Healthy Food

Rs. 4,150.00

Each Healthy Meal is Approx 750 Cals

Sampoorna Ahara Healthy Food
Plan Speciality of Your Healthy Food Plan

Doctor designed meals

No Guesswork

Ready to HEAT & EAT

Wholesome, balanced, nutritious, healing & complete meals.

Custom Meals

Highly Customizable Meals

Based on Daily Dozen

Planned to the tee based on Dr. Michael Greger's Daily Dozen

Intelligent Tweaks

Includes 21 tweaks recommended by Dr. Michael Greger to aid weight-loss

Natural

Chemical-free ingredients

Diabetes-Friendly

Diabetes-Friendly, Heart-healthy and Low salt

Choices of Menu

Different menus everyday on rotation

Vegan, Sugar/Oil-Free

Sugar/jaggery-free, Oil-free, Whole-Grain, Dairy-free Meals for complete healing

Diets don't work

Healthy Food is a Lifestyle Habit

You already know this. You have probably tried dieting at some point or the other and more likely than not, have failed. I have had patients coming to me, tired of various methods to get to their ideal weight.

"Dr, I have tried all diets, but somehow, nothing works. I am fed up!" Sounds familiar?

'Diets don't work, you go on a diet and you go off a diet. You go back to what you were eating before. When you start eating plant-based food, it becomes a lifestyle. This gives you permanently better health.

Diets don't work

Weight Loss Diet

  • Most diets are unscientific, unhealthy and impractical in the long run
  • Most diets are in fact harmful for health, cause deficiencies and increase your risk of chronic lifestyle diseases
  • Dieting takes a toll on your mental health, and creates a negative relationship with food
  • Diets also promote an unhealthy body image and push you to reach unattainable "beauty" standards
  • Diets also encourage myths around nutrition to propagate
  • Diets don't work

What Does Each Healthy Meal Include?

Each Sampoorna Ahara Healthy Meal includes six dishes:

  • Fruit Starter - 1 Platter of Chemical-free seasonal fruits naturally and organically grown
  • Salads - Farm fresh vegetable salad with Plant-based Salad Dressing
  • One Main Dish - Low glycemic index unpolished rice, dalia or millet rice (plus a roti, chapathi or paratha for North Indian cuisine!)
  • One Side Dish - With prebiotic-rich dal, chana and rajma
  • Vegetable Dish - Palya, Poriyal, Sabzi, and gravies
  • Amla Pickle - Fresh, Grated and Spiced Indian Gooseberry

What About the Health Booster Packs?

Sampoorna Ahara Health Booster Pack is delivered once a month & includes:

SUBSCRIPTIONHEALTH BOOSTER PACK CONTAINSVALUE
Weekend Plans & all other plans with one meal in a day30 Flaxseed B12 Laddus + Assorted Healthy SnacksRs. 750/month
Lunch + Dinner (Weekdays & Full Month plans)60 Flaxseed B12 Laddus + Assorted Healthy Snacks for each personRs. 1,250/month for each person
  • Flaxseeds - help in cancer prevention, blood pressure reduction and a great source of Omega 3 fats
  • Vitamin B12 - Fortification prevents deficiency, heart disease risk and also improve skin, hair and nerve health
  • Sweetened with Dates - No sugar, jaggery or even honey! Only whole food sweeteners used
  • Baked, Zero Oil Snacks - Indulge in Healthy Snacks to beat your evening cravings.

Litmus Test for Healthy Food DAILY DOZEN SCORE

Everything You Need to Eat Daily for Optimal Healthy & Longevity, Compiled by
Dr. Michael Greger, Lifestyle Medicine Pioneer

Every Sampoorna Ahara Balanced Meal Contains the Following (including Booster Pack). Two Meals a Day = Double the Below Servings

Sugar/jaggery-free, Oil-free,
Whole-Grain, Dairy-free Meals Healthy Meals

  • Door delivery across Bengaluru
  • Zero Packaging Fees for Sanitised Steel Tiffin boxes, used on rotation for you.
  • Ecofriendly Disposable Containers also available at actual cost.
  • MRP Inclusive of GST. No added tax.
  • Choose delivery time from lunch or dinner or both.
  • Choose Delivery Dates after Checkout (form will be sent to your email inbox. We can start within 2 days. Same day delivery not available)
  • Cancel or pause anytime with 2 days notice and get full credit to your wallet balance with us. Cancellations with less 2 days notice not available, but you can ask us to donate your meal as part of our regular food donation program.

