Eight guides you can start tonight

The single framework behind every HOMEWORK meal plan: how to divide any Indian thali into protein, fibre, carbohydrate and fat without weighing a thing.

• Plate ratios for 3 goals
• Thali and lunchbox examples
• Eating-out version

How to build a deficit you can actually hold for twelve weeks, plus exactly what to change first when the scale stops moving.

• Deficit calculator walk-through
• Plateau checklist
• Weekend damage control

Progressive overload for home training — how to keep getting stronger with one pair of dumbbells and a band.

• Progression ladder
• Weekly volume targets
• Home-to-gym conversions

A plate-building method for insulin sensitivity, which symptoms to log each cycle, and the training pattern that supports both.

• Insulin-aware meal structure
• Cycle symptom tracker
• Training load by phase

Trimester-wise nutrient priorities, safe activity guidance and practical feeding-window meals — to be read alongside your obstetrician’s advice.

• Trimester nutrient map
• Lactation calorie needs
• Safe movement guidance

Pre- and post-workout eating that actually matters, and the four supplements with real evidence behind them.

• Peri-workout timing
• Evidence-backed supplements
• Recomposition targets

Carbohydrate timing, fibre sequencing and post-meal walking protocols for better fasting and post-prandial numbers.

• Carb timing rules
• Post-meal walk protocol
• Sugar logging sheet

Gram-level protein content for 60+ Indian foods — vegetarian, eggetarian and non-vegetarian — with cost per 10 g of protein.

• 60+ foods ranked
• Cost per 10 g protein
• Vegetarian-only section