Personalized nutrition and fitness coaching built for Indian vegetarians — with roti, dal, paneer, and sabzi in every single plan.
No crash diets. No generic calorie counts. No giving up chai.
Most nutrition plans are built for meat-eaters or Western vegetarians. They don't know what dal makhani costs you in macros, or how to hit protein targets without chicken breast. Roti and Reps was built from scratch for Indian vegetarians in the US. This is all we do.
No substitutions. No "replace with chicken breast." Your entire plan — roti, dal, paneer, sabzi — mapped to your exact goals.
A structured weekly meal plan with food groups so you're never eating the same thing every day. Roti, dal, paneer, eggs, curd — foods your family eats, calibrated to your macros.
Progressive training plan matched to your equipment, schedule, and fitness level. Home dumbbells or full gym — it works either way.
Every week, your plan adapts based on actual weight, energy, compliance, and feedback. No generic plan that goes stale by week 3.
Medical history considered — thyroid, diabetes, cholesterol, BP. Plans built within your safe ranges, not despite them.
30-minute calls every week to review progress, troubleshoot, answer questions, and adjust your plan. You're never on your own.
Direct access between calls. Ask about a restaurant meal, a missed workout, a craving — get a real answer from a real person, not a bot.
Generic AI and calorie apps are useful tools — but they aren't accountability. They don't know your real TDEE. They don't adjust week over week. They don't care if you missed a meal.
Most plans assume you'll eat chicken, fish, or protein shakes. Indian vegetarian food is delicious and nutritious — but protein-dense it is not. A typical home-cooked Indian vegetarian meal has 40–60g of protein at best. Your target is likely 120–160g.
Every plan I build solves this specifically — layering paneer, dal, chana, curd, eggs (if you eat them), and strategic supplementation to actually hit the number without living on protein bars.
If you've tried generic apps or coaches who didn't understand your food — this is for you.
No long onboarding. No waiting. You fill in your details, I build your plan.
Fill the short form below. I review every application personally and reach out within 24 hours.
A 15-minute call to understand your goals, health history, and lifestyle — then a detailed intake form to build your plan.
Within 48 hours: a custom nutrition plan + training program. Built for your foods, your schedule, your health conditions.
Every week: a short check-in form + a 30-minute coaching call. Your plan adjusts based on what's actually happening in your body.
I was the guy holding everything together — while quietly neglecting myself. Desk job. Back-to-back meetings. Laptop lunches. Somewhere between my 30s and a US move, the belly showed up and stayed. LDL creeping up. Pre-diabetes flagged. Back pain from sitting. Energy gone before the day started.
I tried everything: GM diet, low carb, cutting roti entirely, gym bursts for 3 weeks. Then life happened. On my 41st birthday I made a decision — not January 1st, not "next month." That day.
Over two years: 40 pounds gone. Pre-diabetes reversed. Cholesterol normalized. Back pain gone. Still eating dal-chawal and paranthas. What changed was structure, not the food.
I built Roti and Reps so other Indian vegetarians don't spend years figuring out what I had to figure out the hard way. Based in Flower Mound, TX.
Real feedback from people going through the program right now. Most clients see measurable changes — in weight, energy, and measurements — within 3–4 weeks. Typical fat loss is 6–12 lbs over 8–12 weeks, depending on starting point and consistency.
"It's been a really positive change. I feel healthier, more in control of my eating, free from sugar cravings, and genuinely accomplished sticking to a clean vegetarian diet that actually works."
"I finally feel like I'm eating with a purpose rather than just guessing. The plan has helped me balance nutrition with training, and the workout routine is challenging yet rewarding."
"I thought I was healthy, but this felt like looking in a mirror — love the changes."
"Working with Rohit has been a game-changer. He took the time to create a personalized, realistic plan that fits my lifestyle — and educated me on why, which helped me understand my body and health better. I'm seeing positive changes."
Most coaches skip this or work around it. I build it in from day one.
Carb cycling, glycemic-aware meals, and protein-first eating to stabilize blood sugar without eliminating rice and roti.
Fat quality matters. Meals built with the right sources — no blanket fat restriction that leaves you hungry and deficient.
Hypothyroidism slows metabolism. Calorie targets and protein floors adjusted for realistic loss expectations.
Training program built around your limitations — no skipped workouts, just modified ones that actually work.
Anti-inflammatory food choices, protein-forward meals, and resistance training — the combination that works best for hormonal fat loss.
If you're on Ozempic, Metformin, or other medication — your plan accounts for reduced appetite and the muscle-preservation priority that comes with it.
Every plan includes the full coaching experience — meal plan, training program, weekly calls, and WhatsApp support. This is for people ready to commit to a structured system. Not a free trial.
Add a spouse, parent, or family member who lives in your household. Same coaching system — meal plans built around your shared kitchen.
Starting together makes it easier. When 3 or more friends enroll at the same time, everyone gets 2 weeks free on any plan.
When you refer someone who enrolls in any plan, you get 2 weeks of coaching free — applied to your next billing cycle. No cap on how many you can earn.
Mention it in your application or email [email protected] after your friend enrolls.
If something isn't answered here, email [email protected] — I reply personally.
Fill this out and I'll reach out personally within 24 hours. No sales funnel, no automated emails — just a real conversation about whether this is the right fit for you.
No spam. No selling your data. I'll reply within 24 hours.
I'll review it personally and reach out within 24 hours. Talk soon.
— Rohit