What is a Whole Food Plant Based Diet?

A Whole-Foods, Plant-Based Diet is a diet rich in unprocessed plant foods. It calls for the elimination of both animal foods as well as processed foods. It has been shown to prevent, manage and even potentially reverse chronic lifestyle diseases such as coronary artery disease, reduces diabetes risk, risk of high BP, Obesity, PCOS, Asthma and even some types of cancers

  • In India today, our diet is getting closer to the Standard American Diet. Even on a vegetarian diet, there is an increase in amounts of animal fats in the form of dairy foods
  • The overall increase in the amounts of animal foods is combined with a sharp increase in processed foods. Eating out, ordering in & use of packaged food at home has shot up
  • No wonder our risk of diabetes owing to insulin resistance, higher body weight leading to obesity, and other chronic illnesses are skyrocketing.
  • Vegan or Plant-Based Diet with a focus on whole foods are anti inflammatory, packed with antioxidants, lower risk of several chronic lifestyle illnesses, leads to a decrease in mortality, increase in energy levels, better skin and hair.

Using these nine spices, you can prepare a majority of Indian dishes. These spices are at the forefront of traditional Indian dishes. Diet plans rarely feature spices. But did you know, among these, ginger, garlic, chili, and cumin have actually proven to help reduce weight? There are scientific studies that demonstrate how these four spices boost metabolism. Next time you cook a meal, think about adding these spices for a rich flavor and powerful nutrient boost to your everyday food.

Spices Of Indian Food

The Best spices of Indian Food are :

  • Turmeric
  • Cumin
  • Coriander
  • Pepper
  • Ginger
  • Garlic
  • Chilli
  • Mustard
  • Fenugreek

Using these nine spices, you can prepare a majority of Indian dishes. These spices are at the forefront of traditional Indian dishes. Diet plans rarely feature spices. But did you know, among these, ginger, garlic, chili, and cumin have actually proven to help reduce weight? There are scientific studies that demonstrate how these four spices boost metabolism. Next time you cook a meal, think about adding these spices for a rich flavor and powerful nutrient boost to your everyday food.

What To Eat & Avoid On A Whole Food Plant Based Diet?

Dietary Fiber

We thought that dietary fiber was mostly indigestible plant matter. This is true. But dietary fiber plays a much bigger role than that.

Dietary fiber has two types:

  • Soluble fiber
  • Insoluble fiber

It has several advantages, including:

  • Fiber is a prebiotic. Good gut bacteria consume fiber. This helps them grow and form a stable colony in your gut.
  • Fiber relieves constipation. Half the dry weight of stool is a bacterial colony. This colony grows by consuming fiber. This is what makes your stool soft, bulky, and easy to pass.
  • Fiber prevents bad bacteria from growing in your gut. This is because your good gut bacteria consume fiber and fight the bad bacteria.
  • Phytonutrients are bound to fiber. Phytonutrients are plant compounds that keep us healthy. They act as antioxidants. They protect us from diabetes, hypertension, heart disease and other chronic diseases. Good gut bacteria feed on fiber and release phytonutrients for us to absorb.
  • Fiber slows down glucose absorption. This prevent postprandial glucose spike. It stabilises your blood sugar. This can be especially useful if you are diabetic. For example, sugar or jaggery can spike up your sugar levels. Dates do not spike up blood sugar. This is due to the fiber content of dates.
  • Fiber traps fat. Fiber acts like a sponge and sucks up bile, cholesterol and lipid droplets in the intestine. This has two benefits. One is, not all the fat you eat gets absorbed. Two is, some of your bile gets excreted and not reabsorbed. Your body routinely converts around half the cholesterol made in your body to bile. Fecal excretion helps reduce serum cholesterol levels.
  • Fiber helps good bacteria synthesize important compounds like Short Chain Fatty Acids. Your body can absorb these and use them to fight inflammation. You feed your good bacteria fiber and they keep you healthy in return!

