Our nutritionists
Every NewKind nutritionist holds an MSc in Nutrition or an equally qualified degree, such as Clinical Nutrition, Dietetics or Food and Nutrition Science, and is trained on these protocols before working with clients. This blueprint sets out the protocols we follow at NewKind. Every plan our nutritionists write starts from them, and is reviewed against them before it goes to a client.
Our principles
Calculated, not guessedEnergy and protein targets come from validated equations and published limits.
Standardised recipesEvery dish is weighed by ingredient; nutrients come from Indian food tables (IFCT 2017).
Indian food firstDals, millets, curd, paneer and seasonal vegetables, following ICMR-NIN’s 2024 guidelines.
Reviewed and vettedEvery protocol and recipe is reviewed by our senior clinical nutritionists before it becomes part of how we work.
How a plan is built
1Assess. The nutritionist records age, sex, height, weight, activity, diet pattern, allergies, goals and medical history.
2Set targets. BMI, maintenance energy, a safe deficit or surplus, protein and macro split, using the methods on page 2.
3Plan the week. The nutritionist writes a 7-day plan of everyday meals (roti or rice with dal and sabzi, a curry, a one-bowl meal, or grilled protein with salad) from NewKind’s standardised recipes, chosen around the client’s diet, taste and allergies.
4Set portions. Portions are written in household measures to meet the energy, protein, carb and fat targets, protein first, and kept realistic (no more than 4 rotis or 200 g chicken at a meal).
5Tailor. The nutritionist applies the condition protocols on pages 3–4 and reviews the whole plan before sharing it with the client.
6Review monthly. Weight is re-measured, targets are revised, and the menu changes from the previous months so plans stay varied.
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Calculators
Setting the targets
Body mass index
weight (kg) ÷ height (m)²
WHOAsian Indian
Normal18.5–24.918.5–22.9
Overweight25–29.923–24.9
Obese≥30≥25
We use the WHO cut-offs; Indians carry higher risk at lower BMI [2, 3], so waist >80 cm (women) or >90 cm (men) is also checked.
Maintenance energy
Mifflin-St Jeor BMR [1] = 10 × kg + 6.25 × cm − 5 × age, +5 men / −161 women
× activity: 1.2 sedentary · 1.375 light · 1.55 moderate · 1.725 heavy training
Mifflin-St Jeor is the most accurate predictive equation in adults with and without obesity.
Rate of changeWeight loss of 0.5–1 kg a week, never more than 1 kg [15]. Suggested target: 0.5 kg a week, not below BMI 22. Weight gain: about 0.25 kg a week, up to BMI 21.
Energy deficit~550 kcal/day for 0.5 kg a week, capped at 1,100 kcal; recalculated monthly as the body adapts [17].
Minimum intake1,200 kcal for women and 1,500 kcal for men without medical supervision [15].
Protein1.0 g/kg (Indian RDA 0.83 g/kg [5]); 1.5 g/kg with heavy resistance training; ≥1.2 g/kg on GLP-1 therapy [9].
Macro splitFat 25% of energy for weight loss and 30% for everyone else (including PCOS and diabetes); carbohydrate makes up the rest. Total fat ≤30%, in line with ICMR-NIN [4].
Pregnancy & breastfeedingNo weight loss in pregnancy, and none in the first 2 months of breastfeeding. Extra energy and protein for each stage are on page 4.
Cheat mealsAgreed with the client for lunch or dinner on chosen days, and counted as 500 kcal (19 g protein, 56 g carbs, 22 g fat). The rest of that day is planned around it, and partners can have different cheat meals.
Quality checkBefore a plan goes out, the nutritionist checks that the week’s average energy, protein, carbs and fat sit within 20% of target, that no single day is far off, and that the client’s diet is respected every day.
Worked example
Woman, 25 y, 167 cm, 73 kg, light activity: BMR 1,488 × 1.375 = 2,046 kcal. Target 66.5 kg in 3 months = 0.5 kg/week, −550 kcal → 1,500 kcal, 75 g protein.
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Protocols · 1
Goal-Based Nutrition Protocols
Weight management
A 5–10% loss improves blood pressure, glucose, lipids and ovulation [15]. Calorie deficit as on page 2, with high protein, high fibre (vegetables in every meal, whole grains and pulses), oil ≤20 ml a day, no sugary drinks, and 150+ minutes of activity a week with resistance training.
Fertility · women
Aim for a healthy BMI. A Mediterranean-style pattern (vegetables, pulses, whole grains, fish, nuts, unsaturated oils) is linked to better fertility [10]. Folate-rich foods daily: green leafy vegetables, pulses, sprouts, citrus and seeds. No coffee and at most 1 cup of tea a day; no alcohol or trans fats; limit sugary drinks.
