Navratri Diet Plan

During the months of spring and autumn, the 9-day festival of Navratri is observed in almost every house. All parts of India have their unique customs and rituals that they follow. These traditions not only include holy celebrations and following a diet during the period. Navratri meal plan is a dietary structure which involves consuming foods low in carbs, rich in fiber and plant proteins such as fruits, veggies and nuts rich in macronutrients. It also restricts the intake of processed or junk food items. Following a navratri diet plan helps to detoxify the body, promotes hydration by increasing reliance on liquid items, eliminates toxins and enhances overall well-being of your health. However, keeping our health at par is crucial while pursuing a diet and enjoying the festivities. We bring to you a comprehensive diet plan that involves enriching meals, such as sabudana khichdi, kuttu ka dosa, that are nutritious and will also keep you ahead in the energy game. 

What is a Navratri Diet Plan

Navratri diet plan refers to the fast or dietary practice that is observed during the 9 holy days of navratra. The choice of food consumed during this period of fasting varies substantially, some prefer only hydration, some follow intermittent fasting taking fruits and milk at times, while some also eat a meal in a day. The diet involves following consuming foods that are rich in fiber, plant protein and macronutrients along with being low in carbohydrates. Hydration plays an important part during the observance of fast which is consumed through an array of liquid items and fruits. This helps in hydrating the body to provide an influx of energy and also keep one satiated. The fiber and protein content also helps in fulfilling nutritional requirement as well promoting fullness for a prolonged duration. There are several health benefits of following a 9 day navratri diet plan including detoxification, reducing blood sugar levels, weight loss and much more.

Can Navratri diet plan help in weight loss?

During the months of navratri, people follow a “falahari” diet which involves consumption of fruits and milk. The consumption of fruits during navratri diet plan provides you with a surge of energy and keeps you full for long given the fiber content. The balanced meal taken through the vrat thali keeps you satiated and away from overeating. Apart from preventing excess intake of calories, it also induces proper and sound sleep. Consuming plant based protein foods such as milk-products, amarnath or kuttu aata improves your energy levels, promotes satiety hormones and suppresses hunger hormones. Protein-rich foods also help in improving resting metabolism which assist in burning calories even when your body is at rest.   The overall navratri diet plan is simple, healthy and light which fulfills your nutritional need and also helps in shedding some kilos effectively. Read on to more such weight loss blogs to have enhanced assistance with your weight management journey. 

9 Days Navratri Diet For Weight Loss

As the season of navratri descends, many people across the nation will be seen observing the 9 day long navratri fast. During the navratri diet plan, consumption of fresh fruits and vegetables is deemed as the most effective to keep your body fit and healthy. Amarnath, buckwheat, nuts, makhana and dairy products are other fast-friendly foods that one can incorporate into their meal. During the fasting period, it’s recommended to follow a diet that suffices your health needs and doesn’t bring down your energy. Planning a nine day long meal beforehand can be hectic and arduous. However, we are here to pull you out of that misery by planning a 9 day navratri plan that will make your fasting days sound with variety and nutrients. One can also buy diet plan to attain a sustainable weight loss. 

1. Navratri Diet Plan Day 1 

Day/ Slot	Breakfast	Lunch	Evening Snack	Dinner
1	Almonds with roasted makhane	Kuttu cheela with ghiya raita Kuttu aata  Vegetables Low fat curd	Green tea  Roasted makhane	Grilled paneer + mint chutney  Paneer  Vegetable Mint chutney  Olive oil

The morning meal should include 8 Almonds in 250 ml skimmed 1 cup roasted makhane alongwith the mid-morning drink of coconut water and apple. For the lunch, take 45g of Kuttu Aata, 100g of vegetables and 150 ml of Low fat curd. 

2. Navratri Diet Plan Day 2 

Day/ Slot	Breakfast	Lunch	Evening Snack	Dinner
2	Fruit smoothie + nuts  Low fat milk Fruits  Nuts	Sawank rice pulao + mint raita / apple raita Sawank rice  Vegetables Oil	Green tea + roasted  paneer	Sabudana khichdi with curd Sabudana Peanut  Olive oil  Vegetables  Low fat curd

Start your 2nd morning of navratri diet plan for weight loss with a fruit smoothie made up of 250 ml of low fat milk and 200 g of fruits along with 10g of nuts. While making lunch, the quantity of sawank rice should be 40g with 100g of vegetables and 1 tsp of oil. Delight your tea time with green tea and 100g of roasted paneer. The quantity of ingredients in the sabudana khichdi should be 45g Sabudana, 15g of Peanut, 10g of Olive oil, 100g of Vegetables with 200ml Low fat curd. 

