Restrictive food rules
A diet that bans your favourite food can never last.
See it for yourself
See how the journey actually works
Watch Sapna on Josh Talks explain why most 'diet' foods fail — and what actually keeps you healthy.
Personalised Indian Nutrition
Lose Weight Without Giving Up Your Favourite Food
Personalised Indian nutrition for life in India and abroad.
Get a practical plan built around the Indian food you enjoy, your routine, and your goals — with expert online support wherever you live.
12,500+ clients helped 11+ years’ experience 4.9★ Google rating
Personalised Plansbuilt for you, not copied
Favourite Food Friendlyyour go-to meals, still on the menu
1:1 Guidanceyour own dietitian
Ongoing Supporton WhatsApp, every step
Busy working Indians
Nutrition support for Busy working Indians living abroad & in India
Practical, personalised guidance that works with your actual week — wherever in the world you call home.
- Indian food you already enjoyroti, rice, dal and the dishes you love stay on your plate
- Online support from anywhereconsultations and follow-ups that cross time zones
- Plans adapted to local groceriesswaps based on the supermarkets you actually shop at
- Vegetarian and non-vegetarianflexibility for every kind of Indian home kitchen
As Featured In
Why diets fail
Tried dieting but couldn't stick with it?
Maybe the problem isn't your motivation. Maybe the plan simply doesn't fit your life.
Busy routines
Work, family and travel leave no room for a rigid plan.
Confusing advice
One more list of "good" and "bad" foods changes nothing.
No real support
Without guidance, most people quietly start over every few weeks.
- Vegetables & greens
- Protein
- Grains
Real food. Better balance.
You don't have to give up your favourite food to eat better.
Your favourite meals can stay. We help you balance portions, ingredients and choices around your goals.
- No complicated food suggestionsRoti and rice can stay on your plate.
- Protein at every mealDal, curd, eggs or paneer.
- Balance over calorie countingSimple portions, not complicated maths.
Built for real life
A diet plan that works with life abroad
Indian food, personalisation and your actual week — not a one-size-fits-all chart. Here's what your plan takes into account.
Grocery swaps
Practical swaps from the supermarkets you actually shop at.
Eating out
Simple ways to choose well at restaurants and takeaways.
Busy workdays
Quick meals and work lunches that fit your actual day.
Travel
Practical rules that travel with you, so trips don't reset progress.
Family meals
Plans that work with what your household actually eats.
Cravings
Portions, balance and timing — not elimination — do the work.
Simple, step by step
A simpler way to eat better
Tell us about your life
Share your goals, routine, food preferences and challenges in a short form.
Receive your personal plan
Built around your lifestyle and the Indian food you already enjoy.
Get ongoing guidance
Support, adjustments and practical advice as you progress — on WhatsApp.
Build habits that last
Make better choices without constantly starting over.
Is this for you?
Does this sound like you?
You may be here if…
“I want to lose weight without banning Indian food.”
“My routine, travel, or family meals make diets hard to follow.”
“I need guidance, not another generic chart.”
Meet your dietitian
Nutrition advice that fits real life.
Sapna Jaysingh Patel Nutritionist & Lifestyle Coach
One of Mumbai's most trusted nutritionists, with a PG in Nutrition, Dietetics and Health Care. For over 11 years she has helped 12500+ clients lose weight and build habits that last — without pills, powders or supplements.
- 11+years of experience
- 12500+clients helped
- PG NutritionDietetics & Health Care
- 100% naturalpersonalised approach
“I don't believe you need to give up the food you love to become healthier. Your body is the only place you have to live in — so let's make the food you eat work for it.”
Work With Sapna
Share your goals and routine first — Sapna’s team will guide you from there.
Testimonials
What clients say
“Not even once did I feel starved or weak.”
I'm so glad to have come across Sapna. It's been a month that I'm following her diet plans and I must admit her plans are amazing. Not even once did I feel starved or weak. She includes everything in your diet that you like (read healthy) and has alternatives to every food that you dislike. She's easily approachable to clear whatever query you may have.
Sapna doesn't make you diet, she makes you practice the art of 'Mindful Eating'. Great going Sapna.
“Shedding 9 kilos in 46 days — thanks to her!”
Sapna is an expert! She will not only help ease you to the right life-style but also ensure you enjoy every bit of it. Her recommendations of healthy eating & handpicked nutritional choices for your body will make every minute energetic! Her real-time support gives you the reassurance of changing your habits, for the good. Her knowledge of food and what it does to you is amazing! Shedding 9 kilos in 46 days - thanks to her! I strongly endorse Sapna!
