Verdant Nutrition Studio
Nutrition · Dietetics · Real food

Plans built around your kitchen, not against it

Evidence-based diet programs for weight, diabetes, PCOS and performance — with weekly check-ins and no crash diets. Ever.

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Bowls of colourful grain and vegetable salads
Fresh vegetable bowls with chickpeas and herbs
A bright salad with leafy greens and avocado
Qualified dietitian-led plans
Notice: Diwali-week check-ins move to morning slots — Between Nov 8–14 all video check-ins run 9 AM–12 PM. Book early — evening slots resume Nov 17.
6+Structured programs
4Documented journeys
100%Home-food based plans
4.9★Average client rating
How it works

Four steps, no guesswork

Assessment

A 45-minute first consult: history, bloodwork review, eating patterns and goals — written down together.

Your plan

A week-by-week plan built on your regular meals. Rotis stay. Rice stays. Structure arrives.

Weekly check-ins

Short video reviews every week. Plans are revised as your energy, markers and life change.

Maintenance

You leave with a personal blueprint — not a dependency. Most clients never need us again.

Real results

Journeys, documented honestly

Drag the handle to compare. Same person, same lighting, shared with consent.

Meghna before the program — pantry ingredients and kitchen staples
Meghna after the program — a balanced plated meal
Before After
Pre-diabetes, 89 kg

HbA1c from 6.3 to 5.5 in five months

Rotis, rice and family dinners stayed on the plate — only the structure around them changed.

HbA1c 6.3 → 5.5 · -11 kg · 20 weeks
Read the full story ↓

Meghna came in after her annual check-up flagged pre-diabetes. She had already tried two app-based diets and regained everything.

We kept her family cooking intact and changed three things: meal sequence, evening-carb portioning and a post-dinner walk habit. Weekly check-ins were 15 minutes, on video.

Results at month five

  • HbA1c 6.3% → 5.5%
  • -11 kg sustained without a single banned food
  • Fasting glucose back in the normal band
Arjun before the program — breakfast plate with avocado toast
Arjun after the program — running strong on race day
Before After
Marathon fueling hits the wall

From bonking at 25K to a 21-minute PR

Race-day fuelling rehearsed across four long runs before race day itself.

21-min marathon PR · zero mid-race GI issues
Read the full story ↓

Arjun trained well but always faded after 25 km. His fuelling was guesswork — a gel here, some banana there.

We built a carb-periodisation calendar matched to his training block and rehearsed his exact race-day breakfast and gel schedule over four long runs.

Race day: steady energy through 42K, negative split, a 21-minute personal best.

Fatima before the program — woman eating a fresh salad
Fatima after the program — feeling energised at the gym
Before After
PCOS, irregular cycles

Regular cycles after nine months of waiting

Insulin-first protocol; the scale followed later, and far less dramatically than expected.

6 regular cycles · cravings resolved · -6 kg
Read the full story ↓

Every previous plan told Fatima to lose weight first. We reversed the order — insulin sensitivity first via meal structure and strength training, with weight as a bystander metric.

Nine months later

  • Cycles regular at 29–31 days for six consecutive months
  • Cravings gone by week six
  • -6 kg as a side effect, not the goal
The Iyer household before — meal-prep containers ready for the week
The Iyer household after — a planned grocery run
Before After
Takeaway four nights a week

Four takeaway nights to one

A rotating dinner calendar and a 20-minute backup meal ended the 7 pm panic.

Takeaway 4×/week → 1×/week · calmer evenings
Read the full story ↓

Both parents worked late; dinner was whichever delivery arrived first. We installed a four-week rotating calendar, prepped a Sunday grocery run and wrote three “emergency” 20-minute meals.

Takeaway dropped from four nights a week to one — by choice, not rules. The kids' tiffins got a makeover too.

See all success stories
Client voices

In their own words

“No demonising rice, no expensive superfoods. Just a plan that fit my actual life — and it worked.”
Meghna T.
Bengaluru
“The race-day fuelling rehearsal was the difference. Nothing new on race day, exactly as she said.”
Arjun S.
Pune
“First program where someone explained the 'why' behind every change. Reports shared with my diabetologist unprompted.”
Ravi K.
Hyderabad
“We signed up as a family and the house is genuinely calmer at 7 pm now.”
Sneha & Karthik
Chennai
Nutrition journal

Notes on food, evidence-first

Not sure where to start?

Book a consultation — we will map your starting point, in writing.

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