
OH, DON'T FORGET
Corn- 1 pc. (½ cup)
TO ARRANGE :
Cucumber- 1 pc. (½ cup)
Yellow or Green Capsicum- 1 pc. ( cup) Cacao Powder : Breakfast
Red or Green Capsicum- 1 pc. ( cup) Foxtail Millet & Tamarind (imli) : Lunch
Tomato- 2 pcs. (¼ cup) Sabja or Chia Seeds : Dinner
Lettuce (Iceberg or Romaine)- 200 gm. (1 cup)
Lemon- 1 pc.

20 cashews, soaked.
Remove corn kernels (½ cup).
Break the coconut (1 cup chopped).
 Day 6
All the meals will serve 2 people
Keep all the fresh ingredients washed before the session begins.

Breakfast
Ripe Banana- 3 pcs. Common Shopping List
Mango or Any Sweet Fruit- 250 gm. (¼ cup) for all 3 meals
Apple- 1 pc. (¼ cup)
Coconut- 1 pc.
Pomegranate- 1 pc. (¼ cup)
Ripe Banana- 4 pcs.
Grapes- 100 gm. (¼ cup)
Mango or Any Sweet Fruit- 250 gm.
Dates- 4 pcs.
Apple- 1 pc.
Few Edible Flowers (optional)
Pomegranate- 1 pc.
Coconut milk (¼ cup). Grapes- 100 gm.
3 tablespoons sabja seeds, soaked in Dates- 5 pcs.
1¼ cup of coconut milk. Few Edible Flowers (optional)
Beetroot- 250 gm.
Lunch Potato (medium size)- 3 pcs.
Arbi (medium size) - 5 pcs.
Coconut- 1 pc. (1 cup) Turai (Ridge Gourd) - 250 gm.
Date- 1 pc. Bottle Gourd- 250 gm.
Beetroot- 1 big pc. (1 cup) Cucumber- 1 small pc.
Potato (medium size)- 3 pcs. Green Capsicum- 100 gm.
Cucumber- 1 small pc. (¼ cup) Tomato- 100 gm.
Green Capsicum- 1 pc. (¼ cup) Spinach- 250 gm.
Tomato- 2 pcs. (¼ cup) Basil Leaves (optional)- 50 gm.
Mint Leaves- 100 gm. (¼ cup) Mint Leaves- 100 gm.
Coriander Leaves- 50 gm. Coriander Leaves- 50 gm.
Green Chili- 2 pcs. Green Chili- 50 gm.
Ginger- 1 inch Ginger- 50 gm.
Break the coconut (1 cup chopped). Lemon- 50 gm.

Dinner
Arbi (medium size) - 5 pcs.
Turai (Ridge Gourd) - 2 pcs. (1 cup)
Bottle Gourd- 1 small pc. (1 cup)
Spinach- 150 gm. (½ cup) OH, DON'T FORGET
TO ARRANGE :
Basil Leaves (optional)- 50 gm. (3 tablespoons)
Coriander Leaves- 50 gm. Black Cardamom : Dinner
Green Chili- 1 pc.
Lemon- 1 pc.
Few Edible Flowers (optional)

Coconut milk (½ cup).

 Day 7
All the meals will serve 2 people
Keep all the fresh ingredients washed before the session begins.

Breakfast
Ripe Banana- 4 pcs. Common Shopping List
Any Sweet Fruits- 500 gm. for all 3 meals
Frozen 4 ripe bananas. Coconut- 1 pc.
Any one of these : soaked nuts, Ripe Banana- 4 pcs.
plant based milk, nut butters, coconut. Mango or Ripe Banana- 250 gm.
Pomegranate- 1 pc.
Any Sweet Fruits- 500 gm.
Lunch Potato- 250 gm.
Carrot- 400 gm.
Coconut- 1 pc. (¾ cup)
Pumpkin- 300 gm.
Potato- 3 medium pcs. (½ cup)
Green Beans- 100 gm.
Carrot- 1 medium pc. (½ cup)
Red or Green Capsicum- 100 gm.
Pumpkin- 200 gm. (½ cup)
Green Capsicum- 100 gm.
Green Beans- 100 gm. (½ cup)
Cherry Tomato or Tomato- 100 gm.
Drumstick- 1 pc. (¼ cup)
Drumstick- 1 pc.
Curry Leaves- 30 leaves
Basil Leaves (optional)- 50 gm.
Green Chili- 1 pc.
Few Mint Leaves (optional)
Ginger- 1 inch
Curry Leaves- 30 leaves
Lemon- 2 pcs.
Green Chili- 50 gm.
1 cup brown rice, soaked. Ginger- 50 gm.
Break the coconut (1¼ cup chopped). Lemon- 50 gm.

Dinner
Mango or Ripe Banana- 250 gm. (1 cup)
Pomegranate- 1 pc. (1 tablespoon)
Red Bell Pepper or Tomato- 1 pc. (½ cup)
Carrot- 2 pcs. (¾ cup)
Pumpkin- 100 gm. (¼ cup) OH, DON'T FORGET TO
ARRANGE FOR BREAKFAST
Bottle Gourd- 2 pcs. (2½ cups)
Green Capsicum- 1 pc. (½ cup) Your favourite Sweet Fruits
Cherry Tomato or Tomato- 100 gm. Frozen 4 ripe bananas
Basil Leaves (optional)- 50 gm. (2 tablespoons) Any one of these : soaked nuts,
Few Mint Leaves (optional) plant based milk, nut butters,
Lemon- 1 pc. coconut.

20 cashews, soaked.
Thick coconut milk (½ cup).
We're excited to
have you with us!