Volume V
Summer & Monsoon · World menus
Jun – Aug (temperate Asia) · Hot & wet seasons (tropical Asia)
Mung bean, winter melon, cucumber, coconut and rice; chrysanthemum and barley teas at room temperature; less chilli, sour pickle and fried food. In the monsoon, cook everything and add ginger.
Day 2
On waking
Breakfast
Lunch
Afternoon
Dinner
Day 3
On waking
Breakfast
Lunch
Afternoon
Dinner
Day 4
On waking
Breakfast
Lunch
Afternoon
EasternLemongrass–Pandan–Ginger Tea
Dinner
Day 5
On waking
Breakfast
Lunch
EasternGotu Kola & Coconut Mallum
Afternoon
Dinner
Day 6
On waking
Breakfast
Lunch
EasternPandan Jasmine Rice
Afternoon
Dinner
Day 7
On waking
Breakfast
Lunch
Afternoon
EasternLemongrass–Pandan–Ginger Tea
Dinner
Daily estimates
Dishes + daily foundation. Reference targets: 1,600–2,000 kcal and 55–72 g protein. Estimates are not individual prescriptions.
Day 1
Energy (kcal) · Total 1543
Protein (g) · Total 57.8
Day 2
Energy (kcal) · Total 1707
Protein (g) · Total 61.1
Day 3
Energy (kcal) · Total 1736
Protein (g) · Total 53.8
Day 4
Energy (kcal) · Total 1690
Protein (g) · Total 58.6
Day 5
Energy (kcal) · Total 1694
Protein (g) · Total 58
Day 6
Energy (kcal) · Total 1811
Protein (g) · Total 60.7
Day 7
Energy (kcal) · Total 1501
Protein (g) · Total 54.7
Daily foundation
- 15 g nuts or 1 tbsp seeds with breakfast
- Plain grain with lunch (rice, 2 phulkas or a slice of bread)
- 150 ml dal / bean soup or 100 g tofu, paneer or cottage cheese if lunch protein < 12 g
- One piece of seasonal fruit (cooked in Vata season)
- 200 ml warm milk or fortified soy/oat milk at bedtime
Adds approximately 607 kcal and 21.7 g protein.
Shopping list
Quantities cover menu dishes only, not the daily foundation.