A short video from me
What happens if you take 3 L of water every day for 30 days?
The four answers on screen: less fatigue and better energy, muscle recovery, skin, hair and nails, and circulation and blood pressure support.
It plays without sound; tap it to hear it.
Weight loss diet chart, Indian vegetarian: a sample day
The 1,500 calorie vegetarian sample day, meal by meal.
- 6:30 amEarly morning1 glass warm lemon water, 5 soaked almonds41 kcal
- 8:30 amBreakfast2 moong dal chillas, ½ katori curd286 kcal
- 11:00 amMid-morning2 katoris papaya72 kcal
- 1:30 pmLunch1 roti, 2 katoris masoor dal, 1½ katoris mixed vegetable sabzi, 1 plate salad (cucumber, tomato, onion)536 kcal
- 5:00 pmEvening1 small katori roasted chana, 1 cup green tea, no sugar86 kcal
- 8:00 pmDinner2 bowls tomato and vegetable soup, 2 besan chillas with paneer479 kcal
Day total: 1,500 kcal, 74 g protein.
Numbers worked out by Poshan Labs from IFCT 2017 (ICMR-NIN) and USDA FoodData Central (curd).
Who comes to me with this
Most people who come to me for weight loss have tried a lot already.
- Some lost weight and put it back on.
- Some never lost it at all, even while eating very little.
Many are busy, cooking for a family, eating at odd times, and travelling for work. A plan that ignores all of that won't last a month.
What I do differently
- I start with your reports and a detailed form about your day.
- Then I build meals around the food in your kitchen, with enough protein and fibre that you're not hungry all the time.
- We don't skip meals and we don't starve.
- We check in every week, and when you travel, eat out or hit a plateau, the plan changes with you.
The basics I lean on are simple:
- a calorie deficit you won't feel as a punishment
- protein at every meal
- fibre from dals, millets and vegetables
- fewer of the calories you don't notice, like the extra spoon of ghee or the second cup of sweet chai
- If you are under 18, please talk to a parent and your doctor before changing how you eat.
- If you've been skipping meals to lose weight, making yourself sick, or you feel out of control around food, please talk to your doctor first.
In India you can also call Tele-MANAS, the government's free mental health helpline, on 14416.
The first call is free
Tell me what's going on and I'll tell you honestly whether I can help.
From my clients
Lost 3.5 kg in a month"With home-cooked meals as diet plans… it didn't feel like I was dieting."
Nitika
Lost weight"I'm really impressed with how we've lost weight without skipping meals or eating less."
Shivani
"I've made great progress with postpartum weight loss and noticed an improvement in my period cramps."
Swadha, podcast host
"Never realised that calorie deficit can be this enjoyable."
Vikrant, stand-up comedian
Google review"Poshan labs have been absolutely great in our weight loss journey… always gentle and friendly."
Indira
Everyone's body responds differently. These are my clients' own words and results, not a promise. All client stories
What it costs
Plans start from ₹3,500 a month.
Every plan includes:
- your personal diet plan
- one-on-one time with me
- weekly check-ins
- daily monitoring
- changes to the plan whenever you need them
Longer plans, and plans for clients outside India, we work out together on your free call.
Book a free weight loss consultation call See what's includedRead before your call
Foods that rate well for Weight loss (how I rate foods)
- Sample diet charts: Weight loss sample diet plans, one sample day each for vegetarian, non-veg, eggetarian and Jain, at 1,200, 1,500 and 1,800 calories.
Read next: Thyroid diet: eating well with an underactive thyroid, Postpartum weight loss: go slowly and keep eating.
Check your numbers
Words you'll hear
Talk to me about it
The first call is free. Bring your reports if you have them.
Questions go to WhatsApp. Prefer to call? +91 88826 96344