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The much-awaited Navratri season is almost here; the nine-day holy festival begins on 11th October 2026, followed by Navami on 19th October and Vijayadashami on 20th October, respectively. The festival is synonymous with garba, spiritual devotion and religious celebrations; however, meditation and dietary fasting also play a big role in the festival. While Navratri fasting signifies devotion and utmost respect to Maa Durga, it also helps in self-control, detoxification and rejuvenation of our body. Devotees fast for 8-9 days and only indulge in a sattvic and plant-based diet, restricting meat, eggs, ginger, garlic and processed food items in their meals.
We spoke to Nutritionist Tania Raghav (@taniaraghav) to help us plan out a detailed Navratri diet for nine days and understand the nutritional significance of commonly consumed food items during fasting.
She explains, "Navratri fasting often reminds us of a familiar list of foods: sabudana khichdi, buckwheat (kuttu) puris, fried potatoes, (foxnuts) makhana and, of course, plenty of tea in between. But fasting does not have to mean eating only starchy or fried foods for nine days. With a little planning, it is possible to keep meals nourishing and satisfying while still following the foods permitted as part of your fasting tradition. We must focus on getting enough protein, fibre, healthy fats, vitamins, minerals and fluids, rather than simply looking for foods labelled as ‘fast-friendly’. Since fasting practices differ from one household and region to another, there is no single Navratri diet that works for everyone."
Start your day with adequate fluids, if your fasting practice permits doing so. You can choose from:
Plain water
Warm water with lemon, without adding sugar
Unsweetened herbal tea
Plain chaas or buttermilk
Coconut water occasionally, depending on your individual needs
Quick Tip: Avoid detox drinks, as staying hydrated is far more important during fasting.
Make sure that you include protein and healthy fats in your breakfast, without making it carb-loaded. Here are some options to choose from:
Plain curd or hung curd with fruit, nuts and seeds
Unsweetened yoghurt with fruit and a small portion of nuts
Paneer with permitted vegetables, lightly cooked
Makhana with milk or curd, along with a small portion of fruit
Rajgira (Amaranth) chilla with curd, if permitted
Kuttu or rajgira preparation paired with curd or paneer
Unsweetened milk with a small serving of nuts and fruit
Quick Tip: Ingredients like kuttu, rajgira and sama are a part of a traditional yet nutritious Navratri diet. The idea is simply to pair them with other food groups rather than making every meal starch-based.
Make sure to keep this meal simple and light. You can choose from:
One whole fruit such as guava, apple, orange, pear or papaya
Fruit with a small portion of nuts
Unsweetened chaas or buttermilk
Plain curd with some fruit
Coconut water, depending on individual requirements
Quick Tip: Avoid having juices instead of fruits, as they provide fibre and tend to be more filling.
A balanced Navratri lunch can include a permitted grain or other carbohydrate source, vegetables and a source of protein. Some combinations could be:
Kuttu roti with paneer or curd and a permitted vegetable preparation
Sama rice or sama khichdi with vegetables and curd
Rajgira roti or chilla with vegetables and curd
Paneer and vegetable bowl with a modest portion of kuttu, sama or rajgira
Lightly cooked vegetables with paneer or curd and a small portion of a permitted carbohydrate source
Quick Tip: You don’t have to eliminate potatoes or sabudana from your diet. However, make sure that you make your meal more balanced by pairing it with foods such as curd, paneer, nuts or seeds, if permitted.
This is the time when a simple fast can turn into a day of continuous snacking. Instead of reaching for fried fasting snacks every evening, try options such as:
Roasted makhana
Fruit with a small portion of nuts
Chaas or buttermilk
Plain curd with a little fruit
Homemade paneer cubes with permitted herbs and spices
A small portion of nuts and seeds
Lightly roasted makhana with nuts or seeds
Fruit with unsweetened yoghurt
Quick Tip: Homemade snacks are a better option as they allow you to control over oil, sugar and salt.
Dinner follows the same basic principle as lunch, but it can be kept lighter depending on your appetite and your daily activity level. Some viable options include:
Paneer and permitted vegetable bowl with a small portion of kuttu or rajgira
Lightly cooked vegetables with paneer or curd
Khichdi with vegetables and curd
Kuttu or rajgira roti with vegetables and curd
Paneer or lightly sautéed vegetables, along with a small portion of a carbohydrate source
Quick Tip: Avoid compensating for a lighter day by having a heavy dinner. Eating slowly and stopping when comfortably full can help avoid the sluggishness that often follows a heavy meal.
A post-dinner snack isn’t usually required. However, if you genuinely feel hunger pangs taking over, consider these options.
A small glass of plain milk
A small serving of unsweetened curd
A small portion of nuts
If you're having a busy day and end up missing a meal, well, here are some easy and quick Navratri snack ideas that will keep you energized for a while.
Roasted makhana
Fruit with nuts
Plain curd with fruit
Chaas or buttermilk
Paneer cubes with permitted herbs and spices
A small portion of mixed nuts and seeds
Homemade roasted makhana mixtures
Fruit with unsweetened yoghurt
Lightly prepared homemade fasting snacks