Dietary fibers

We thought that dietary fiber was mostly indigestible plant matter. This is true. But dietary fiber plays a much bigger role than that.

Dietary fiber has two types:

  • Soluble fiber
  • Insoluble fiber

It has several advantages, including:

  • Fiber is a prebiotic. Good gut bacteria consume fiber. This helps them grow and form a stable colony in your gut.
  • Fiber relieves constipation. Half the dry weight of stool is a bacterial colony. This colony grows by consuming fiber. This is what makes your stool soft, bulky, and easy to pass.
  • Fiber prevents bad bacteria from growing in your gut. This is because your good gut bacteria consume fiber and fight the bad bacteria.
  • Phytonutrients are bound to fiber. Phytonutrients are plant compounds that keep us healthy. They act as antioxidants. They protect us from diabetes, hypertension, heart disease and other chronic diseases. Good gut bacteria feed on fiber and release phytonutrients for us to absorb.
  • Fiber slows down glucose absorption. This prevent postprandial glucose spike. It stabilises your blood sugar. This can be especially useful if you are diabetic. For example, sugar or jaggery can spike up your sugar levels. Dates do not spike up blood sugar. This is due to the fiber content of dates.
  • Fiber traps fat. Fiber acts like a sponge and sucks up bile, cholesterol and lipid droplets in the intestine. This has two benefits. One is, not all the fat you eat gets absorbed. Two is, some of your bile gets excreted and not reabsorbed. Your body routinely converts around half the cholesterol made in your body to bile. Fecal excretion helps reduce serum cholesterol levels.
  • Fiber helps good bacteria synthesize important compounds like Short Chain Fatty Acids. Your body can absorb these and use them to fight inflammation. You feed your good bacteria fiber and they keep you healthy in return!
Section

Get complimentary access to our Plant-based Kickstart Online Course by Dr. Achyuthan Eswar, Co-founder, SampoornaAhara.com & NutritionScience.in. Watch the videos at the comfort of your home to learn:

  • What is Whole Food Plant Based Diet?
  • What makes Sampoorna Ahara meals special?
  • How do Sampoorna Ahara meals help you prevent disease?
  • How to eat a Sampoorna Ahara meal for Maximum Health Benefit?
  • Root Causes of Obesity, Diabetes, High BP and Heart Disease, and how to avoid them
  • How to Get Started with Plant-based Nutrition
Book Your Healthy Plant Based Meal

Doctors Recommending Plant-based Nutrition

I was gifted Sampoorna Aharaโ€™s Diwali gift box and it was truly a treasure. Everything was whole and plant based and totally delicious. Everything was not only made with care but packed in an eco-friendly way which shows that a lot of thought and love has gone into it. Everyone should try this at least once!

Customer image

Dr. Nandita Shah

Lifestyle Physician & Founder, SHARAN

Sampoorna Ahara is an amazing initiative! The meals offered by them are nutritious, delicious, wholesome and satiating, carefully prepared by the dedicated team under the direct monitoring of Dr Achyuthan Eswar.

Customer image

Dr. R Saravanan

Plant-based Lifestyle Physician, BHMS, PGDHSC (Applied Nutrition), ACLM

Sampoorna Ahara is truly Sampoorna (Complete) with a great menu, Truly natural and healthy. Have been searching for such a facility for long. Its complete with so many varieties and healthy options. One would be surprised that healthy food can also be so tasty. Loved it.

Customer image

Prof. Dr. Abhay M. Shankaregowda

Principal, Maharishi Aurobindo Subharti College & Hospital of Naturopathy & Yogic Sciences.

As a children's ICU doctor - our lives revolve around sick children, anxious parents, long & unpredictable hours at the hospital. After crossing the age 40, the body started complaining. After 2 years of various trail and error, I finally stumbled on something that works. Whole Plant based foods from Sampoorna Ahara is not only healthy, filling and nutritious - the taste buds love it too.

