---
title: "Women's Health Nutrition: Expert Hormonal Balance Nutritionist - mytribe"
description: "Struggling with PCOS, hormonal imbalance, or postpartum weight? Get a personalized Women's Health Nutrition plan from an expert in Bengaluru. We focus on sustainable lifestyle changes, not restrictive diets. Feel your best at every life stage."
canonical: https://mytribe.in/nutrifymydiet/women-s-health-nutrition
last_updated: 2025-08-31
---

# Women's Health Nutrition in Bengaluru

By [Shona Prabhu](https://mytribe.in/nutrifymydiet) · I help women improve their health and hormonal balance with simple food changes, practical tips for periods, PCOS, and menopause, and plans that fit your routine.

## Locations

Online consultations & Clinic at Indiranagar, Bengaluru

### Visit at

- Clinic at Indiranagar, Bengaluru (consults near Domlur, Ulsoor, CV Raman Nagar, Cambridge Layout, MG Road, Swami Vivekananda Road Metro Station)
- Consultations in Bengaluru (Bengaluru, Bengaluru, Karnataka, India)

Also available online.

## Pricing guide (estimates)

These are indicative prices based on provider's past work. Enquire now to find out final quote.

### One-Time Health Audit & Roadmap (60 Mins)

A single 60-minute video session to analyze blood reports, identify nutritional gaps, and build a DIY strategy framework without ongoing support.

Typically ₹2,800-4,200 per session (estimate)

#### Session Details
*   **Format:** Single 60-minute video consultation with a Senior Clinical Nutritionist.
*   **Analysis:** Detailed walkthrough of recent blood reports to flag optimal vs normal ranges for women's health markers.

#### Deliverables
*   **Roadmap:** Identification of root causes for past dietary failures and a generalized dietary framework (macro-splits and timing).
*   **Quick Wins:** Immediate actionable advice on hydration hacks, prebiotic foods, and seed cycling.
*   **Outcome:** A written summary of the discussion and action points provided via email.

#### Exclusions
*   **Scope:** This is a consultation only. It does not include detailed day-by-day meal plans, recipe PDFs, or WhatsApp support.

### Team-Led Clinical Nutrition Program (3 Months)

A 12-week execution plan led by a Senior Nutritionist featuring bi-weekly progress calls, daily WhatsApp support, and customized home-food meal plans.

Typically ₹19-24K per 3 month program (estimate)

#### Engagement Structure
*   **Duration:** 12 weeks of continuous engagement with a Senior Nutritionist trained under Shona Prabhu.
*   **Consultations:** Includes one 45-60 minute deep-dive assessment video call and bi-weekly 15-20 minute progress calls.
*   **Support:** Mon-Sat WhatsApp access (10 AM - 6 PM) for instant queries regarding dining out or grocery choices.

#### Clinical Strategy
*   **Focus Areas:** Tailored protocols for specific conditions including PCOS, Postpartum recovery, or Perimenopause.
*   **Meal Planning:** Customized weekly plans centered on 'Ghar Ka Khana' (home-cooked meals) rather than restrictive diets.
*   **Functional Health:** Includes personalized seed cycling guides and natural kitchen remedies (e.g., Jeera water) for gut health.

#### Resources
*   **Recipe Vault:** Access to proprietary PDFs for quick 5-minute meals and healthy sweet alternatives.
*   **Guides:** Curated shopping lists for approved Indian grocery brands and dining out hacks.

### Founder-Led Signature Mentorship (3 Months)

Direct 1-on-1 mentorship with Shona Prabhu for complex cases, featuring priority support, deep-dive reviews every 10-14 days, and advanced clinical protocols.

Typically ₹38-48K per 3 month program (estimate)

#### Expert Access
*   **Mentorship:** All consultations and strategy sessions conducted directly by Shona Prabhu.
*   **Cadence:** 60-minute initial analysis followed by detailed review calls every 10-14 days.
*   **Priority Support:** Direct WhatsApp access to Shona with expedited response times for urgent adjustments.

#### Advanced Protocols
*   **Complex Cases:** Specialized management for multi-layered issues (e.g., PCOS combined with Thyroid or Gut dysbiosis).
*   **Strategy:** Comprehensive review of supplements, blood work analysis, and sports nutrition integration if required.

#### Lifestyle Engineering
*   **Coaching:** Specific food protocols and habits to support sleep architecture and circadian rhythm syncing.
*   **Travel:** Custom voice-note guidance for maintaining progress during work trips or vacations.
*   **Standard Access:** Includes all recipe vaults, shopping guides, and resources available in the Team Program.

## About Women's Health Nutrition

### It's a Lifestyle, Not a Diet

I don't believe in putting you on a strict meal plan and calling it a day. Instead, I look at what really works for your body, your routine, and your mood. Building healthy habits is a slow game - *time lagega* (it will take time) - but that's the only way it actually sticks.

