Astrological Nutrition: Eating by Planetary Days for Optimal Wellness

Each day of the week has been associated with a ruling planet since ancient times—so deeply embedded that many languages name the days after their planetary rulers. Sunday (Sun’s day), Monday (Moon’s day), and Saturday (Saturn’s day) carry these connections openly in English, while Tuesday through Friday honor Norse gods who correspond to Mars, Mercury, Jupiter, and Venus.

This ancient wisdom offers a practical framework for organizing your weekly eating, aligning different nutritional focuses with the energy of each day’s planetary ruler.

The Seven Planetary Rulers

Sunday — The Sun Ruler of vitality, identity, and life force Element: Fire Metal: Gold Keywords: Energy, vitality, self-expression, warmth

Monday — The Moon Ruler of emotions, intuition, and the subconscious Element: Water Metal: Silver Keywords: Nurturing, cycles, comfort, home

Tuesday — Mars Ruler of action, courage, and energy Element: Fire Metal: Iron Keywords: Strength, drive, assertiveness, heat

Wednesday — Mercury Ruler of communication, intellect, and movement Element: Air Metal: Mercury Keywords: Quick thinking, adaptability, connection

Thursday — Jupiter Ruler of expansion, abundance, and wisdom Element: Fire/Water Metal: Tin Keywords: Growth, prosperity, optimism, generosity

Friday — Venus Ruler of love, pleasure, and beauty Element: Earth/Water Metal: Copper Keywords: Indulgence, pleasure, harmony, beauty

Saturday — Saturn Ruler of structure, discipline, and time Element: Earth Metal: Lead Keywords: Restriction, discipline, tradition, boundaries

Sunday: Foods of the Sun

Sunday is ruled by the Sun, the center of our solar system and the source of all life on Earth. Sun energy is about vitality, strength, and radiance.

Sun-Ruled Foods:

• Citrus fruits (especially oranges)
• Sunflower seeds and sunflower oil
• Saffron
• Honey
• Chamomile
• Rosemary
• Cinnamon
• Bay leaves
• Golden-colored foods
• Wheat and whole grains

Nutritional Focus:

• Vitamin D supporting foods
• Energy-boosting nutrients
• Heart-healthy options (Sun rules the heart)
• Warming, vitalizing foods

Sunday Meal Ideas:

Breakfast: Golden oatmeal with honey, cinnamon, orange segments, and sunflower seeds. Chamomile tea.

Lunch: Warm grain bowl with roasted vegetables, chicken (a Sun protein), saffron-scented rice.

Dinner: Herb-roasted chicken with rosemary and citrus. Root vegetables with honey glaze. Golden sunset soup.

Sunday Kitchen Practices:

• Cook in cast iron or gold-toned cookware
• Use the oven (fire element)
• Prepare foods that radiate warmth
• Focus on foods that energize and vitalize

Monday: Foods of the Moon

Monday belongs to the Moon, ruler of emotions, cycles, and the home. Moon energy is receptive, nurturing, and connected to our deepest needs.

Moon-Ruled Foods:

• Milk and dairy products
• Cucumbers
• Melons (especially watermelon)
• Cabbage
• Lettuce
• Coconut
• Poppy seeds
• White foods
• Water-rich vegetables
• Seafood (especially shellfish)

Nutritional Focus:

• Hydration support
• Calcium and bone health
• Digestive comfort
• Emotional nourishment

Monday Meal Ideas:

Breakfast: Overnight oats with coconut milk and white fruits. Poppy seed muffins. Warm milk with honey.

Lunch: Creamy cucumber soup. Seafood salad with melon. Milk-based smoothie.

Dinner: Steamed fish with coconut sauce. Cabbage stir-fry. White bean soup.

Monday Kitchen Practices:

• Use silver or white cookware
• Emphasize steaming and poaching (water methods)
• Create nurturing, comfort meals
• Honor the home kitchen as sacred space

Tuesday: Foods of Mars

Tuesday is ruled by Mars, the warrior planet of energy, action, and courage. Mars energy is hot, assertive, and invigorating.

Mars-Ruled Foods:

• Red meats
• Chili peppers and hot spices
• Garlic
• Onions
• Ginger
• Radishes
• Red-colored foods
• Iron-rich foods
• Nettle
• Blood oranges

Nutritional Focus:

• Iron and blood health
• Energy and stamina
• Warming, metabolism-boosting
• Strength-building proteins

Tuesday Meal Ideas:

Breakfast: Spicy shakshuka with garlic and chili. Ginger-lemon tea. Blood orange juice.

Lunch: Beef stir-fry with garlic and ginger. Radish salad. Nettle tea.

Dinner: Grilled steak with caramelized onions. Roasted red peppers. Spicy red lentil soup.

Tuesday Kitchen Practices:

• Cook with high heat (grilling, searing)
• Use cast iron and red cookware
• Emphasize speed and intensity in cooking
• Create meals that energize and strengthen

Wednesday: Foods of Mercury

Wednesday is ruled by Mercury, the messenger planet of communication, intellect, and adaptability. Mercury energy is quick, varied, and mentally stimulating.

Mercury-Ruled Foods:

• Nuts (especially almonds and walnuts—brain food)
• Seeds
• Carrots
• Celery
• Fennel
• Lavender
• Dill
• Parsley
• Light proteins
• Varied small dishes

Nutritional Focus:

• Brain health and cognitive support
• Nervous system nourishment
• Digestive movement (Mercury rules digestion)
• Light, varied eating

Wednesday Meal Ideas:

Breakfast: Trail mix with varied nuts and seeds. Carrot smoothie. Green tea (stimulating but calming).

