Goenka recommends starting the day with healthy fats by having soaked almonds, a walnut, and a Brazil nut to stabilize blood sugar and boost selenium. Follow this with a protein-rich breakfast, such as two eggs, sprouts poha, or a paneer besan chilla. She also mentions the addition of vitamin C and zinc supplements.
For lunch, it’s best to keep it light. As digestion slows with age, opt for easy-to-digest options like a gluten-free roti paired with lentils, a seasonal vegetable, and some curd.
In the evening, avoid highly processed snacks and choose roasted chana or rajma along with a piece of fruit and green tea. For dinner, rotate between dishes like beetroot paneer tikki, chickpea walnut kebabs, and paneer tikka. Protein is essential for repair without adding unnecessary calories before bedtime.
