In Bengaluru, the day often starts with meetings and ends with a late dinner. Lunch may get delayed. Snacks appear near the laptop. Traffic can steal the evening walk you promised yourself. A good diet plan has to work inside that life, not outside it.
Dt. Shifali Garg helps clients across Bengaluru with diabetes, PCOS, thyroid, fatty liver and weight through online consults and WhatsApp follow-up.
Who this page is for
- Tech and office professionals with stand-ups, sprints and late log-offs
- People in PGs or shared flats with limited cooking time
- Couples or families cooking both South Indian and North Indian food
- Anyone who wants steady energy through long screen hours
A typical Bengaluru day we plan for
Breakfast is often quick. Lunch depends on office cafeteria timing. Evening hunger hits during the last meeting. Dinner may be late because of commute or WFH calls.
- Breakfast: idli, dosa, oats, eggs, or leftover rice and curd when that is what you have
- Lunch: a balanced plate even if the cafeteria options are limited
- Evening: desk-friendly snacks that are better than chips and sweet coffee
- Dinner: simple home food that does not feel like punishment after a long day
Food we keep in the conversation
Ragi, rice in controlled portions, sambar, rasam, roti, paneer, curd, and filter coffee habits. If your house cooks both South and North Indian meals, the chart can include both. No food war at the table.
What usually needs fixing in Bengaluru routines
- Too much caffeine and too little real food till afternoon
- Long sitting hours with almost no movement breaks
- Weekend brunches and delivery apps with no Monday reset
- PCOS or weight goals that get ignored during project deadlines
Simple example: A client in Whitefield with back-to-back calls does not need a complicated 6-meal prep plan. They need breakfast they can make in 10 minutes, a lunch rule for the cafeteria, and an evening snack that stops them from reaching dinner already starving.
Conditions we commonly support
How to start
- Message on WhatsApp for a free 10-min consult
- Share your goal, routine, and recent medical reports (if available)
- Get a personalised plan with follow-up support
Packages start from ₹1,500. See the plans page.
Common questions from Bengaluru
I work in tech and my timings keep changing. Can a plan still help?
Yes. Many Bengaluru clients have shifting schedules. We build around your actual day, including late dinners and delayed lunches.
I live in a PG and cannot cook much. What then?
We work with mess food, tiffin, or simple no-cook options, and improve the parts you can control, like portions, snacks and drinks.
Can I keep idli, dosa and filter coffee?
In most cases, yes. We adjust how often, what you pair them with, and what the rest of the day looks like.
Is this only for Bengaluru?
No. Online consults are available across India. This page is written for people living in Bengaluru.