3. Navratri Diet Plan Day 3

Day/ Slot	Breakfast	Lunch	Evening Snack	Dinner
3	Kuttu cheela with paneer stuffing Buckwheat Vegetables  Paneer	Sabudana khicdi+ cucumber raita Sabudana Vegetables  Oil  Curd Cucumber	Buttermilk + roasted makhane	Kuttu roti + palak methi aalo ki sbzi Buckwheat Vegetables  Aloo  Olive oil

Begin your morning meal with 40g of buckwheat, 100g vegetables and 70g of paneer making yourself a delicious kuttu cheela. Make sabudana khichdi for lunch with 45g of sabudana and 100g of vegetables, preparing raita on the side with 150ml of curd and 1 cucumber. 

4. Navratri Diet Plan Day 4

Day/ Slot	Breakfast	Lunch	Evening Snack	Dinner
4	Amaranth porridge   Amaranth Low fat milk Nuts	Sabudana khicdi with curd Sabudana Peanut  Olive oil  Vegetables Low fat curd	Coconut water + Apple/ fruit	Grilled paneer + mint chutney  Paneer Vegetable Mint chutney

Keeping the auspicious alive, initiate your morning with amaranth porridge keeping the quantity of amaranth at 40g and 200ml of low fat milk adding 10g of nuts. Make tea time delightful with coconut water and any fruit of your choice. Keep the dinner light, making grilled paneer with 100g of paneer and vegetable each, adding 1 tsp of mint chutney on the side. 

5. Navratri Diet Plan Day 5

Day/ Slot	Breakfast	Lunch	Evening Snack	Dinner
5	Fruits + milk Low fat milk Fruits  Nuts	Kuttu roti + any veg  Buckwheat Vegetables /paneer  Oil	Green Tea	Sabudana tikki with curd Sabudana  Olive oil    Low fat curd

The morning of the fifth day should start with 250ml of low fat milk and 200g of fruits as well as 10g of nuts. The lunch can include kuttu roti with buckwheat of 45g and vegetables or paneer depending on your choice. Keep the dinner delicious and light with sabudana tikki taking sabudana of 50g and 10g olive oil alongside 200g low fat curd. 

6. Navratri Diet Plan Day 6

Day/ Slot	Breakfast	Lunch	Evening Snack	Dinner
6	Amaranth porridge  Amaranth  Low fat milk  Nuts	Kuttu roti + any veg Buckwheat Vegetables paneer Oil	Coconut Milk	Sabudana khicdi with low fat curd Sabudana, olive oil, Veg Low fat curd

Begin your morning with amaranth porridge taking 45g amaranth, 200ml of low fat milk with 10g of nuts. Consume buttermilk and apple for a mid-morning meal, while intaking kuttu roti with vegetables of your choice for lunch. Have sabudana khichdi for dinner with low fat curd. 

7. Navratri Diet Plan Day 7

Day/ Slot	Breakfast	Lunch	Evening Snack	Dinner
7	Fruit smoothie + nuts Low fat milk  Fruits Nuts	Sawank rice pulao + mint raita / apple raita Sawank rice Vegetables Oil	Butter Milk	Kuttu cheela with paneer stuffing Buckwheat Vegetables  Paneer

Start your morning meal with fruit smoothie and nuts. The lunch can include sawank rice pulo with 30g of rice and 100g of vegetables. You can make your meal more delightful by adding mint raita on the side. Keep the dinner light with paneer stuffed kuttu cheela. 

8. Navratri Diet Plan Day 8

Day/ Slot	Breakfast	Lunch	Evening Snack	Dinner
8	Smoothies [200 ml of almond milk, fruit of their choice, one scoop protein powder( plant-based)]	Sama Ka Chawal Roasted Paneer Vrat Salad	Apple Smoothie	Detox drink

Start the last second day of your morning by making smoothies with a fruit of your choice, 200 ml of almond milk and one scoop of plant-based protein powder. You can consume detox drinks in the morning as well with water and 15g of ajwain or carom seeds. For lunch, have sama ka chawal with 45g samak chawal, 1 large Carrot, 2 Cashews, ½ tsp Coconut, 1 tsp Ghee, ½ Potato and 20g Peas. You can also add roasted paneer and vrat salad. For midday snacking, apple smoothies are great. Make them 180ml Milk, 1  apple, 1 tbsp Peanut butter, 1 teaspoon vanilla extract, 1 scoop Protein powder and pinch ground cinnamon.