Fertility · men
Weight loss if overweight. Diets rich in vegetables, fruit, fish, nuts and whole grains are linked to better semen quality; processed meat, alcohol and sugary drinks to poorer quality [11]. Include zinc and selenium sources (seeds, nuts, 1 Brazil nut a day). Evidence is mostly observational.
PCOS / PCOD
The 2023 international guideline finds no single diet superior; a healthy, sustainable pattern matters most [7]. If weight loss is a goal: a deficit of about 30% or 500–750 kcal a day, aiming for 5–10% loss. We favour low-GI carbohydrate (millets, oats, pulses), pair every carb with protein, and keep fat at 30% of energy with fewer refined carbs.
GLP-1 therapy (semaglutide, tirzepatide)
These medicines cut appetite sharply, so the priority is nutrient density within much smaller meals [9].
- Protein 1.2–1.6 g/kg a day during active weight loss (or 80–120 g a day), spread over 4–5 meals, eaten first on the plate.
- Resistance training 2–3 times a week to protect muscle and bone.
- 2.5–3 litres of fluid; fibre from vegetables, pulses and whole grains to ease constipation.
- For nausea or reflux: small portions, eat slowly, stop at comfortable fullness, avoid greasy or very spicy food.
- Watch for micronutrient gaps (iron, calcium, vitamin D, B12) with very low intakes.
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Protocols · 2
Clinical Nutrition Protocols
Type 2 diabetes & pre-diabetesNo single ideal macro split [8]. Non-starchy vegetables, pulses and whole grains; minimal added sugar and refined grains; similar carb portions across meals; we leave out high-GI foods (juices, white rice, maida, pineapple). Aim for ≥5% weight loss. On insulin or sulfonylureas, coordinate deficits with the doctor (risk of hypoglycaemia).
PregnancyEnergy: no weight loss. From the 2nd trimester, add 350 kcal a day to maintenance, plus 9.5 g protein a day (2nd trimester) or 22 g (3rd trimester) [5].
Food: no fish or seafood (mercury), raw or undercooked eggs and meat, raw sprouts, unpasteurised dairy, liver, raw papaya, caffeine or alcohol; iodised salt; small, frequent meals.
Food: no fish or seafood (mercury), raw or undercooked eggs and meat, raw sprouts, unpasteurised dairy, liver, raw papaya, caffeine or alcohol; iodised salt; small, frequent meals.
BreastfeedingEnergy: add 600 kcal and 17 g protein a day while the baby is 0–6 months, or 520 kcal and 13 g from 6–12 months. No weight loss for the first 2 months; after that, gentle loss only, never below 1,800 kcal a day [5].
Food: about 3 litres of fluid, protein and calcium at every meal, low-mercury fish 2–3 times a week, caffeine under 200 mg, no alcohol.
Food: about 3 litres of fluid, protein and calcium at every meal, low-mercury fish 2–3 times a week, caffeine under 200 mg, no alcohol.
Blood pressure & cholesterolSalt under 5 g a day [12]; DASH-style meals rich in vegetables, fruit, pulses and low-fat dairy; saturated fat under 10% of energy, no trans fats or vanaspati; soluble fibre (oats, pulses) [4].
Fatty liver (MASLD)7–10% weight loss improves liver fat and inflammation [13]. Mediterranean-style pattern; no sugary drinks; avoid alcohol.
HypothyroidismLevothyroxine on an empty stomach, 30–60 minutes before food; keep calcium, iron and soy at least 4 hours apart [14]. Cooked cruciferous vegetables in normal amounts are fine with adequate iodine.
Iron-deficiency anaemiaGreen leafy vegetables, pulses, eggs, meat and fish; vitamin C foods (lemon, guava, amla) with meals; tea and coffee kept an hour away from meals [4].
When medical supervision is needed
Every plan is personal. For these clients, we also plan with their doctor or a senior clinical nutritionist:
- Pregnancy or breastfeeding
- Chronic kidney disease (protein 0.55–0.8 g/kg) [16]
- Type 1 diabetes or insulin use
- History of an eating disorder
- BMI under 18.5 or unexplained weight loss
- Under 18, over 65, or after bariatric surgery
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Food standards
Portions, glycaemic index and food rules
How portions are written
Paneer, chicken, fish, tofuRaw weight, 25 g steps, never below 50 g
Dals, sabzis, curriesCooked dish in ½-cup steps (built from raw weights)
Rice, quinoaCooked cups; 1 cup = 50 g raw
Roti, wrap, breadBy the piece; roti = 30 g flour (atta, jowar, bajra, ragi, makki or multigrain mix)
EggsWhole (50 g) or egg whites (33 g)
Fruit1 whole (apple 150 g) or 1 cup (papaya 145 g)
Oil~1 tsp per serving (1 tbsp per curry for 3–4); ≤4 tsp a day
Milk, drinksBy the glass; 1 glass = 200 ml (buttermilk, coconut water 250 ml)
Protein powderBy the scoop; 1 scoop = 25 g powder ≈ 20 g protein
Glycaemic index [18]
IFCT does not report GI, so we treat foods with GI ≥70 in the international GI tables as high-GI. A recipe is High GI when these foods supply more than half of its carbohydrate. For diabetes and pre-diabetes we don’t use High GI recipes, and we keep carbs similar across breakfast, lunch and dinner.