Customer image

Dr. Chetan Ginigeri

Head of Dept - Paediatric & Neonatal services Aster CMI Hospital, Hebbal, Bangalore

Thank you very much for the delicious eatables you you sent. The dryfruit laddu was very rich in taste and nutritious. The Chivda is something I am eating daily during tea time. Also tried Flax seed laddu. May be very healthy. Many congratulations for the wonderful products you have developed.

Customer image

Dr. Manjunath NK Sharma

Pro Vice Chancellor, SVYASA Deemed-to-be-University

Being a health coach promoting a whole plant-based diet, I get asked this question often, "Where can we get nutritionally balanced, clean yet tasty food outside? Being unable to cook at home, due to lack of time or expertise, is there a place where we can get it ready-made?" And our prayers have been answered by SampoornaAhara.com.

Customer image

Saee Bapat

Holistic Nutrition Health Coach, Yoga Therapist & Founder, Clean Eating With Saee

External References:

Customer Reviews

Based on 8 reviews
88%
(7)
13%
(1)
0%
(0)
0%
(0)
0%
(0)
G
Geeta Ugru (Bengaluru, IN)
Satisfied with the meals

It was a perfectly cooked meal today. I enjoyed it thoroughly!

1. The muskmelon fruit was ripened just right and very tasty.
2. The Amla pickle with the right amount of spices was very good as usual.
3. The millet rice was cooked to perfection. I could feel the nuances of its flavour.
4. The tangy green leafy Sambar was very tasty with the hint of spices.
5. The poriyal was perfectly cooked, retaining the right amount of crunch in the vegetables. The spices used had just blended amazingly well.
6. The fresh crunch of the cucumber, radish and tomatoes were awesome with cooked kidney beans and a hint of dressing in the salad.

Kindly convey my sincere respect to the chef and the team. It takes immense hard work, focus and dedication to keep up the quality.

God bless you all.

S
S.P. (Bengaluru, IN)
Really enjoyed the food

Thank you. I really enjoyed the food. It was good for me. Thank you for this service. It's much needed and appreciated.

G
Geeta Ugru (Bengaluru, IN)
Thank you very much for the lovely and healthy food.

Dear Sampoorna Ahaara Team,

After a long break due to travelling, I have resumed my routine.
I missed the Sampoorna Ahaara the most.

Thank you very much for the lovely and healthy food.
It is worth the price. I would say it was the most affordable healthy food I had ever tried till now.

The hint of fresh mint leaves with the Tulasi leaves in fruits was an awesome combination.
I had always loved your poriyal and sambar. So natural and yet tasty.
The amla pickle and blanched green leaves (Amaranthus) added a nice flavour to the meal.
The salad was very fresh with mild Lemon juice. I could feel the fresh crunch of the cucumber.

Overall, the meal had all six taste. I didn't feel my stomach heavy though I ate so much.
God bless you all.

Thank you.

Warm regards,

D
Darshana V (Bengaluru, IN)
My food worries are sorted

Freedom from the dreaded question from cook "didi, Aaj kya banana hai"? Thanks to Sampoorna Ahara. I no longer have to worry about grocery shopping, maid / cook troubles. Getting healthy food on a daily basis is difficult and it's now been simplified for me. I like the variety, taste and timely delivery. Happy with the service

B
Bhupati Shukla (Bengaluru, IN)
Timing of food delivery

Around 4 times in the last couple of weeks, I have received the lunch around 1:15 pm or later. I have meetings starting 1:30 pm onwards that may go on till evening. Can you please ensure that the lunch reaches me by 12:30 pm everyday.

