Your condition decides the structure. Your kitchen decides the food. Dal, roti and sabzi stay on the plate.
Open any condition for a full guide: what to eat, what to limit, and a sample day.
Insulin sensitivity and a regular cycle
Protein at every meal and carbs that are paired, never eaten alone.
Steadier blood sugar after every meal
Meal order, portion and pairing, so rice and roti stay on the plate.
Medication timing and steady energy
The right gap between your tablet and chai, plus enough selenium and protein.
Fat loss you can keep up with
Same pot as your family, adjusted portions, an earlier and lighter dinner.
Finding your triggers, not cutting everything
A food and symptom log, gentler dals, and dinner timed to stop reflux.
Better fats, fewer refined carbs
Swapping out vanaspati and maida, not your ghee. Soluble fibre every day.
Less sodium, more potassium
Cutting the hidden salt in achaar and papad, adding potassium-rich sabzi.
Iron your body actually absorbs
Iron-rich meals paired with vitamin C, and chai moved away from them.
Conditions overlap, and so do the foods that help or hurt them. We build one plan that accounts for all of them, so you are never juggling two sets of rules.
Tell us your situationReal Nutriyo clients. Results vary with your condition, medication, and consistency.
My cycle is regular again. The weight came off along the way.
I still eat rice every day. My fasting sugar has never been this steady.
The 4 pm sweet craving was just a long gap after lunch. One snack fixed it.
My mother-in-law cooks, I follow the same pot. Nobody at home even noticed.
Reflux used to wake me up at 2 am. Now I sleep through most nights.
The Sunday check-in is the best part. Next week always feels doable.
Finally a plan that knows what a dhaba thali is. I travel 3 weeks a month.
My tablet and chai timing was the problem all along. TSH is steady now.
Your conditions, medications, food habits and daily routine. Takes about 8 minutes.
Real meals from your own kitchen, structured around your conditions. Sent on WhatsApp.
Tell us how your energy, digestion and symptoms were. Next week is rebuilt from that.
Most diet plans start with calories. That works poorly for the conditions most common in Indian households, because PCOS, type 2 diabetes, thyroid disorders and high cholesterol are driven less by how much you eat and more by what you eat together, when you eat it, and how your body responds. A plan that treats them all the same misses the levers that actually move your reports.
For PCOS and diabetes, the structure is about steadier blood sugar: protein at every meal, carbohydrates paired with dal and sabzi, and a lighter, earlier dinner. For hypothyroidism it starts with timing, keeping chai and calcium well away from your morning tablet. For anaemia it is about absorption, pairing iron-rich food with vitamin C and moving tea away from those meals. Same kitchen, very different rules.
Advice written for Western plates asks you to cook separately from your family. Ours does not. Plans are built from dal, roti, sabzi, chawal, curd and the staples at your local kirana, with portions and order adjusted rather than whole dishes removed. That is what makes a plan something you can follow for months, not days.
No first plan is perfect. Every 7 days you tell us how your energy, digestion and symptoms were, along with any travel, festivals or weddings coming up, and the next week is rebuilt from that. Over a few weeks the plan becomes specific to you in a way a one-time chart never can.
Still unsure which plan fits you? Tell us your situation and we will work it out together.
We build Indian meal plans for PCOS, type 2 diabetes, hypothyroidism, weight loss, IBS and GERD, high cholesterol, hypertension and iron-deficiency anaemia. Each plan is structured around the condition first and then fitted to your kitchen and routine.
Yes. Many people have two or more, such as PCOS with thyroid or diabetes with high blood pressure. We build a single plan that accounts for all of them, so you never follow two conflicting sets of rules.
No. You can start with a diagnosis, a recent lab report, or simply symptoms you want to work on. Reports help us fine-tune the plan, but they are not required. We do not diagnose conditions.
Usually not. For most conditions the bigger levers are portion, what you eat alongside carbohydrates, the order you eat in, and meal timing. Plans are built from dal, roti, sabzi and chawal, not imported superfoods.
Yes. Plans are built from what you already eat, whether that is vegetarian, eggetarian or non-vegetarian, and they work around the food your family cooks.
No. Nutriyo is a nutrition service, not a medical one. We factor in the medication you tell us about, such as thyroid tablets or metformin, but you should keep your doctor informed of any diet change and never stop medication without their advice.
Your first 7-day plan arrives as a PDF on WhatsApp within 24 hours of onboarding. Every 7 days you send a short check-in, and the next week's plan is rebuilt from how your week went.
Takes about 8 minutes. Your plan arrives on WhatsApp.