High-GI foods: white rice, rice flour, maida, white bread, sabudana, potato, banana, pineapple, mango, watermelon, dates, raisins, honey, jaggery, sugar, puffed rice (murmura).
“Lower GI” means high-GI foods give half or less of the carbohydrate; it is an estimate, not a measured value. For PCOS we lean towards lower-GI recipes.
Recipe labels (worked out from the ingredients)
High protein≥15 g per serving and ≥25% of energy
Lower carbCarbohydrate <30% of energy
Free-fromDairy, gluten, nut and soy-free when no ingredient carries that allergen
Diet and allergy rules
DietAlways respected: vegan, vegetarian, egg or non-veg (eggs, chicken, fish, mutton chosen separately)
Non-veg daysNon-veg only on the days the client eats it; the other days are vegetarian
AllergiesWe never include a food with an allergen the client has listed
Avoid / includeFavourites included; dislikes left out, down to single ingredients
Early morning
Lukewarm water with 1 Brazil nut (selenium; no more than 1–2 a day) or 4 walnut halves (plant omega-3), on alternate days. Methi water for PCOS and diabetes, as its fibre can modestly lower blood sugar after meals. Lemon water in pregnancy, never methi.
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Indian food foundations
The plate, the proteins, the standards
Every day (ICMR-NIN “My Plate”) [4]
- Half the plate: vegetables, greens and fruit
- At least half of grains as whole grains or millets
- A pulse, egg, fish, chicken or paneer at every main meal
- Curd or milk; nuts and seeds daily
- Oil ≤20 ml a day per person; salt <5 g; little or no added sugar
Protein per typical serving (approx.) [6]
Chicken breast, 100 g raw22 g
Fish, 100 g raw17–20 g
Paneer, 50 g9 g
Eggs, 213 g
Greek yogurt, 100 g9 g
Moong / masoor dal, 30 g dry7 g
Chana or rajma, 30 g dry6 g
How recipes are standardised
Each recipe lists its ingredients by weight. Nutrients are calculated from IFCT 2017 values per 100 g edible portion [6] (labels for packaged foods), using 4 kcal/g for protein and carbohydrate and 9 kcal/g for fat, then divided by the number of servings. Packaged foods use the pack label; USDA only where IFCT has no entry. New recipes and ingredients are added by our senior team.
References
- Mifflin MD et al. Am J Clin Nutr 1990.
- WHO Expert Consultation, BMI in Asian populations. Lancet 2004.
- Misra A et al. Obesity consensus for Asian Indians. JAPI 2009.
- ICMR-NIN. Dietary Guidelines for Indians, 2024.
- ICMR-NIN. Nutrient Requirements for Indians, 2020.
- Longvah T et al. Indian Food Composition Tables, NIN 2017.
- Teede HJ et al. International PCOS guideline, 2023.
- American Diabetes Association. Standards of Care, 2025.
- Mozaffarian D et al. Nutrition and GLP-1 therapy. Am J Clin Nutr 2025.
- Gaskins AJ, Chavarro JE. Diet and fertility. AJOG 2018.
- Salas-Huetos A et al. Diet and male fertility. Hum Reprod Update 2017.
- WHO. Sodium intake for adults and children, 2012.
- EASL–EASD–EASO. MASLD guidelines. J Hepatol 2024.
- Jonklaas J et al. Hypothyroidism guidelines. Thyroid 2014.
- NHLBI. Overweight and obesity guidelines, 1998.
- KDOQI. Nutrition in CKD, 2020 update.
- Hall KD et al. Energy imbalance and body weight. Lancet 2011.
- Atkinson FS et al. International tables of glycemic index and glycemic load values 2021. Am J Clin Nutr 2021.