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  • Weight Loss Diet - Sampoorna Ahara - Healthy Food, Food Delivery, Food Order Online, Healthy Snacks, Healthy Breakfast, Sourdough Breads, Sugar-free Desserts
  • Weight Loss Diet - Sampoorna Ahara - Healthy Food, Food Delivery, Food Order Online, Healthy Snacks, Healthy Breakfast, Sourdough Breads, Sugar-free Desserts
  • Weight Loss Diet - Sampoorna Ahara - Healthy Food, Food Delivery, Food Order Online, Healthy Snacks, Healthy Breakfast, Sourdough Breads, Sugar-free Desserts
1 of 3

Sampoorna Ahara

Healthy Food

Regular price Rs. 4,150.00
Regular price Sale price Rs. 4,150.00
Tax included. Shipping calculated at checkout.
CUISINE
SUBSCRIPTION
Fees

Specialty of Sampoorna Ahara Healthy Food Plan

๐Ÿฑ Doctor designed meals
๐Ÿฅ— Wholesome, balanced, nutritious, healing & complete meals. Ready to HEAT & EAT
๐Ÿงพ Highly Customizable Meals
๐Ÿ‰ Planned to the tee based on Dr. Michael Greger's Daily Dozen
๐Ÿƒ Chemical-free ingredients
๐Ÿ  Calorie-dilute Whole Plant Foods for optimal results
๐Ÿฒ Diabetes-Friendly, Heart-healthy and Low salt
๐Ÿ› Different menus everyday on rotation
๐Ÿฏ Sugar/jaggery-free, Oil-free, Whole-Grain, Dairy-free Meals for complete healing

    Customer Reviews

    Based on 8 reviews
    88%
    (7)
    13%
    (1)
    0%
    (0)
    0%
    (0)
    0%
    (0)
    G
    Geeta Ugru (Bengaluru, IN)
    Satisfied with the meals

    It was a perfectly cooked meal today. I enjoyed it thoroughly!

    1. The muskmelon fruit was ripened just right and very tasty.
    2. The Amla pickle with the right amount of spices was very good as usual.
    3. The millet rice was cooked to perfection. I could feel the nuances of its flavour.
    4. The tangy green leafy Sambar was very tasty with the hint of spices.
    5. The poriyal was perfectly cooked, retaining the right amount of crunch in the vegetables. The spices used had just blended amazingly well.
    6. The fresh crunch of the cucumber, radish and tomatoes were awesome with cooked kidney beans and a hint of dressing in the salad.

    Kindly convey my sincere respect to the chef and the team. It takes immense hard work, focus and dedication to keep up the quality.

    God bless you all.

    S
    S.P. (Bengaluru, IN)
    Really enjoyed the food

    Thank you. I really enjoyed the food. It was good for me. Thank you for this service. It's much needed and appreciated.

    G
    Geeta Ugru (Bengaluru, IN)
    Thank you very much for the lovely and healthy food.

    Dear Sampoorna Ahaara Team,

    After a long break due to travelling, I have resumed my routine.
    I missed the Sampoorna Ahaara the most.

    Thank you very much for the lovely and healthy food.
    It is worth the price. I would say it was the most affordable healthy food I had ever tried till now.

    The hint of fresh mint leaves with the Tulasi leaves in fruits was an awesome combination.
    I had always loved your poriyal and sambar. So natural and yet tasty.
    The amla pickle and blanched green leaves (Amaranthus) added a nice flavour to the meal.
    The salad was very fresh with mild Lemon juice. I could feel the fresh crunch of the cucumber.

    Overall, the meal had all six taste. I didn't feel my stomach heavy though I ate so much.
    God bless you all.

    Thank you.

    Warm regards,

    D
    Darshana V (Bengaluru, IN)
    My food worries are sorted

    Freedom from the dreaded question from cook "didi, Aaj kya banana hai"? Thanks to Sampoorna Ahara. I no longer have to worry about grocery shopping, maid / cook troubles. Getting healthy food on a daily basis is difficult and it's now been simplified for me. I like the variety, taste and timely delivery. Happy with the service

    B
    Bhupati Shukla (Bengaluru, IN)
    Timing of food delivery

    Around 4 times in the last couple of weeks, I have received the lunch around 1:15 pm or later. I have meetings starting 1:30 pm onwards that may go on till evening. Can you please ensure that the lunch reaches me by 12:30 pm everyday.

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