Protein
0.8–1.2 g per kg of body weight a day
Keeps you full, protects muscle while you lose fat and steadies blood sugar.
Find it in: Moong and masoor dal, paneer, curd, chana, rajma, eggs, fish, soya and tofu.
Lose weight on the food you grew up eating.
Personal nutrition coaches who plan around dal, roti and your family's recipes. No crash diets, no powders, no giving up the Sunday paratha.
- 4.9 on Googlefrom 20,000+ reviews
- Moong dal1 katori (150 ml)105kcal7 g protein
- Paneer curry½ katori, 50 g paneer140kcal8 g protein
- Mixed sabzi and saladHalf the plate95kcal3 g protein
- Curd½ katori (100 g)50kcal3 g protein
- Whole-wheat rotis2 rotis170kcal6 g protein
- Brown rice½ cup cooked110kcal3 g protein
Today's lunch, 670 kcal30 g protein. Tap a dot on the plate to see each item.
One plate you can build in any kitchen
We don't hand you a list of banned foods. Your coach teaches you this split, then fits it to your region, your family's cooking and your medical needs.
Half the plate
Sabzi and salad
Fibre and water keep you full on fewer calories. Think lauki, bhindi, palak, beans, cucumber and tomato.
A quarter
Protein
Dal, paneer, chana, rajma, eggs, fish or tofu. Protein at every meal is what stops the 4 pm cravings.
A quarter
Roti, rice or millets
Whole grains, portioned, never banned. Swap in ragi, jowar or bajra a few times a week.
On the side
Curd or chaas
A small bowl for gut health and calcium. Buttermilk counts too.
Four things every meal needs
Most Indian diets are heavy on carbs and light on protein and fibre. Your plan fixes the balance using food already in your kitchen.
Fibre
25–30 g a day
Slows digestion, feeds good gut bacteria and blunts sugar spikes.
Good fats
20–30% of daily calories
Needed for hormones and vitamin absorption. Portion matters more than the type of oil.
Smart carbs
Half your grains as whole grains
Your brain runs on carbs. Whole grains and millets release energy slowly.
What a day on the plan looks like
A sample weight-loss day. Your coach rewrites it around your routine, your region and any health condition.
Sample plan for
1,390 kcal
72 g protein, 4 meals, zero supplements
- 8:00amBreakfast
Moong dal chilla, mint chutney, curd
320 kcal, 18 g protein
- 1:30pmLunch
Palak dal, mixed sabzi, 2 rotis, brown rice
480 kcal, 22 g protein
- 5:00pmSnack
Roasted makhana, fruit chaat, green tea
180 kcal, 6 g protein
- 8:00pmDinner
Paneer tikka with grilled vegetables
410 kcal, 26 g protein
A plan for what your body needs right now
Every program pairs you with a certified coach, and a doctor when your reports need one.
- 01.Weight lossSteady, 2–4 kg a month on home food, with cheat meals planned in.Explore Weight loss
- 02.PCOS and PCODHormone-friendly meals, seed cycling and movement to ease symptoms and regulate cycles.Explore PCOS and PCOD
- 03.DiabetesLow-glycemic Indian plates and meal timing that work alongside your medication.Explore Diabetes
- 04.ThyroidIodine, selenium and protein in the right amounts, planned around your tablet timing.Explore Thyroid
- 05.Personal training1:1 online sessions with ACE-certified trainers, paired with your nutrition plan.Explore Personal training
How coaching works
Tell us about you
A free 20-minute call about your routine, food habits, reports and goal.
Get your plan
Your coach builds meals around what your family already cooks, within 48 hours.
Check in daily
Log meals on the app and message your coach. Plans are updated every week.
Keep it off
We taper support slowly so the habits stay after the plan ends.
Join 2 lakh+ members eating well at home
Real people, real kitchens, real weight lost with a Bites Of Wellness coach.
I didn't give up a single thing my mother cooks. I just learned how much of it to put on my plate.
Weight lossRahul AroraLost 11 kg in 8 months, Delhi
Success stories
Real members, real kilos, real home food
Every one of these members kept eating dal, roti and their family's recipes. Their coach changed the portions, the timing and the swaps, not the kitchen. Read how each of them got there, week by week.
See all success storiesDay 0 Day 90 −14 Kg
Delhi, 90 days
Khushboo Lost 14 Kg In 90 Days
Tired of crash diets, Khushboo found a plan built on home food — and lost 14 kg in three months.
Day 0 Day 55 −13 Kg
Chandigarh, 55 days
Weight Loss Success Story of Jaspreet Who Lost 13 Kgs
A busy travel schedule, no time to cook — and still 13 kg down in 55 days without supplements.
Day 0 Day 150 −19 Kg
Pune, 150 days
Rajat Lost 19 Kg In 5 Months
Late-night work and takeout had become routine. A structured plan helped Rajat lose 19 kg and reverse fatty liver.
- Coaches
- 800+
- Satisfaction Rate
- 99.3%
- Users Globally
- 2 Lakh+
- Countries Served Globally
- 70+
- Lives Impacted
- 1.2 Cr+
Shared with each member's permission. Results vary with your starting point, health and routine.
Fresh from our kitchen on Instagram
Stories, reels and recipes our coaches post every week. Tap a story to watch it here.
bitsofwellness
Recipes, plates and member wins
bitsofwellnessPostThe plate we teach every new member: half sabzi, a quarter protein, a quarter roti or rice, and curd on the side.
Open on InstagramShowing post 1 of 8
Why should I choose us over dietitians or fitness platforms?
You get a certified coach, a personalised plan built around the home-cooked food you already eat, daily check-ins on the app and access to specialists for PCOD, thyroid and diabetes — all in one place instead of juggling separate services.
Will a plan cure my health concern? Will I be off medications?
Our plans are designed to support medical treatment, not replace it. Many clients see improved markers, but any change to medication must be decided by your doctor.
Can I choose my coach?
Yes. After your first consultation you can request a coach based on language, specialisation or schedule, and you can ask to switch at any time.
Are your coaches qualified?
Every coach holds a recognised degree in nutrition or dietetics, and goes through internal training and regular case reviews with senior clinical nutritionists.
Can you give me a sample diet?
Yes — book a free consultation and your coach will share a sample day of meals based on your preferences, routine and health goals.
Your first consultation is on us
20 minutes with a certified coach. Bring your reports and your questions, leave with a clear next step.