### Your Periods Are Telling You Something

If your cycle is off, missing, or just feels wrong, it's not something to ignore. I've seen how things like under-eating, stress, or pushing yourself too hard, especially with workouts, can mess with periods. PCOS, thyroid issues, and other stuff can also play a role. These are your body's signs, and together, we try to figure out what they mean.

### Simple Food Swaps for Hormonal Balance

I use food-first fixes - nothing fancy, just real stuff you already know. Seed cycling is one way I help with PMS and getting cycles back on track. Gut health is a big deal too, so things like adding probiotics and fiber (think flaxseed, bananas, whole grains) come up a lot. Sometimes, old-school home hacks like sauf (fennel) water make a difference.

### Nutrition for Every Chapter

What you need changes with life. If you want PCOS nutrition tips, support with postpartum energy, or menopause nutrition support, I adjust the plan for where you are. I get it - as a mom, I've been through some of these chapters myself.

### Quick Fixes I Swear By

- Add lemon to dal or chicken for a bigger iron boost
- Amla and guava for Vitamin C before you go for pills
- Halim seeds for iron, pumpkin seeds for magnesium (and better sleep)
- Cranberry juice for those who always get UTIs

It's not about perfection, just small, doable changes that actually work.

## Highlights

Browse through Shona Prabhu's best work.

### [Featured](https://mytribe.in/nutrifymydiet/women-s-health-nutrition/featured)

- [Video: No Periods? It's Not Normal. A missing period isn't a convenience; it's a critical sign from your body that something is out of balance. This can be due to stress, overtraining, or not eating enough. I help you understand these signals and work towards restoring your natural cycle.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c805d829-caaf-466e-acaf-566527c51b67)
- [Video: Real Results: Postpartum Weight Loss. Meet Hina, a new mom who struggled with postpartum weight gain and knee pain. I helped her lose 6-7 kgs in three months with small, manageable diet changes, proving you don't need extreme plans to get back in control of your health.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8792189a-9849-49b0-b53b-02762d11bf3c)
- [Video: Real Results: Navigating Menopause. Chitra was 55 and found it impossible to lose stubborn mid-section fat after menopause. I created a holistic plan for her that combined diet with the right exercise, helping her get back to her ideal weight and feel confident again.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ea70949e-79da-403d-9d7b-bc49d12a2aad)
- [Video: Simple Remedies from Your Kitchen. Your kitchen holds powerful ingredients for better health. This video shows how to use different seed-infused waters to help with issues like anemia, indigestion, diabetes, and thyroid support, making wellness simple and accessible.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/94d7fa46-762a-4c10-9237-bd045656b1a2)
- ![A Guide to Seed Cycling. This is the cover for my simple guide on seed cycling, a natural food-based technique I use to help balance hormones and regulate menstrual cycles. It's a cornerstone of my food-first philosophy for women's health.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/492ecbeb-38bb-422e-b4b8-5bb251022702)
- [Video: What a Nutritionist Really Eats. As a sports nutritionist and a busy mom, my meals are all about balance, flavor, and nourishment. This gives you a peek into my day, showing that healthy eating is delicious, practical, and definitely not about deprivation.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/73cc6b06-09bf-48e0-98b0-b49bc9c6d1a5)
- [Video: A Little Fun with Client Expectations. Good things take time, and building healthy habits is a journey, not a race. This is a lighthearted reminder that my plans are personalized and thoughtful. As I always say, time lagega (it will take time), but the results will stick.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4a5fcf74-a374-47f4-867a-a24f3fa7fa7b)
- ![Snacks That Are Actually Good for You. Finding healthy snacks can be confusing. I believe in simple, nutritionist-approved options that fuel your day without the guesswork. This is my introduction to smarter snacking.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b66b4cb7-4c0b-4c88-9f15-622ee855f2b5)

### [Balance Your Hormones Naturally](https://mytribe.in/nutrifymydiet/women-s-health-nutrition/balance-your-hormones-naturally)

