Thanks for asking. I’m here to share Jain Dharma guidance clearly and simply.

About tradition

• There are two main Jain traditions: Digambar and Shwetambar. They share core principles (ahimsa, non-violence, satya, and ascetic vows) but differ on some practices, including dietary specifics, monastic rules, and some ritual details.
• The phrase “water only” refers to a vrata (fast) that some practitioners observe. It is not universal and is more common in certain observances or personal vows. It should be undertaken with awareness of your health and under guidance if you have any medical concerns.

Health and safety note

• A strict water-only fast (no food at all, just water) for several days can be risky for many people, especially if you have medical conditions, are pregnant, or are taking medications. Please consult your doctor before attempting any extended fasting, and consider a milder Jain fasting option if you have health concerns.

A simple, Jain-diet-friendly 3-day plan (safe, satvik, non-violent to living beings)

• Guiding principles (acceptability across Digambar and Shwetambar): skip root vegetables (potato, onion, garlic, etc.), avoid meat and eggs, use dairy if you follow that in your practice, and keep meals simple, balanced, and non-stimulating.

Day 1: Normal satvik day

• Breakfast: Moong dal sprouts or soaked chana (if dairy is ok in your practice) with a splash of lemon; or fresh fruit with a small handful of nuts.
• Lunch: Plain brown or basmati rice with dal (lentil soup) and a seasonal non-root vegetable (e.g., bottle g carrot, beans, spinach) cooked lightly with cumin and coriander.
• Snack: Fresh fruit or roasted chana (bengal gram) with cucumber slices.
• Dinner: Khichdi (rice and mung dal) with mild vegetables; or a simple vegetable curry with millet roti.
• Practices: 15–20 minutes of mindfulness/meditation, 20 minutes of light yoga or walking.

Day 2: Mild fasting option (no grains)

• Breakfast: Fruit or milk-based yogurt if your tradition allows; otherwise fruit only.
• Lunch: Dal soup with non-root vegetables; a small portion of steamed rice if you avoid grains, otherwise skip rice.
• Snack: Fresh fruit or soaked almonds.
• Dinner: Cucumber-nut salad with roasted peanuts or sesame seeds; plain khichdi without root vegetables if you tolerate grains.
• Practices: 20–30 minutes of meditation, gentle breathing, and a short devotional reading (stotra or sutra) if you follow recitations.

Day 3: Restorative day (reintroduce light foods)

• Breakfast: Fresh fruit and a small bowl of yogurt (if dairy is allowed) or a milk-free yogurt substitute; or soaked nuts.
• Lunch: Light dal or mung bean soup with non-root vegetables; small portion of millet roti.
• Snack: Fruit or a small smoothie made with dairy or plant-based milk.
• Dinner: Light vegetable curry with quinoa or rice, avoiding heavy spices.
• Practices: Review of vows (ahiṃsā, aparigraha) through a short reading, followed by 15 minutes of contemplation.

Optional adjustments (if you want to tailor further)

• If you follow Digambar strict ascetic practices: some dietary items may be more restricted; adjust by prioritizing ahimsa-based foods and avoiding roots if that aligns with your jain vow set.
• If you follow Shwetambar practices: dairy-based options may be more acceptable; you can include yogurt, paneer, or ghee where appropriate to your vow level.
• If you have medical concerns or are diabetic/pregnant, substitute with a milder plan (more fruits, nuts, dairy, and cooked vegetables) and avoid any fasting that could compromise health.

Quick tips to keep it Jain and healthy

• Use only non-root vegetables when you’re aiming to limit uprooting and harm to living beings underground.
• Keep meals lightly spiced to avoid excessive heat and digestion strain.
• Hydration: drink clean water throughout; you may add a pinch of rock salt if you’re following a light fasting pattern, but avoid over-salting.
• Mindfulness: pair meals with small prayers or meditative silence to deepen non-violence and self-discipline.

If you’d like, I can tailor this further to your exact tradition (Digambar or Shwetambar), any dietary restrictions you observe (dairy yes/no, root-vegetable policy, etc.), and your health/medical situation. I can also convert this into a compact, day-by-day printable plan.