9. Navratri Diet Plan Day 9

Day/ Slot	Breakfast	Lunch	Evening Snack	Dinner
9	Smoothies	Sweet Potato Sabzi  Rajgira Cheela Roasted Paneer Vrat Salad	Kiwi smoothie	Detox drink

Walk into the last morning of navratri diet plan with smoothies or a detox drink. For lunch, feast yourself on sweet potato sabzi with 5g Oil, 5g Sesame seeds, 2 cashew nuts, 2 sweet potatoes, 5g Peanuts crushed and 5g Desiccated coconut. Along with roasted paneer and vrat salad, you can also make Rajgira cheela with 45g Rajgira Flour and 5g oil and 1 bowl of curd. The tea time can include kiwi smoothie with ½ kiwi fruits (peeled), ½ medium banana, ½ cup pineapple, ½ cup spinach, ¼ cup plain yogurt, ¼ cup water, 1 scoop Protein Powder and ½ tablespoon stevia.

9 days Navratri Diet Plan for Weight Loss

Day/ Slot	Morning	Mid morning	Lunch	Tea-Time	Dinner
1	Almonds with roasted makhane	Coconut water + Apple	Kuttu cheela with ghiya raita Kuttu aata  Vegetables Low fat curd	Green tea  Roasted makhane	Grilled paneer + mint chutney  Paneer  Vegetable Mint chutney  Olive oil
2	Fruit smoothie + nuts  Low fat milk Fruits  Nuts	Green tea	Sawank rice pulao + mint raita / apple raita Sawank rice  Vegetables Oil	Green tea + roasted  paneer	Sabudana khichdi with curd Sabudana Peanut  Olive oil  Vegetables  Low fat curd
3	Kuttu cheela with paneer stuffing Buckwheat Vegetables  Paneer	Green tea	Sabudana khicdi+ cucumber raita Sabudana Vegetables  Oil  Curd Cucumber	Buttermilk + roasted makhane	Kuttu roti + palak methi aalo ki sbzi Buckwheat Vegetables  Aloo  Olive oil
4	Amaranth porridge   Amaranth Low fat milk Nuts	Green Tea	Sabudana khicdi with curd Sabudana Peanut  Olive oil  Vegetables Low fat curd	Coconut water + Apple/ fruit	Grilled paneer + mint chutney  Paneer Vegetable Mint chutney
5	Fruits + milk Low fat milk Fruits  Nuts	Lemonade + Pear	Kuttu roti + any veg  Buckwheat Vegetables /paneer  Oil	Green Tea	Sabudana tikki with curd Sabudana  Olive oil    Low fat curd
6	Amaranth porridge  Amaranth  Low fat milk  Nuts	Buttermilk + Apple	Kuttu roti + any veg Buckwheat Vegetables paneer Oil	Coconut Milk	Sabudana khicdi with low fat curd Sabudana, olive oil, Veg Low fat curd
7	Fruit smoothie + nuts Low fat milk  Fruits Nuts	Green tea + Guava	Sawank rice pulao + mint raita / apple raita Sawank rice Vegetables Oil	Butter Milk	Kuttu cheela with paneer stuffing Buckwheat Vegetables  Paneer
8	Smoothies [200 ml of almond milk, fruit of their choice, one scoop protein powder( plant-based)]	Detox drink + Almonds	Sama Ka Chawal Roasted Paneer Vrat Salad	Apple Smoothie	Detox drink
9	Smoothies	Detox drink + Almonds	Sweet Potato Sabzi  Rajgira Cheela Roasted Paneer Vrat Salad	Kiwi smoothie	Detox drink

Benefits of following a navratri diet plan

Navratri meal plan is a carefully curated balanced diet plan that caters to your nutritional needs to give away weight loss and other health benefits. Since it involves foods that are rich in fiber and protein, it promotes satiety and keeps you from overeating which keeps unnecessary weight gain at bay. They also help in improving digestion and overall health as well as boost metabolism. The consumption of legumes, millets or sabudana overall enhances the energy level and prevents several chronic diseases. The increased reliance on liquid items is equally beneficial in boosting energy and eliminating toxins. Below mentioned are some of the benefits for following a navratri diet plan. 