- ![What is Seed Cycling? This infographic explains the core concept of seed cycling. It's a natural method of eating specific seeds during the two main phases of your menstrual cycle to support hormone balance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1f61e29f-c792-4e10-8b8d-607d031a2f1a)
- ![Follicular Phase (Day 1-14) Nutrition. During the first half of your cycle, I recommend flaxseeds and pumpkin seeds. Flaxseeds help regulate estrogen, while the zinc in pumpkin seeds supports progesterone production for the next phase.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c1f71622-0a9e-4ca7-b447-ff1b430bf1e9)
- ![Luteal Phase (Day 15-28) Nutrition. In the second half of your cycle, we switch to sunflower and sesame seeds. Sunflower seeds are high in selenium for liver support, and sesame seeds contain lignans to help balance progesterone.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8d24701a-a66d-4645-9e6f-331d5563fd70)
- ![How to Easily Use Seeds. Incorporating these seeds is simple. Just one tablespoon of each per day, added to your smoothies, yogurt, or salads, is all you need. I recommend grinding flaxseeds for better absorption.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/88455bd3-58f8-4dbe-9f1e-050f8dfcea2a)
- ![The Benefits of Seed Cycling. Committing to this simple practice can lead to significant improvements. Many of my clients experience reduced PMS symptoms, more regular cycles, better skin, and increased energy levels.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ae411765-3f45-4167-9bf6-144322bbb80e)
- ![Understanding the Female Athlete Triad. For active women, it's crucial to understand the link between energy availability, menstrual function, and bone health. This diagram explains the Female Athlete Triad, a condition I help prevent and manage.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d600c602-54b1-48c8-a239-80f348531731)

### [Happy Gut, Happy You](https://mytribe.in/nutrifymydiet/women-s-health-nutrition/happy-gut-happy-you)

- ![Your Guide to Everyday Digestive Boosters. This is the introduction to my simple, effective remedies for common digestive issues like bloating and sluggishness.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1ce8fa2d-c913-4e61-9d3d-c425f415123a)
- ![Fennel Seed Water for Bloating. A glass of sauf water after meals or in the evening is a classic remedy. It helps reduce bloating, relieve acidity, and aid overall digestion.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b242d3b1-cbcf-489e-9d41-b1f8132036b4)
- ![Jeera Water to Improve Metabolism. Drinking jeera (cumin) water on an empty stomach stimulates digestive enzymes, reduces gas, and can give your metabolism a gentle boost.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/28d115de-1d2e-41f3-95bb-b34041abf3bf)
- ![Yogurt and Buttermilk for Probiotics. These fermented dairy products are excellent sources of probiotics, the beneficial bacteria that support gut health, soothe acidity, and improve bowel regularity.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5f9fc6be-ef04-4b4c-aff8-1868fdb90076)
- ![Herbal Kadha for Immunity and Gut Health. A warm herbal kadha, especially after dinner, can reduce inflammation and improve gut health, which in turn supports your overall immunity.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/09c6e9fb-744a-4604-8fed-19a7658942e5)
- ![Digestive Spices for Quick Relief. Simple spices like ajwain (carom seeds), hing (asafoetida), and coriander seeds are powerful digestive aids. Learn when and how to use them for instant relief from gas and acidity.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/88e158bb-8bf8-4b13-864b-16803006cdf4)
- [Video: The Apple Hack for Digestion. Did you know how you eat an apple can change its effect? I explain whether to eat it with the skin for constipation, peeled for diarrhea, or stewed for a sensitive gut.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/356fc583-a8fa-4f5f-9f33-f0ad82690024)
- ![Know Your -Biotics! Let's decode the terms you hear about gut health. This series breaks down the difference between prebiotics, probiotics, and more.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1f3fbe46-44d4-4c6f-b52e-b56f7d59e87b)
- ![What Are Prebiotics? Prebiotics are a type of fiber that feeds the good bacteria in your gut. You can find them in everyday foods like bananas, garlic, onions, and whole grains.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/794627b1-8934-4dc9-8adf-9d91fbc9564e)
- ![What Are Probiotics? Probiotics are the live beneficial bacteria themselves. They are found in fermented foods like yogurt, kefir, kombucha, and kimchi, and help improve your gut environment.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/acf28df0-ce4d-4e13-a29f-7ca71485efa7)
- ![Understanding Psychobiotics. The gut-brain connection is real. Psychobiotics are specific probiotics that can influence your mood and cognitive function, highlighting how a healthy gut contributes to a happier mind.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3878d344-707b-4ed4-9861-0167d7cbf1c4)
- ![The Power of Synbiotics. Synbiotics are combinations of prebiotics and probiotics. They work as a team to enhance gut health, giving you the benefits of both in one go.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/27290cc8-944e-4bd0-b3d3-5a68a864668b)
- [Video: Prebiotics Hiding in Your Kitchen. You don't need fancy supplements to get prebiotics. This video shows you common kitchen staples like onions, garlic, apples, and bananas that are great for your gut health.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8de2ea1c-0838-4860-9364-a414f3bbfb60)