“Her diet plan is so unique which can be easily followed.”
Sapna is a magician.... on 01st January 2020 it was a difficult task for me to loose weight and be Tata Mumbai Marathon ready but Sapna not only helped me in loosing weight but also adjusted my diet to be Marathon ready and yes I completed 21km in 2:30 my personal best.... later readjusted my diet for next marathon and again achieved my personal best for 21 km 2:15.... Her diet plan is so unique which can be easily followed... Ma'am it's my pleasure to be associated with you.... Cheers....
“My weight loss journey has been very comfortable.”
Sapna has been an amazing fitness coach. Very prompt in responding to queries customizes diet as per individual preferences. Her diet plans are easy to follow and most of the dishes are tasty variants of normal Indian dishes. My weight loss journey has been very comfortable and without much sacrifice. She let me indulge in a few cheat meals from time to time :P :P
PS: who would have thought that one could loose weight by eating just cheese, chicken and salad!!
“Simple and healthy diet plans!”
Connect with Sapna to fulfil your slim hone ka Sapna! 😅 Currently guiding me in my weight loss journey. An extremely knowledgeable and expert dietician. Simple and healthy diet plans! Doesn't charge a bomb coz she believes in being goal-oriented rather than going all fancy! So if you wanna burn all your extra fat without burning a hole in your pocket please connect with Sapna JaySingh Patel.
Loved by our clients
Nutritionist Sapna on Google
BSEL Tech Park, Vashi · Navi Mumbai, 400705
See the latest client reviews, photos and updates on our Google Business profile.
Where we help
Supporting Indians around the world
Online consultations make personalised Indian nutrition guidance possible regardless of where you live. Your plan can be adapted to your local food availability, schedule, lifestyle and preferences.
- United States
- Canada
- United Kingdom
- United Arab Emirates
- Australia
- Singapore
- Europe and beyond
Serving Indians and NRIs online across the USA, UK, UAE, Canada, Australia, Singapore and beyond.
Our services
What we help with
- Personalised Indian diet plans
- Weight management nutrition
- Healthy eating habits
- Lifestyle-based nutrition
- Indian meal planning
- Nutrition for busy professionals
- Nutrition support for Indians living abroad
- Healthy eating during travel
Her book
Want to learn more about healthy Indian eating?
One Pot Meals — simple, wholesome recipes for beginners, written by Sapna.
Get the BookWhat you get
Ready for a diet plan that fits your life?
Stop starting over. Get a personalised plan built around your food, lifestyle and goals.
- Personalised Indian diet plan
- Built around your lifestyle
- Practical food guidance
- Ongoing support on WhatsApp
- Adjustments based on your progress
Share your goals and routine first — Sapna’s team will guide you from there.
Questions?
Questions? We've got you.
01Can I still eat my favourite food?
Yes — that's the whole idea. Your plan is built around roti, rice, dal, curd and the dishes you already enjoy, with better portions and balance. You never have to switch to a completely foreign diet.
02Will I have to stop eating rice or roti?
No. Carbs are your main fuel — portion, timing and pairing matter, elimination doesn't. Roti and rice belong on your plate.
03Is the plan personalised to my lifestyle?
Completely. You share your goals, routine, food preferences, medical conditions and travel schedule — the plan is built around all of it, and adjusted as you progress.
04What happens after I sign up?
You fill in a detailed history form, a dietitian is assigned to you, and you get a customised plan. You update your progress weekly and receive a fresh plan as per that.
05Do I need to count calories?
No weighing scales and no calorie-counting. Your plan is built on real food from your kitchen — simple, practical and easy to follow every day.
06Can the plan work with a busy schedule?
Yes. Plans are timed to your daily routine, including travel, work and family — so healthy eating fits your life, not the other way around.
07What if I travel frequently?
Your plan includes practical options for outings and travel, so you stay on track even when your routine changes.
08How does ongoing support work?
You get regular follow-ups and guidance on WhatsApp — real-time support from your assigned dietitian whenever you need it.
09Can I get an Indian diet plan while living abroad?
Yes. Our online nutrition consultations are designed for Indians and people of Indian origin living outside India. Your plan can be adapted to your local grocery options, schedule, food preferences and lifestyle.
10Can the plan be adapted to ingredients available in my country?
Yes. When you share where you live and shop, your dietitian suggests practical swaps and meal options based on the ingredients you can actually find locally — from Indian grocery stores to regular supermarkets.
You don't need another crash diet.
You need a plan you can actually live with.
Share your goals and routine first — Sapna’s team will guide you from there.