1. Detoxification
Fasting during Navratri is a great method to help one detoxify and further attain weight loss. The Navratri diet plan involves consuming a lot of fruits and liquid items which helps in boosting energy levels and acts as a detoxifying element. Plant-based foods like cruciferous veggies substantially help in promoting liver function and contribute to detoxification. Cutting off processed and heavy meals can also provide a cleansing to your digestive system and flush out toxins.

2. Calorie-deficit diet
Consuming low calorie foods and pushing up nutritious items into your diet can effectively help in losing weight. The Navratri meal plan includes a variety of fruits and veggies which are low in calories and come packed with several nutrients. The low-calorie diet improves cardiovascular health, promotes fat burning, lowers insulin sensitivity, elevates moods and extends longevity.

3. Mindful eating
The fasting during the days of navratri helps promote the habit of mindful eating which can keep one conscious of what food they are consuming along with keeping the unnecessary carving at bay. Fasting has been linked to reduced inflammation in the brain which further improves cognitive functions and provides enhanced mental clarity.

4. Increases intake of healthy nutrients
During fasting people usually resort to fruits, dairy and more healthier options such as kuttu cheela, sabudana khichdi. These food items are high in essential vitamins, minerals, and antioxidants sufficing the body with all the necessary nutrients. The increased intake of balanced nutrition improves heart and brain health, boosts metabolism and digestion, regulates blood pressure and blood sugar levels in the body, reduces levels of bad cholesterol and contributes to overall well-being of health. 

5. Feels lighter and cuts off excess salt and sugar
The cutting down on regular and heavy meals during fasting can provide vitality to the body and helps you feel lighter.  It also insists on cutting down salt and sugar intake which reflect long-term impacts on the overall health by reducing the risk of various lifestyle diseases and improves heart health. Lowered intake of sugar and salt during the duration of fasting helps the body in weight loss even in the long haul. 

Foods to eat on a navratri diet plan

Foods to avoid on a navratri diet plan

As the chant and rhythm of festivities dawns upon us, we can juggle out a way to make this time a religious exercise of healthy eating and weight loss through navratri diet plan. While one is devouring the delicacies of the festive season, it’s important to plan your diet mindfully if one’s aiming for weight loss. After mapping out foods that one should eat, it is equally important to take note of things that one should avoid such as processed, junk or high-fat foods.  Your navratri diet plan for 9 days can be followed by a 7 day weight loss diet plan. 

1. Refined sugar: There is no nutritive value in the refined sugar and it is stored as empty calories. Thus it’s advisable to avoid refined sugar and rather opt for natural sweeteners such as jaggery or honey. 

2. Tea and Coffee: Tea and coffee can be enticing beverages, however it should be avoided as they only end up dehydrating the body. Thus it’s advisable to go for other alternatives such as coconut water, lemonade, buttermilk or green tea. 

3. Processed or deep-fried foods: Deep fried foods like puri and pakore make common occurrence during navratri fasting. However, one should be careful with not consuming excessive processed or deep fried foods as they can put the digestive system at ease. They can suppress the detoxifying effect of navratri diet plan and rather give way to constipation and acidity.

4. Non-veg foods: Owing to the spiritual and ritual beliefs attached to the navratri diet plan, consumption of non-veg food items like chicken, mutton or fish are strictly prohibited. One can fulfill their protein intake through plant-based protein such as dairy products or amarnath. 

How to follow a Navratri diet plan

The navratri diet plan for weight loss should be an inculcation of all foods healthy and nutritious to assist with your weight loss journey while keeping you energized. Alongwith a healthy navratri diet plan for weight loss, one should be mindful about following certain tips such as choosing the right food that is rich in all nutrients and avoiding those items that can elevate the cholesterol or blood sugar levels. Buy Weight loss plans to assist further in your weight management journey along with following navratri diet plan. Below mentioned are some of the tips that can be incorporated into the navratri diet plan for weight loss to achieve the best results.

1. Stay Hydrated
Hydration is imperative to following a healthy navratri diet plan for weight loss. It’s essential that one should consume lots of water while on a fast and always keep themselves hydrated. You can also supplement your navratri diet plan with other fluids like smoothies or detox drinks. 

2. Mindful when breaking fast
While breaking the fast one should be cautious of how they are doing it. Avoid overeating immediately after breaking the fast. Try to keep the meals light and nutritious.

3. Intake Balanced Meals
Keep a healthy quantity of veggies in your meal, which would help make you feel fuller and keep the binge eating at bay. Balance your meals by incorporating a healthy mix of fruits, vegetables, dry fruits and other nutritious items. 

