Everyday Nutrition for Indian Kitchens
Learn to feed a household well without a separate shopping list.
Who this is for
Whoever plans and cooks the meals — and anyone tired of diet advice built around ingredients their kitchen has never stocked. Taught entirely around dal, roti, rice, sabzi and curd.
What you will actually be able to do
- Build a balanced plate from what you already cook
- Read a packaged food label properly, including the parts designed to mislead
- Adapt one family meal for someone managing weight or blood sugar, without cooking twice
- Stop paying for supplements you do not need
Modules
The Indian plate
What is actually on it, and what is usually missing.
Protein
The gap in most vegetarian Indian diets, and how to close it affordably.
Reading labels
Serving sizes, hidden sugar, and the arithmetic of packaged food.
Cooking practical
Adapting real household dishes without making them unrecognisable.
Planning
A week of meals for a real family, costed.
Day-by-day curriculum
Published in full, because you should know what you are buying before you pay for it.
Day 1
What a balanced plate looks like here
Not a Western food pyramid. Half vegetables, a quarter protein, a quarter grain — applied to a thali. Assessment of what each participant currently eats.
Day 2
The protein gap
Why most Indian vegetarian diets fall short, and the cheapest ways to close it: dal combinations, curd, paneer, eggs, sprouts. Costed per serving.
Day 3
Carbohydrate, fairly assessed
Rice, roti, millets, portion sizes. Glycaemic response and what pairing does to it. Practical: measuring what a 'normal' portion actually weighs.
Day 4
Fat, oil and ghee
Cooking fats compared honestly. Smoke points, quantity, and the difference between a teaspoon and a habit.
Day 5
Kitchen practical
Adapting three household dishes for a person managing weight, and one for a person managing blood sugar — cooked, tasted, and critiqued as a group.
Day 6
Reading labels
Real packets from a local shop. Serving-size tricks, sugar under other names, and calculating what a portion truly costs you.
Day 7
Planning a week
Each participant builds and costs a seven-day plan for their own household. Presented, critiqued, assessed.
Practical exercises
- Portion measurement of common Indian foods by weight
- Cooking session adapting four household dishes
- Label analysis of eight packaged products
Assignments
- A three-day photographic record of your household's actual meals
- A costed seven-day meal plan for your own family, presented on the final day
How the certificate is earned
Presentation of the seven-day household plan, plus label-reading exercise
Pass requirement
Attendance-based
Weighting
- Attendance of at least 6 of 7 evenings
- Meal plan presented
- Label exercise completed
Certificate of Participation
Learning outcomes
- Build a balanced meal from ordinary household ingredients
- Estimate portions by eye with reasonable accuracy
- Read and interpret a packaged food label
- Adapt a family meal for a specific dietary need without cooking separately
Career opportunities
- Personal and household use
- A foundation for the nutrition modules within Career-tier programmes
Apply for Everyday Nutrition for Indian Kitchens
A fifteen-minute counselling call first, with no fee and no obligation. If this is the wrong programme for you, that is what we will say.