### [Healthy Meals in Minutes](https://mytribe.in/nutrifymydiet/women-s-health-nutrition/healthy-meals-in-minutes)

- [Video: 20g Protein Tofu Smoothie. This creamy, hydrating smoothie is a perfect high-protein breakfast or post-workout meal. I use tofu, banana, and strawberries to pack in 20 grams of protein and 9 grams of fiber.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8d2f17c1-31ba-4e10-afe8-674c9894463a)
- [Video: 2-Minute Microwave Egg Breakfast. In a hurry? This protein-packed egg-in-a-mug recipe is a lifesaver. Just mix an egg with your favorite veggies and microwave for a nutritious meal in minutes.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/04679541-032c-4ce2-aa40-dfd0e6d916cd)
- [Video: Quick High-Protein Greek Yogurt Bowl. This is one of my go-to breakfasts. A base of Greek yogurt provides 20 grams of protein, topped with fruits and nuts for fiber and healthy fats. It's balanced, delicious, and ready in a flash.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0de61f9a-8fc7-44ec-8902-56e11ab4c0df)
- [Video: Trending Cucumber Yogurt Salad. A refreshing and crunchy salad that's perfect for a light lunch or side dish. It's low in calories, hydrating, and packed with flavor from a simple tadka.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/61858f42-1102-410c-b112-5560ebdc647c)
- [Video: Avocado Mango Sourdough Toast. A delicious twist on the classic avocado toast. The sweetness of mango complements the creamy avocado, creating a balanced and satisfying meal rich in healthy fats and vitamins.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/df26a556-867f-425c-b60a-6978a7798673)
- [Video: Easy Lemon Chicken with Zucchini. A quick, one-pot meal that's full of flavor. The lemon and herbs make the chicken tender and delicious, while zucchini adds fiber and nutrients. Perfect for a busy weeknight dinner.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0c3a1324-cc68-4416-a278-f5bdb7ee0d42)
- [Video: Refreshing Watermelon Feta Salad. Beat the heat with this hydrating summer salad. The combination of sweet watermelon, salty feta, and fresh mint is a perfect balance of flavors and helps you stay cool.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8459e527-8c57-49f3-8e6d-ec569b064d03)
- [Video: Healthy Homemade Dips: Ranch & Paprika. Skip the store-bought dips loaded with preservatives. Here are two easy recipes for creamy, high-protein dips using Greek yogurt as a base. Perfect for snacking with veggie sticks.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a584254a-3053-477b-809c-0df314c386da)
- [Video: Homemade Healthy Chivda. A crunchy, satisfying snack that you can make at home. This recipe uses roasted makhana and oats, mixed with nuts and spices for a guilt-free treat that's better than packaged alternatives.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/48a36d6b-746f-49b9-9eeb-7f7a92e629dc)
- [Video: Cozy Ragi Hot Chocolate. A comforting and nutritious drink for a rainy day. I use ragi flour to thicken this hot chocolate, adding calcium and fiber, and sweeten it naturally with jaggery.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1a8843f1-d5fa-4de8-9bb8-33a2556ca12b)
- [Video: Nutrient-Packed Drumstick Leaves Podi. Drumstick (moringa) leaves are a superfood. This traditional podi recipe is an easy way to add this powerhouse ingredient to your rice or idlis for a boost of vitamins and minerals.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ac69b541-7a0e-45f9-84ec-a81b4e438806)
- [Video: Tropical Mango & Tender Coconut Smoothie. A simple, refreshing smoothie that tastes like a tropical vacation. It combines the natural sweetness of mango with the hydrating properties of tender coconut.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/63054a70-a91f-4aa0-b7a7-9741dca744ba)
- [Video: A Glimpse of My Meals. Healthy eating is about enjoying real food. This video shows examples of the balanced, colorful, and delicious meals I eat, like soup, stir-fried vegetables, and traditional thalis.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1824e608-5bcd-439b-9f83-19dc1dc727ea)

