This Sattvik food list is an important part of India’s ancient tradition of conscious eating. It has origins outlined in Ayurveda, and principles that promote purity, mental clarity and overall well-being.
Whether you are exploring this lifestyle out of curiosity or are already ready to embrace it, this post gives you a useful overview of the Sattvik food, including food listings, benefits and an example meal plan. Along with that, we have provided you with a 100-dish list so you can choose which one you want to cook.
Sattvik food comes from the principle of Sattva, or purity and harmony, in Sanskrit.
Satvik food contains whole grains, fresh fruits and vegetables, temped food, and minimally processed ingredients good for restoring the mind and body. Sattvik food does not include fermented food, overly spicy food, and stimulating food.
Sattvik food is commonly consumed among yogis, health-conscious people, and those looking to attain a spiritual connection. Sattvik food nurtures a person’s inner tranquillity, energy, and emotional balance.
Sattvik food has vegetarian properties, with the intentions around preparing and consuming light food that bubalses the digestion without being overly burdensome.
Why No Onion Garlic In Sattvik Food: Check This Reference
The purpose of these principles is to bring your health into better alignment with your spiritual clarity.
These foods are Tamasic or Rajasic and create emotional and physical disturbances.
The Sattvik diet also works with your body’s natural rhythms by promoting eating at the right times.
Morning (07:00 AM):
Warn water with lemon and honey.
Breakfast (08:30 AM):
Fresh fruits and soaked almonds.
Lunch (12:30 PM):
Steamed rice, moong dal, sauteed vegetables, chapati, and salad.
Evening Snack (05:00 PM):
Fruits smoothie with milk or buttermilk.
Dinner (07:00 PM):
Khichdi with ghee, boiled vegetables, and a bowl of card.
East your last meal 2 – 3 hours before sleep.
| Types | Includes Onion/Garlic | Meat/Egg | Fermented Food | Aim |
| Sattvik | No | No | No | Purity and mental clarity |
| Rajasik | Yes | No | Yes | Energy, passion, stimulation |
| Tamasik | Yes | Yes | Yes | Heaviness, lethargy |
You do not need to be perfect to begin a sattvik lifestyle. Start with less processed foods, less spices, and other more fruits, grains, and fresh vegetables.
Even just small shifts in perspective align the body and the mind toward a place of equilibrium. Overtime you will be rewarded with improved energy, sleep, and ability to focus, not to mention a lighter emotional load.
It is not just what you eat but how you eat — with gratitude, peace, and purpose.
No.
Onions and garlic are considered Tamasic or Rajasic in Ayruveda as they can over stimulate the mind and body.
Satvik cooking does not include them as it seeks to keep food pure and balanced.
A Satvik diet builds on purity and clarity, focusing on fresh, whole foods such as fruits, vegetables, and grains to support health and wellness. In contrast, a Rajasik diet consists of stimulating foods that may energize, but tend to stimulate internal agitation; meanwhile, a Tamasik diet consists of heavy, stale foods that lead to lethargy and confusion. Satvik is peaceful, while Rajasik and Tamasik can tend toward agitation, and lethargy and inertia, respectively.
Yes.
Satvik dishes have generally low unhealthy fats and sugar because they are comprised of whole grains, seasonal vegetables and fruits, and light preparations—conducive to gradual, sustainable, healthy weight management.
Generally, yes.
Satvik diets allow for dairy (milk, paneer, ghee).
To make completely vegan substitute dairy with plant- based milk (almond, coconut) and ghee alternatives that are vegan.
No
Tea and coffee are stimulants and considered Rajasic.
Instead, choose herbal teas (tulsi, lemongrass) or warm water with a dash of ginger and lemon.
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