Bengaluru · Online across India
Neither of those is a plan. I build one — around your kitchen, your family, your working hours and the regional food you already eat.
Clinical, not content
Since 2014
Not everything. These.
No commission, ever
Meera Bhandari, MSc Clinical Nutrition · Registered Dietitian (IDA)
Indian Dietetic Association — RD/2014/KA/2287
Four situations that account for most of the people who write to me. One of them will be uncomfortably close.
“I was diagnosed nine days ago and I have not stopped reading since.”
PCOS, pre-diabetes, hypothyroidism. You have twelve browser tabs open and they contradict each other. You do not need more information. You need someone to tell you which three things actually matter for you, in what order.
Start with a consultation“I have already paid for two diet plans that were the same PDF.”
Keto, then intermittent fasting, then a 1,200-calorie sheet with paneer on it four times. You lost weight, then found it. You are now suspicious of anyone charging money for food advice, and you are right to be.
Read how this is different“My reports are getting worse every year and nobody has explained why.”
HbA1c up half a point annually. Fasting insulin nobody ordered. A thyroid dose that keeps creeping. You want the mechanism explained once, properly, and then a plan that changes the trajectory.
See what changed for others“I cook for four people and I am not making myself a separate meal.”
You have a family, a commute and a cook who makes what she has always made. Any plan that requires a separate kitchen for you will fail in eleven days. So we do not build one of those.
See the programsFour steps. The first two are where the work is; most practitioners skip straight to the third and wonder why nothing holds.
Bloodwork, medication, cycle history, sleep, stress, previous attempts and what went wrong with them. Plus a three-day food record, taken honestly — including the parts you would rather not write down.
Before a single food changes, you get an explanation of what is actually happening in your body and why. Insulin resistance is not a mystery. If you cannot explain your own condition to a relative afterwards, I have not done my job.
We start from what already gets cooked in your house. Ragi, rice, dal, curd, whatever your region eats. We change sequence, proportion and timing first, because those are free. Substitutions come later and only where they earn their place.
Fortnightly check-ins on WhatsApp, repeat labs at the right interval, and honest revision. Plans that never change are not plans, they are printouts.
A practitioner who treats everything treats nothing particularly well. If your condition is not here, I will tell you at the first message rather than take the booking.
Insulin resistance drives most PCOS presentations. We work on it directly — meal composition, sequencing, resistance training alongside your physician's plan — rather than putting you on a low-carb diet you will abandon by Diwali.
Cycle changes usually appear between month 3 and month 5
Remission is possible for some people and not for others, and the honest answer depends on beta-cell reserve and duration of diagnosis. I will tell you which group you are likely in at the first consultation, not sell you a promise.
First HbA1c re-test at 12 weeks
Structured, time-limited elimination where the evidence supports it, and a firm reintroduction protocol. An elimination diet with no exit plan is a way of making your life smaller, not better.
6 to 8 weeks for a clear trigger picture
Slow, boring, and durable. Roughly 0.4 to 0.6 kg a week where that is clinically appropriate, with protein and strength work protecting lean mass. If you want ten kilos in a month, I am the wrong person.
Meaningful change from month 2, held at month 12
For runners, lifters, cyclists and racquet-sport players who are chronically under-fuelled. Periodised intake, real carbohydrate around sessions, and recovery that is not a scoop of something.
Fuelling changes felt within 2 to 3 weeks
Gestational diabetes management, evidence-led supplementation alongside your obstetrician, realistic post-partum recovery and lactation support. Vegetarian and Jain diets planned properly, not with a shrug.
Reviewed every trimester
Not “I feel great”. HbA1c, fasting insulin, cycles, ferritin. Shared with permission, and with a disclaimer that means what it says.
The part I did not expect was being told to eat more, not less. I had spent six years apologising for every meal. Month four my period turned up without a tablet and I actually sat down on the floor.
I had been told to eat less rice by four different people. She was the first to ask what time I get home. That question changed everything, because the answer was 10pm and no amount of willpower was going to fix that.
I got wheat back. I got garlic back. I went to a wedding and ate at it. The elimination bit was hard but knowing the exact date it ended was the only reason I could do it.
These are individual outcomes, shared with written permission and with names shortened. They are not typical, not guaranteed, and not a prediction of what will happen for you. Nutrition therapy sits alongside your medical care — it does not replace it, and no plan here is a substitute for your physician's advice. Some clients see very little change; one of them is on this page.
All outcomes, filterableNo enquiry form to find out what it costs, and no free discovery call. The first consultation is a real assessment, and it comes off the program fee if you join within thirty days.
3 months · Get the mechanism, get moving
₹18,000
₹6,000 a month
Newly diagnosed, or one clear marker to shift. You have decent structure at home already and need direction rather than hand-holding.
6 months · Long enough for labs to actually move
₹33,000
₹5,500 a month · available as 6 × ₹5,750 with no interest
PCOS, type 2 diabetes, or anything where the outcome is measured in bloodwork. Six months is the shortest honest window for HbA1c and cycle regularity.
12 months · For the version of this that does not come back
₹58,000
₹4,834 a month · available as 12 × ₹5,100 with no interest
Long-standing type 2 diabetes, severe insulin resistance, or a weight history with several failed attempts behind it. The year is the point: relapse happens at month seven, not month two.
A full clinical assessment and a written plan. No program, no obligation. Suitable if you are organised, self-directed, and mainly need the mechanism explained and a direction set.
Six things I have been asked for, and paid well to provide, and will not sell you. If another practitioner cannot publish a list like this, ask why.
Anything under about 1,200 kcal costs you muscle, thyroid output and your period. You will regain it with interest. I have spent years undoing this.
They work exactly as long as you drink them. Nobody has ever learned to eat by not eating.
I prescribe supplements when your labs justify them and you buy them wherever you like. I earn nothing on it. Ask any practitioner whether they can say this.
Rice is not the enemy. Neither is a laddu at your mother's house. Frequency, portion and what sits beside it on the plate — that is the whole conversation.
Your liver and kidneys handle detoxification. There is no trial worth citing on any of these. Charging for them would be easier and I am not going to.
Anyone quoting you a fixed number of kilos in a fixed number of weeks is guessing, and has priced the guess into the fee.
None of this is a moral position. It is what eleven years of watching people regain weight, lose cycles and lose faith in their own discipline has taught me about which interventions hold.
Free, no account
A plate builder that shows you what a clinically sensible Indian meal actually looks like in proportions, and a calculator that gives you a protein and energy floor based on your own numbers. Both work without giving me your email. The email is only if you want the full written breakdown.
Open the tools08 — Next step
If you join a program within thirty days, the consultation fee comes off it. If you are not ready to book, send a question instead — I answer those myself, usually within a working day.
In-person: Tuesday and Thursday, Bengaluru. Online: Monday to Friday, all of India.