### [Shop Smarter, Eat Better](https://mytribe.in/nutrifymydiet/women-s-health-nutrition/shop-smarter-eat-better)

- [Video: How to Spot Real vs. Processed Cheese. The cheese aisle can be tricky. I'll show you how to read the labels to tell the difference between real cheese and processed cheese products, which are often full of fillers and preservatives.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/33278600-b45e-41e7-9c8b-aba6ebe2eda6)
- [Video: The Many Names for Hidden Sugar. Food companies use dozens of names to hide sugar in their products. Learning to spot terms like 'cane juice' or 'malt syrup' on ingredient lists is your secret weapon to making healthier choices.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2a832aaa-1154-4cc2-8c90-21670fdbf553)
- [Video: 5 Surprising Foods That Contain Gluten. If you're avoiding gluten for health reasons, you need to be a label detective. You might be surprised to find it hiding in common foods like soy sauce, sausages, and even some health drinks.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/db427df5-a6ae-468f-84dc-575292e3de38)
- [Video: 7 Easy Healthy Food Swaps. Making healthier choices can be as simple as swapping one ingredient for another. This video shows you easy switches like using hung curd instead of sour cream or makhana instead of fried chips.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f0e651c1-4eea-46c3-acde-354c1add6f3c)
- ![Which Would You Choose? This series of infographics compares popular food choices side-by-side to help you understand their nutritional differences and make informed decisions.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/200c42e6-d9ab-4dbc-854e-6aee40ebadb9)
- ![Paneer vs. Tofu. Paneer is higher in fat and protein, making it energy-dense. Tofu is lower in calories and a great source of calcium, making it ideal for weight management. Both are great options depending on your goals.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cc57796d-6f6f-4213-92e5-57a117088967)
- ![White Rice vs. Brown Rice. White rice offers quick energy, while brown rice provides more fiber and nutrients, making it better for blood sugar control. The right choice depends on your specific needs and the rest of your meal.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7c0c9796-228b-4645-9a90-9f423646b945)
- ![Potato vs. Sweet Potato. While similar in calories, sweet potatoes offer more fiber and a huge boost of Vitamin A. Regular potatoes are more versatile and have a neutral glycemic index.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/485cce9f-6737-41d1-b0af-3d8e6e3ce2c0)
- ![Cauliflower vs. Broccoli. Both are fantastic vegetables. Cauliflower is milder and lower in calories, while its green cousin, broccoli, packs more protein, fiber, and Vitamin C.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0cf7328e-4cd9-46c4-a72f-1b029f9ef913)
- ![Walnuts vs. Pecans. Walnuts are a top source of anti-inflammatory Omega-3s, which are great for brain health. Pecans are higher in healthy fats and fiber, making them beneficial for heart and gut health.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ec91798f-ff99-4619-92e6-999de089efee)
- ![Sneaky Ways to Add Tofu to Any Meal. Don't like the taste of tofu? This series shows you how to secretly add this protein powerhouse to your meals.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e0d47967-9951-4d1a-b556-0151902500ef)
- ![Stuff Tofu in Parathas. Crumble tofu with veggies for a protein-packed stuffing. It has a texture similar to paneer but is lighter and lower in fat.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0ea9a7a6-35a6-482d-addb-a40b058d5bb2)
- ![Use Tofu as a Soup Thickener. Blended silken tofu is a fantastic, healthy replacement for cream or cornflour in soups, adding a creamy texture without the extra fat.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9f204ec0-ff99-4e4e-836c-d8c79439c2ac)
- ![Blend Tofu into Smoothies. Adding a bit of silken tofu to your smoothie makes it incredibly thick and creamy while boosting the protein content, with no weird aftertaste.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/97a43c4e-b1c5-4108-82f5-356755002d54)
- ![Mix Tofu into Pancakes. You can replace eggs or yogurt with puréed tofu to keep your pancakes fluffy and soft, turning your breakfast into a protein-packed treat.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2eec1472-1ad7-43ee-baac-deb57fe39cec)
- ![Make a Creamy, Lactose-Free Pasta Sauce. Blend silken tofu with garlic and herbs for a delicious and creamy pasta sauce. It's a great way to add protein and make the dish lactose-free.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b56cac97-0651-4548-a014-8c96acad0051)
- ![Crush Those Cravings! Cravings are a common struggle, but you can manage them. This guide provides a five-step strategy to help you stay in control.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3c655fe1-912f-4d0e-ad2a-7dac6f4c9f04)
- ![Step 1: Ask Yourself Why. Before you reach for a snack, pause. Are you truly hungry, or just bored, stressed, or seeking a dopamine hit? Understanding the trigger is the first step.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8f1ca588-7a2d-41c6-a5fd-ad95460cab48)
- ![Step 2: Hydrate First. Sometimes our body mistakes thirst for hunger. When a craving hits, try drinking a glass or two of water, coconut water, or lemon-mint infused water first.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/77b18342-3568-416c-adcf-b09c12b4607e)
- ![Step 3: Reach for Protein + Fiber. If you are hungry, choose a snack that combines protein and fiber. Options like Greek yogurt with cucumber or buttermilk with chia seeds will keep you fuller for longer.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/12e4cfed-f667-4947-9b1d-e3fb7f0b2330)
- ![Step 4: Manage Sleep & Stress. Lack of sleep and high stress are major craving triggers. Prioritizing 8 hours of sleep and managing stress with walks or journaling can make a huge difference.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7cf7f3d9-bcd1-4fac-aeee-62c3e6734fdb)
- ![Step 5: Make Smart Swaps. You don't have to deprive yourself. Swap milk chocolate for dark chocolate, fried chips for makhana, and sugary treats for Greek yogurt with fruit.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/243d74e4-6260-47af-8145-db5e908b8329)
- [Video: Healthy Swaps for Carbonated Drinks. If you're trying to ditch sugary sodas, there are plenty of delicious alternatives. Try sparkling water, kombucha, or even a protein shake to satisfy that craving for a special drink.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8eba8d38-cc5e-45d2-bda3-a9d93ff5c58c)
- [Video: Choosing a Healthier Coffee on the Go. Many coffee premixes are loaded with sugar. I show you how to check the ingredients and opt for unsweetened, travel-friendly versions for a healthier caffeine fix.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c4821808-a2f7-46f5-8aff-f16db75ffccc)

