A complete nutrition, recipes, fitness & lifestyle guide — beginner-friendly, high-protein, made for real Indian kitchens. Pretty by habit · Lean by design.
One PDF — from what to eat, to how to move, to how to track your results.
Four beginner chapters — calories, TDEE, BMI and goal-setting — in plain language, each with a simple fill-in worksheet.
Vegetarian, non-veg and vegan plans at 1,500 · 1,800 · 2,000 · 2,500 kcal — 12 sample meal days, mapped out day by day.
44 recipes across 4 collections — Veg, Non-Veg, Vegan, and Skin, Gut & Hair — each with calculated nutrition and Indian-kitchen swaps.
Steps & daily movement, hydration, and sleep & recovery — small habits designed to actually stick.
Three 4-week programmes — simple home, beginner gym, and cardio & running progression — with structured weekly schedules.
11 printable trackers — calorie, BMI, goals, meal planner, water, workouts, progress & more. Use on your phone or print them.
Never tracked a calorie before? This guide starts from zero — plain language, zero jargon.
All recipes use pantry staples and take under 30 minutes. Built for real Indian kitchens.
Dedicated recipe collections and meal plans for every diet — no more adapting recipes to fit you.
Home, gym and cardio plans with 4-week schedules — train where you like, at your pace.
12 sample meal days across four calorie levels take the guesswork out of eating for your goal.
Printable trackers and sustainable meal plans make it easier to stay consistent — for real.
Dhruti Chhangani is a certified nutritionist who helps busy Indian women eat well without giving up the food they love. She specialises in practical, calorie-aware planning — real kitchens, real ingredients, habits that actually last.
She created this guide so every woman could have her 1:1 expertise — in one simple, beautifully designed PDF.
Work 1:1 with Dhruti →
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Absolutely. The e-book has dedicated collections for Vegetarian, Vegan, and Jain diets — no adapting of recipes needed. Every collection stands on its own.
No. The home workout plan requires zero equipment — just a floor and your bodyweight. We also include a gym programme for those who prefer to train with weights.
Absolutely. It's written in simple, jargon-free English and each part builds on the last — so even if you've never counted a calorie, you'll know exactly what to do from day one.
First, check your spam or promotions folder. If it's still not there after 30 minutes, email us at contact@prisminbound.com with your order number and we'll sort it out immediately.
The e-book gives you everything to get started. But if you want a completely personalised meal plan, weekly check-ins, and direct access to Dhruti for your specific goals — her 1:1 programme is for you.
Only a handful of 1:1 spots open each month — enquiries are answered in order.
44 recipes · 12 sample meal days · 4-week workouts · 11 trackers — all in one PDF.
Get the E-book — ₹499 →Secure payment · Instant delivery to your inbox · UPI accepted