4. Exercise more
As we follow the navratri diet plan, it’s imperative that we pay heed to our fitness needs as well. Try indulging in yoga or light cardio everyday to keep yourself energized and fit. Exercises can also be helpful in helping you achieve sustainable weight loss. 

5. Go for low-fat food
Make sure to add only low-fat food in your navratri diet plan. It’s better to opt for low fat cream, cheese and milk, instead of using full cream milk or cheese. Low fat food will promote satiety and keep you feel for long along with reducing the risk of health conditions such as obesity and heart diseases. 

Navratri Calendar 2024

Chaitra Navratri

Day	Date
Day 1 [Pratipada]	9th April
Day 2 [Dwitiya]	10th April
Day 3 [Tritiya]	11th April
Day 4 [Chaturthi]	12th April
Day 5 [Panchami]	13th April
Day 6 [Shashthi]	14th April
Day 7 [Saptami]	15th April
Day 8 [Ashtami]	16th April
Day 9 [Navami]	17th April

 

Shardiya Navratri

Day	Date
Day 1 [Pratipada]	3rd October
Day 2 [Dwitiya]	4th October
Day 3 [Tritiya]	5th October
Day 4 [Chaturthi]	6th October
Day 5 [Panchami]	7th October
Day 6 [Shashthi]	8th October
Day 7 [Saptami]	9th October
Day 8 [Ashtami]	10th October
Day 9 [Navami]	11th October

Expert Review on Navratri Diet Plan

The navratri diet plan for weight loss involves consuming a variety of foods that are low in carbs and high in fiber & plant based protein. The foods included are fruits, veggies, legumes, millets, nuts or dairy products. The diet also restricts the consumption of processed or deep-fried items, refined sugar and even advises on reducing the consumption of excess tea and coffee. Following a navratri diet plan for weight loss helps one to gain health benefits besides just weight management. It induces mindful eating which can be useful for sustainable weight loss, along with strengthening your immune system and detoxifying your body. The navratri diet plan is a wonderful mix of various nutritious food items including sabudana khichdi, fruits, smoothies, kuttu cheela or roti, green tea and various other delights which keeps the meal interesting as well as healthy. The diet plan also promotes self-discipline as it moves you towards mindful eating and making healthy food choices. When you are following a navratri diet plan, make sure to be mindful about taking light meals when breaking the fast, staying hydrated throughout and also indulging in exercises to extract best results. There are various Weight loss success stories to surf through and gain motivation to continue your journey.

References

“Pragmatic dietary advice for diabetes during Navratris.” n.d. NCBI. Accessed December 20, 2023. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5240068/.

McManus, Katherine D., and Howard E. LeWine. 2024. “What is a plant-based diet and why should you try it?” Harvard Health. https://www.health.harvard.edu/blog/what-is-a-plant-based-diet-and-why-should-you-try-it-2018092614760.

“Nutritional Update for Physicians: Plant-Based Diets.” n.d. NCBI. Accessed April 12, 2024. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3662288/.

FAQs

1. What do you eat in Navratri diet?

The navratri diet plan involves consuming a balanced mix of foods that are low in carbs and high in fiber & plant based protein. The foods included are fruits, veggies, legumes, millets, nuts or dairy products. They help in fulfilling your nutritional needs to give you ample energy without increasing the calorie intake.

2. What do you eat on 9 days fasting for Navratri?

The 9 days fasting for navratri involves eating a bundle of foods that are rich in fiber, protein and other essential nutrients. Some of these foods include sabudana khichdi, fruits, smoothies, kuttu cheela or roti, green tea. These items are just as healthy and nutritious as they are delicious. One should also be mindful of hydration needs which can be fulfilled by drinking a lot of water. One can also supplement their diet with infused water, coconut water or green tea.

3. What should I eat after 9 days fasting?

Choosing your post-fast meal carefully is considered important for smooth transition from the navratri diet plan to regular diet. The foods that you can consume after 9 days fasting includes fresh fruits, hydrating drinks such as buttermilk or lemon water, vegetable soup, protein-rich foods or whole fruits.

4. How to gain weight fast in Navratri?

Foods like sabudana, samak rice, kuttu atta (buckwheat flour), singhara atta, nuts or dairy products adds substantial nutrition to your diet. However, consuming vrat thalis, laddoos or chips can make one gain rapid weight during navratri diet plan.