Here is a very simple Jain diet chart you can actually follow daily. (For a normal shravak / shravika, not for sadhu–sadhvi level.)

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Basic Jain Food Rules

Always:

• Pure vegetarian (no egg, meat, fish).
• No onion, no garlic.
• Avoid root vegetables (potato, carrot, beet, radish, onion, garlic, ginger, etc.).
• Prefer fresh, home‑made food, eaten before sunset.
• Avoid alcohol, vinegar, yeast / strongly fermented food as much as possible.

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Daily Timing (Approx.)

• After sunrise – first food (Navkarsi).
• Lunch – late morning / early afternoon.
• Early evening – light dinner, before sunset.
• After sunset – ideally no food, no water (or at least no food, and water only if health requires, as per your capacity).

(If you want more detail on timings and vrats, you can read here )

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Simple Jain Diet Chart (Sample Day)

1. Morning (after sunrise – Navkarsi time)

Choose 1–2 items:

• Poha without onion / potato (add peas, capsicum, peanuts if you take them)
• Upma with lauki, beans, peas, etc. (no carrot, no onion)
• Daliya / suji sheera (without egg, no gelatin)
• Fresh fruits: banana, apple, papaya, chiku, etc.
• Milk / tea / coffee (without egg-based products, no honey)

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2. Mid‑morning (optional, if needed)

• Few dry fruits (almond, cashew, pista – clean and insect‑free)
• Roasted chana, murmura, khakhra (made in Jain way)

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3. Lunch

Make a simple thali:

• Roti / chapati / phulka – wheat / jowar / bajra
• Rice / khichdi
• Dal / kadhi – moong dal, toor, chana dal etc.
• Sabzi from non‑root vegetables, e.g.:

- lauki, tinda, turai, parwal - bhindi, tindora, capsicum - beans, peas, cabbage, etc.

• Curd / buttermilk (if you take dairy)
• Simple salad: cucumber, tomato, etc. (no onion)

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4. Evening (before sunset – light dinner)

Keep it lighter than lunch:

• Khichdi + one simple sabzi
• Upma / daliya / idiyappam etc. (avoid fermented idli–dosa if you are strict)
• Soup made from non‑root vegetables
• Or just 2–3 phulkas + 1 dal + 1 sabzi (small quantity)

Try to finish eating before sunset.

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Weekly / Occasional Fasting Plan (Optional)

Choose as per your capacity:

• Upvaas (full fast) – only boiled water in daytime.
• Ekasan – eat only once a day, before sunset.
• Biyasana – eat twice a day (no in‑between eating).
• Ayambil – one time very simple food (boiled grains/dal), no oil, no ghee, no milk, no curd, no green vegetables, only basic salt & pepper etc.

Do whatever is possible without harming health and with good bhav (pure intention).

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Digambar / Shwetambar – small note

• Both accept: pure vegetarian, no eggs/meat/fish, strong focus on ahimsa.
• Both generally avoid roots, honey, alcohol, heavy fermentation.
• Difference is usually in strictness (timings, greens in Chaturmas, etc.), not in basic principle.

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Very Short Summary

• Eat: fresh, simple vegetarian food, no roots, no onion‑garlic, before sunset.
• Avoid: non‑veg, eggs, roots, honey, alcohol, strong fermentation, stale food.
• Add as you grow: fasting (upvaas, ekasan, ayambil) according to your strength.

If you tell me your age, health, and if you are student / working, I can fit this into a very specific 7‑day sample menu for you.