### [Start Your Day Strong](https://mytribe.in/nutrifymydiet/women-s-health-nutrition/start-your-day-strong)

- [Video: My Top 5 Healthy Breakfast Options. Starting your day right is key. In this video, I share five of the best breakfast ideas I recommend to my clients, including moong dal chilla, idlis, and oats.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1750b8af-3a3a-4d1b-b644-a389a382814c)
- ![What Happens When You Skip Breakfast? This infographic series explains the negative effects of skipping your morning meal, from energy crashes to mood swings.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1123a297-35e9-4d26-bdd9-a5dbec8a13e9)
- ![Brain Fog and Mood Swings. Skipping breakfast can lead to low blood sugar, which means less glucose for your brain. This often results in poor focus, irritability, and memory lapses.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bcefc14a-4ac5-4339-8c42-d380488a26ea)
- ![Quick & Easy Breakfast Wins. No time is no excuse. A balanced breakfast like an egg with fruit and nuts, or oats with milk and seeds, can be fixed in just 5 minutes and provides sustained energy.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5ed24048-935a-4762-a5cb-82eb4774646c)
- [Video: The Mistake You're Making with Oats. Eating oats alone can cause a blood sugar spike and crash, leaving you tired. I explain how to build a balanced bowl by adding protein and healthy fats to keep you energized.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e719865c-c658-44a4-ace5-78c469a8c950)
- [Video: How to Build a Balanced Plate. This visual guide demonstrates the "plate method." I show you how to divide your plate into sections for carbs, protein, and fiber to create a perfectly balanced meal every time.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3c0d89e0-4c20-4cae-b327-3512c14c8562)

### [Food for Better Mood & Sleep](https://mytribe.in/nutrifymydiet/women-s-health-nutrition/food-for-better-mood-sleep)

- [Video: Superfoods for a Good Night's Sleep. Can't sleep? Try eating your way to better rest. I explain how foods like kiwi, walnuts, dark chocolate, and pumpkin seeds contain nutrients that help your body produce sleep hormones.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ce0329b6-ca2f-4af9-8a71-6bd3e95b4dc0)
- [Video: 5 Tips for More Restful Sleep. If you're struggling with sleep, your daily habits could be the cause. I share five effective strategies, from timing your meals and exercise to choosing sleep-friendly foods.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fb44b933-4f24-455d-9b88-f5000c3d11a5)
- ![Foods That Boost Your Mood. This series introduces foods that can act as "edible happiness," helping you feel better from the inside out.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b27c19e2-01ba-4e02-a8de-9b4fec4d88b5)
- ![Food to the Rescue! Feeling low? Your food can be powerful mood fuel. Discover tasty and simple ways to eat for a better mood.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7ea2df36-b90c-48f9-ac16-1123ae312fb1)
- ![Avocado: The Chill Pill. Avocados are rich in magnesium and healthy fats, which can help lower cortisol, your body's stress hormone. Smashed on toast or in a smoothie, it's a great way to feel calmer.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0d3ceaca-f7df-45cc-9e8b-a844d5b3fa7d)
- ![Berries: Your Anxiety Armor. The powerful antioxidants in berries help reduce inflammation in the brain, which can have a calming effect. Fresh or frozen, they are a great snack for mental well-being.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8eea7ea0-599e-43a8-9672-610436e968a0)
- ![Dark Chocolate: A Happiness Bite. A small piece of dark chocolate (70% cocoa or more) can provide an instant mood lift by boosting serotonin and dopamine, your brain's feel-good chemicals.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cae20a6a-5715-4d31-b84f-e96ba377b81c)
- ![Eggs: Turbo Mood Boosters. Eggs are a good source of tryptophan, an amino acid that your body uses to produce serotonin, also known as the "happy hormone."](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e94c6a8d-f052-421a-b8d4-2a597926080b)
- ![Recover While You Sleep. Sleep is when your body repairs itself. This series shows you the best foods to eat to enhance recovery overnight.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/06085ea9-990b-4b7f-a671-e3835f799357)
- ![Magnesium-Rich Foods for Relaxation. Magnesium is a key mineral for muscle relaxation. Foods like pumpkin seeds, almonds, and dark chocolate can help you achieve a deeper, more restful sleep.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/414eb147-bede-4ef0-a13f-baa4369d877c)
- ![Bonus: Herbal Relaxants. A warm, calming drink before bed can work wonders. Chamomile tea and traditional turmeric milk (haldi doodh) are excellent choices to calm your mind and body for sleep.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c465b1d0-a892-4f76-b687-ef9437e874f2)
- ![Why Magnesium Matters. This essential mineral is a powerhouse. It supports energy production, reduces muscle cramps and soreness, improves sleep, and can even boost your focus and mood.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/34bf3659-c978-46e0-bc9c-ed1ed6251202)
- ![Magnesium Magic: The Relaxation Mineral. Ever wonder why magnesium is so important, especially if you're active? It helps muscles relax after contracting, preventing tightness and supporting recovery.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3bae6599-8569-4919-bac2-d7b560f22584)
- ![The 3-Minute Sleep Hack. If you toss and turn at night, tight muscles could be the culprit. A simple 3-minute calf and hamstring stretch before bed can significantly improve the quality of your sleep.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/61f9d90d-ed67-43f5-8c3e-3fe24b4ec110)

