Here is a simple Jain diet plan based fully on Jain principles (ahimsa, aparigraha, satvikta). This is for a shrāvaka (lay follower), not for monks.

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1. Basic Jain Food Rules

Always avoid (daily):

• Meat, fish, eggs, egg products
• Root vegetables: potato, onion, garlic, carrot, beet, radish, sweet potato, yam, ginger root, fresh turmeric etc.
• Honey
• Alcohol, wine, beer, vinegar (fermented)
• Strongly fermented foods (idli–dosa batter, dhokla batter, yeasted breads, etc. – many Jains limit or avoid)
• Eating after sunset

Generally allowed:

• All non‑root vegetables (lauki, tinda, tori, bhindi, beans, capsicum, peas, cabbage, etc.)
• Fruits
• Grains: wheat, rice, jowar, bajra, ragi, poha, suji, etc.
• Pulses/dals: moong, chana, toor, masoor etc. (dry, not sprouted)
• Nuts and seeds
• Dairy: milk, curd, ghee, paneer, butter (traditionally allowed; some modern Jains reduce due to himsa in dairy)
• Freshly cooked food, eaten within a few hours, in daylight

You can read simple Q&A on Jain food here

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2. Daily Timing (Ideal Jain Schedule)

• Breakfast: After sunrise
• Lunch: Late morning / around noon
• Evening meal: Light, and finish before sunset
• After sunset: No food. Strict followers also avoid water (chovihār / tivihār) except for health needs.

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3. Sample One‑Day Jain Menu

Breakfast (after sunrise)

• Poha without onion/garlic and without potato
• OR upma with allowed vegetables (peas, beans, capsicum, etc.)
• 1–2 fruits (banana, apple, papaya, etc.)
• Milk / tea (no honey; minimal sugar)

Lunch (main meal, before about 1–2 pm)

• 2–3 phulka/chapati
• 1 bowl rice or khichdi (no onion/garlic)
• 1 bowl dal (e.g., moong/tuvar)
• 1 sabji of non‑root vegetables (lauki, tori, bhindi, etc.)
• Small bowl of curd (optional)
• Simple salad of cucumber, tomato, etc. (no onion)

Evening Meal (before sunset, lighter)

• Soft khichdi with vegetables (lauki, peas, etc.)
• OR daliya (broken wheat) / upma / light sabji with few phulkas
• Warm milk if suitable for you

Snacks (only in daytime):

• Roasted chana or peanuts
• Dry fruits: almonds, raisins, etc.
• Seasonal fruit

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4. Weekly Fasting / Discipline (Optional but Good)

You may slowly add:

• Ekasanu: one meal in a day (before sunset) on a chosen day
• Upvās: only boiled, filtered water during daylight; no food
• Aayambil: one very simple, non‑spicy meal (no milk, curd, ghee, oil, green veg, etc.) in a day

Choose according to your health and take pachchakkhan (vow) with right intention.

A simple combined menu + timing guide is explained here

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5. Small Differences: Digambar / Shvetambar

For normal household diet, both:

• Follow pure vegetarian, ahimsa‑based food
• Avoid roots, honey, alcohol, after‑sunset eating

Differences are mainly in:

• Strictness about fermentation, dairy, fasting types, and special days (Paryushan / Das Lakshan, Aatham‑Chaudas etc.).

Always follow guidance of the guru / tradition you belong to.

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6. How to Start Practically

1. First step: Remove meat, eggs, fish completely.
2. Next: Gradually stop onion, garlic, and all root vegetables.
3. Fix a strict sunset time after which you do not eat.
4. Keep food simple, fresh, and non‑wasteful.
5. Slowly add fasting/ekasanu according to capacity.

This way your daily diet itself becomes a sādhana of ahimsa, supporting Jain spiritual life.