Lunch: Mezze plate with varied small dishes. Fennel salad. Herbed crackers.

Dinner: Light fish with dill and parsley. Varied vegetable sides. Lavender-honey dessert.

Wednesday Kitchen Practices:

• Cook quickly and efficiently
• Prepare varied, small portions
• Emphasize herbs and intellectual food combinations
• Create meals that stimulate without weighing down

Thursday: Foods of Jupiter

Thursday is ruled by Jupiter, the great benefic of abundance, expansion, and good fortune. Jupiter energy is generous, optimistic, and growth-oriented.

Jupiter-Ruled Foods:

• Figs
• Grapes and wine
• Maple syrup
• Sage
• Nutmeg
• Chestnuts
• Rich, abundant foods
• Foods from foreign lands
• Liver (Jupiter rules the liver)
• Purple and royal blue foods

Nutritional Focus:

• Liver support and detoxification
• Abundance without excess
• Philosophical, meaningful eating
• Exploring global cuisines

Thursday Meal Ideas:

Breakfast: Fig toast with honey and sage. Grape smoothie. Maple-sweetened oatmeal.

Lunch: Global cuisine exploration—try a new cultural tradition. Rich grain salad with nuts.

Dinner: Roasted meat with sage and chestnuts. Wine-braised vegetables. Rich, abundant dessert.

Thursday Kitchen Practices:

• Cook generously and abundantly
• Explore cuisines from other cultures
• Use rich, deep purples and blues
• Create meals that feel fortunate and blessed

Friday: Foods of Venus

Friday is ruled by Venus, the planet of love, beauty, and pleasure. Venus energy is sensual, indulgent, and harmonious.

Venus-Ruled Foods:

• Apples
• Strawberries
• Cherries
• Chocolate
• Rose (rose water, rose petals)
• Vanilla
• Honey
• Tomatoes
• Artichokes
• Beautiful, aesthetic foods

Nutritional Focus:

• Pleasure and enjoyment
• Skin-nourishing foods
• Heart-healthy treats
• Beauty-supporting nutrition

Friday Meal Ideas:

Breakfast: Fresh fruit with rose water. Chocolate-dipped strawberries. Vanilla-scented coffee.

Lunch: Beautiful salad with artichoke and tomato. Heart-shaped treats. Rose lemonade.

Dinner: Romantic dinner for two. Beautifully plated courses. Chocolate dessert. Wine.

Friday Kitchen Practices:

• Emphasize beauty and presentation
• Cook with love as an ingredient
• Use pink, green, and copper tones
• Create meals designed for pleasure

Saturday: Foods of Saturn

Saturday is ruled by Saturn, the planet of discipline, structure, and boundaries. Saturn energy is restrictive but strengthening—like a teacher who demands excellence.

Saturn-Ruled Foods:

• Root vegetables (beets, turnips, parsnips)
• Blackberries
• Quinoa and ancient grains
• Bone broth
• Foods that take time (slow cooking)
• Preserved and fermented foods
• Dark, grounding foods
• Comfrey
• Horsetail

Nutritional Focus:

• Bone and joint health
• Long-term nutrition
• Traditional, time-tested foods
• Discipline and moderation

Saturday Meal Ideas:

Breakfast: Slow-cooked steel-cut oats. Blackberry compote. Strong black coffee.

Lunch: Root vegetable soup made slowly. Dark bread with aged cheese. Bone broth.

Dinner: Long-braised meat. Fermented vegetables. Traditional family recipe. Dark chocolate.

Saturday Kitchen Practices:

• Embrace slow cooking methods
• Use time as an ingredient
• Cook traditional, ancestral recipes
• Create meals that honor discipline and structure

Weekly Meal Planning by Planetary Days

Here’s how to structure a week aligned with planetary energies:

Sunday: Bright, energizing meals to set the week’s tone Monday: Nurturing, hydrating, emotionally supportive Tuesday: Energizing, iron-rich, warming Wednesday: Light, varied, brain-supporting Thursday: Abundant, exploratory, generous Friday: Pleasurable, beautiful, indulgent Saturday: Grounding, traditional, disciplined

Combining with Moon Phases

For advanced practice, combine planetary days with moon phases:

Waxing Moon + Jupiter Thursday: Maximum expansion and abundance Full Moon + Friday Venus: Peak pleasure and beauty Waning Moon + Saturn Saturday: Excellent for discipline and release New Moon + Monday Moon: Deep emotional nurturing and intention

Practical Integration

Start Simple:

• Pick one day per week to follow planetary eating
• Saturday (Saturn’s discipline) is often easiest to commit to
• Notice how planetary-aligned eating feels

Build Gradually:

• Add a second planetary day
• Begin creating weekly meal plans by planetary ruler
• Stock your pantry with each planet’s foods

Full Practice:

• Align each day with its planetary ruler
• Combine with moon phases for deeper practice
• Let planetary energy guide not just what but how you eat

Hearthlight’s Planetary Features

Our platform brings ancient planetary wisdom to modern meal planning:

• Planetary day tracking: Know each day’s ruler at a glance
• Daily suggestions: Recipes aligned with the day’s planet
• Pantry organization: Group ingredients by planetary ruler
• Weekly templates: Pre-built planetary-aligned meal plans

Start eating by the stars and bring cosmic rhythm to your kitchen. The planets have been guiding human life for millennia—let them guide your plate too.