### [Nutrition Hacks & Essential Nutrients](https://mytribe.in/nutrifymydiet/women-s-health-nutrition/nutrition-hacks-essential-nutrients)

- [Video: The Lemon Trick to Boost Iron Absorption. Squeezing lemon over your dal or chicken does more than add flavor. The Vitamin C in lemon makes the iron in your food more bioavailable, which is a great hack if you have low hemoglobin.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3b1ab060-3e25-4422-a4cf-3f43bc4a9389)
- [Video: The Mushroom Sunlight Hack for Vitamin D. Did you know mushrooms make their own Vitamin D, just like our skin? I show you how leaving your mushrooms in the sun for 15-30 minutes before cooking can turn them into a Vitamin D powerhouse.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d8f0bd1e-c198-47b0-b127-70c3ff9df4a5)
- [Video: The Unique Benefit of Each Fruit. An apple a day is great, but variety is better. I break down the specific benefits of different fruits, from pomegranates for muscle recovery to blueberries for memory.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/59a00ab8-0a3d-4c55-a87d-33681b3d4680)
- [Video: The Power of Nuts and Seeds. Each nut and seed has a unique nutritional profile. Learn which ones to eat for weak bones (sesame seeds), poor memory (walnuts), or trouble sleeping (pumpkin seeds).](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e02a399f-74ea-4252-b4ca-41f6cbe4942f)
- [Video: 5 Easy Ways to Increase Your Fiber. Don't like vegetables? No problem. I share five simple ways to boost your fiber intake using other foods like flaxseed powder, legumes, chia seeds, and fruits.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bf673dc3-b2b7-40f2-ac99-56c6c2d529ae)
- [Video: 3 Tips to Cook Healthier Rice. Yes, you can make your rice healthier. I share three simple tips, including how to reduce anti-nutrients and increase the resistant starch (fiber) content.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/52405b8a-9565-4a79-b015-07a9b68a8c71)
- [Video: Get Your Daily Vitamin C from Food. You don't always need a supplement. I show you how easy it is to meet your daily Vitamin C needs by eating common foods like amla, guava, and bell peppers.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/dff039b3-34ef-4782-9272-c56d1d5211db)
- [Video: Effective Ways to Increase Your Vitamin D. Besides supplements, there are several natural ways to boost your Vitamin D. This video covers getting sunlight, eating fatty fish, mushrooms, and fortified foods.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e7b3b86a-e098-451c-b145-2e5255647075)
- [Video: 3 Signs You Have 'Hidden Hunger'. Feeling tired or getting sick often? You might have hidden hunger, a lack of essential vitamins and minerals. I explain the common signs like muscle cramps and low immunity.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6dbc26ab-f804-48c6-88e2-7a34566583fc)
- [Video: That Feeling When You Need Vitamins. Sometimes that exhausted, burnt-out feeling isn't a sign you need a vacation. It might just be your body telling you it's low on Iron, B12, or Vitamin D.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1d8ae4cf-5ca1-4319-90a9-b1386b258268)
- ![The Protein-First Rule. To avoid a blood sugar rollercoaster, start your meals with protein. Eating protein before carbs leads to slower digestion and more stable energy levels.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/06b747de-92c4-41ce-9bb8-f5b52e93581a)
- [Video: Eat Your Skincare with Avocado. Avocado is a powerhouse for your skin. Loaded with healthy fats and Vitamins E and C, it helps hydrate your skin and combat damage from the inside out.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/763faacc-1ac6-474d-a049-8861490bee9f)