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Sample plan · 1 of 4
Weight loss · non-veg
Woman, 32 y · 165 cm · 74 kg · light activity · lose 0.5 kg a week1,450 kcal75 g protein40 g fat197 g carbsDaily targets
1
Water and soaked nutsA glass of lukewarm water builds a hydration habit. Soaked nuts alternate daily: 4 walnut halves for plant omega-3 fats, or 1 Brazil nut for selenium. The amounts are small, so they fit easily within a deficit.
2
Protein from breakfastMoong dal chilla with Greek yogurt gives about 20 g of protein early in the day, which keeps hunger down on a deficit.
3
A real Indian thaliRoti, dal and sabzi with a salad: familiar food, with portions set for her 1,450 kcal target.
4
Non-veg only on her daysA lean dinner of grilled chicken and vegetables. She eats non-veg on Mon, Wed, Fri and Sun, so those are the only days it appears; the rest of her week is vegetarian.
5
On targetCalories on target, protein above 1 g/kg, and fat at 25% of calories, which is what we aim for in weight loss.
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Sample plan · 2 of 4
PCOS · vegetarian
Woman, 28 y · 160 cm · 68 kg · light activity · PCOS, overall well-being1,900 kcal70 g protein63 g fat262 g carbsDaily targets
1
Methi water and a Brazil nut1 tsp fenugreek seeds soaked overnight. Their soluble fibre can modestly lower blood sugar after meals, which helps with insulin resistance in PCOS. A gentle habit, not a treatment, and we don’t use it in pregnancy. One Brazil nut covers a day’s selenium, which supports thyroid function and egg and sperm quality; more than 1–2 a day is too much.
2
Protein with every carbBesan chilla with yogurt: a low-GI breakfast that pairs carbohydrate with protein to keep blood sugar steady.
3
Millets and pulsesJowar roti and palak masoor dal in place of refined grains. For PCOS we lean towards lower-GI recipes.
4
No sugary snacksWhole fruit with roasted chana instead of biscuits or juice.
5
Fat at 30%For PCOS, fat is 30% of calories so carbohydrate stays moderate, with fibre from vegetables at every meal.
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Sample plan · 3 of 4
GLP-1 support · non-veg
Woman, 40 y · 160 cm · 88 kg · light activity · on semaglutide, weight loss1,550 kcal105 g protein43 g fat186 g carbsDaily targets
1
Protein first, smaller mealsAppetite is low on GLP-1 medicines, so every meal starts with protein. Egg whites on high-protein toast give 24 g in a light breakfast.
2
Easy on the stomachA warm chicken soup: soft, protein-dense and gentle when there is nausea. No greasy or very spicy food.
3
Protein as a snackGreek yogurt with berries adds 15 g of protein between meals.
4
1.2 g protein per kgWe raise protein to 1.2 g/kg to protect muscle while weight comes off quickly, and remind her to drink 2.5–3 litres of water and keep up resistance training.
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Sample plan · 4 of 4
Pregnancy · 2nd trimester · vegetarian
Woman, 29 y · 160 cm · 60 kg · light activity · 2nd trimester2,150 kcal70 g protein72 g fat306 g carbsDaily targets
1
No caffeineLemon water instead of coffee or tea in the morning. We avoid caffeine throughout pregnancy.
2
Calcium and proteinPaneer paratha with curd, made with pasteurised dairy. Every meal has a source of protein.
3
Iron and folatePulses twice a day (dal and rajma), with an orange at snack time so the vitamin C helps iron absorption.
4
No weight lossMaintenance plus 350 kcal from the 2nd trimester, and +9.5 g protein. We leave out fish, liver, raw papaya and raw sprouts.
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Full week · 1 of 2
Weight loss · non-veg
Woman, 32 y · 165 cm · 74 kg · light activity · lose 0.5 kg a week · non-veg on Mon, Wed, Fri, Sun1,450 kcal75 g protein40 g fat197 g carbsDaily targets
Every morning: 1 glass of lukewarm water and 4 soaked walnut halves. Water first thing is an easy hydration habit, and walnuts add omega-3 fats. Weight loss doesn’t need a special drink.
A full week planned by a NewKind nutritionist. Codes refer to NewKind’s standardised recipes; portions are in household measures.
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Full week · 2 of 2
PCOS · vegetarian
Woman, 28 y · 160 cm · 68 kg · light activity · PCOS, overall well-being1,900 kcal70 g protein63 g fat262 g carbsDaily targets
Every morning: methi water (1 tsp fenugreek seeds soaked overnight in a glass of water) and 1 Brazil nut. For PCOS and diabetes, the soluble fibre in fenugreek can modestly lower blood sugar after meals; the Brazil nut provides selenium. We don’t use methi water in pregnancy.
A full week planned by a NewKind nutritionist. Codes refer to NewKind’s standardised recipes; portions are in household measures.
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