### [My Approach to Nutrition](https://mytribe.in/nutrifymydiet/women-s-health-nutrition/my-approach-to-nutrition)

- [Video: A Quick Introduction. My name is Shona Prabhu, and I'm a sports and wellness nutritionist. My goal is to help you achieve your health goals through practical, science-backed nutritional guidance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/99ec9461-a2ea-4475-b193-3a337dc8da27)
- [Video: Your Diet Doesn't Have to Be Boring. I believe healthy food should be colorful, tasty, and exciting. My approach is to create plans that are wholesome and nutritious without ever being monotonous.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e4e8547e-aaa0-413d-b5bf-72a6be454e4d)
- ![Rethink Your Approach: Let Go of Restriction. The key to long-term success is to let go of a restrictive mindset. I focus on building a healthy relationship with food, not on creating lists of "good" and "bad" foods.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/864d905a-4f82-49d9-acab-0394dcbc1ca2)
- ![This is How Your Plate Should Look. Fueling your body right is essential. This plate model is a simple visual tool I use to teach clients how to build a balanced meal with the right proportions of protein, carbs, and vegetables.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/de973387-962d-4ae9-9d7c-149014e100a5)
- [Video: Collaboration with Go Native. I love working with brands that share my farm-to-fork philosophy. Here, I break down the nutritional benefits of the Rajasthani Kala Chana Bowl at Go Native.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/78086380-688d-4252-90fa-88395e1f85ee)
- ![Official Nutrition Partner for Lakshyan Academy. I'm thrilled to partner with Lakshyan Academy of Sports to fuel their athletes' journeys. It's a privilege to bring top-notch nutrition expertise to the next generation of champions.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/17958d37-3d94-4198-8b4d-09cd809c08df)
- [Video: A Tour of My New Office. Welcome to my new workspace in Indiranagar, Bangalore! This is where I meet with clients to create personalized nutrition plans and help them on their wellness journey.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/86959ca1-cffa-4769-8f11-c6deb31268ad)
- [Video: Hidden Signs of Underfueling in Athletes. For athletes, eating enough is just as important as eating right. I share the subtle but critical signs of underfueling that parents and coaches should watch out for.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1675fb20-a0ef-44f7-b587-316c9abf09e6)
- ![Common Mistakes Athletes Make: Over-Training. More is not always better. Over-training without proper recovery and nutrition can hinder progress. It's one of the key mistakes I help athletes avoid.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0bfa8512-40be-4fba-bf0c-82ddd2ccb968)
- [Video: My Favorite Summer Foods. Eating seasonally is a great way to get the freshest, most nutrient-dense foods. Here are some of my favorite hydrating and cooling foods to enjoy during the summer.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7b3c21cc-4d0c-48bf-b749-2e69df6d3d03)
- [Video: A Refreshing Way to Hydrate. If you find drinking plain water boring, try this. I share my recipe for a refreshing infused water with cucumber, lemon, and mint to help you stay hydrated.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/93acaa2d-c976-40f9-a50e-0519a52ae62a)

## Meet your expert

[Shona Prabhu](https://mytribe.in/nutrifymydiet)

### My story

Hey, I’m Shona, founder of Nutrifymydiet. Worked with Delhi Capitals, Hockey India – yeah, big sports teams! But honestly, everyone deserves to feel good, not just athletes. As a mom, juggling life and health isn’t easy. Quick meals, comfort food (Mangalorean clams, anyone?) keep me sane. I built this team to help you make small tweaks that last, so you can balance health with real life. No drama, just doable changes.

### My work

- **Nutrition Plans for All**: We do sustainable sports nutrition, general wellness, weight loss, women’s health, and lifestyle disease plans.
- **Incremental Nutrition Changes**: No crash diets. We focus on step-by-step tweaks that actually fit your life and stick.
- **Science & Practical Hacks**: Plans based on your blood reports, real-life tips, and myth-busting. We keep it practical.
- **Tailored for You**: Athletes, parents, beginners – we customize everything for your goals and routine.
- **Cheat Meal Strategies**: Yup, cheat meals are allowed. We help you enjoy favorites without messing up progress. Theek hai? (Okay?)

## More services from Shona Prabhu

- [Corporate & Group Nutrition Programs](https://mytribe.in/nutrifymydiet/corporate-group-nutrition-programs) · ₹12-30K per session (estimate)
- [Clinical Nutrition & Lifestyle Management](https://mytribe.in/nutrifymydiet/clinical-nutrition-lifestyle-management) · ₹1,200-3,500 per session (estimate)
- [Sports Nutrition](https://mytribe.in/nutrifymydiet/sports-nutrition) · ₹1,500-5,000 per session (estimate)

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- [Holistic Nutrition Coaching by Punam Prasad](https://mytribe.in/getfitwithpunam/holistic-nutrition-coaching) · ₹2,500-8,000 per month (estimate)
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## Book

To book Shona Prabhu, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hi%2C%20I'm%20looking%20for%20Women's%20Health%20Nutrition%20by%20Shona%20Prabhu.)