Welcome to Nutri-Shades
Nourish Your Body. Transform Your Life.
Personalised nutrition consultations and science-backed meal plans for every body,
About Us
Our Story
Nutri-Shades, founded by Supriya in 2020, emerged during a time when people were increasingly conscious about their health. While exercise was once a less discussed topic, today, everyone is eager to engage in it for a healthier lifestyle. Our goal is to promote a healthy and fit India through expert health and wellness guidance. As a leading dietitian in Mumbai, we provide personalized nutrition plans aimed at effective weight and disease management.
Our Goal Cum Mission
At Nutri-Shades, we believe that health is more than just the absence of disease. Sports involves physical activity, where a team of experts—including a coach, physiotherapist, Sports Medicine Expert, and a Nutritionist—collaborates to enhance performance. Our holistic approach to healthcare encompasses health and wellness guidance, addressing the physical, emotional, and spiritual needs of each individual. With the support of a Dietitian in Mumbai, our goal is to assist you in achieving physical fitness, endurance, and optimal health through personalized nutrition plans, ultimately aiding in weight and disease management.
What We Do?
Our team, comprising experienced dietitians in Mumbai, blends scientific knowledge with firsthand experience to elevate your health and athletic performance. With a combined experience of managing over 1200 clients, we specialize in personalized nutrition plans tailored to your unique goals. Whether you're aiming for weight and disease management, or looking to enhance endurance, strength, or overall wellness, we're dedicated to providing comprehensive health and wellness guidance to fuel your success in both health and sports performance.
About the Founder
Supriya Raulo
I, Supriya Raulo, former Karate Athlete, have completed my Graduation in Plant Sciences (2015), a PGD-DAN (2016), a Postgraduate in Plant Science (2017), and Sports Nutrition (2020). I am also a Certified Yoga Teacher. My enthusiasm for sports began in childhood, and I competed in National level Karate Tournaments.
My expertise in sports nutrition has significantly enhanced my practical approach in the field of health management. I have worked with athletes in football, gymnastics, boxing, and taekwondo, helping them improve their performance. Additionally, I have provided nutrition coaching to over 1800 clients, assisting them in achieving their goals related to weight loss, muscle gain, fat loss, and managing medical concerns such as Diabetes Mellitus, Hypertension, Renal Stones, Uric Acid, PCOD (PCOS), Thyroid issues, and more through effective meal planning.
Services Offered
Weight Management: Sustainable results without the deprivation
Our weight management program is built on metabolic science, not calorie counting alone. We assess your body composition, hormonal profile, lifestyle, and food preferences to create a plan that actually fits your life — and delivers lasting results.
Who It's For
- Those looking to lose or gain weight sustainably
- People who have tried diets
Our weight management program is built on metabolic science, not calorie counting alone. We assess your body composition, hormonal profile, lifestyle, and food preferences to create a plan that actually fits your life — and delivers lasting results.
Who It's For
- Those looking to lose or gain weight sustainably
- People who have tried diets and regained weight
- Individuals with metabolic syndrome or insulin resistance
- Anyone wanting to improve body composition
What You Get
- Personalized calorie & macro targets
- Weekly meal plans with Indian food options
- Grocery lists & meal prep guides
- Bi-weekly progress check-ins
- Habit & behavior coaching
- Recipe modifications for your cuisine
Diabetes & Medical Nutrition: Evidence-based dietary therapy for chronic conditions
Medical nutrition therapy (MNT) is one of the most powerful tools for managing diabetes, thyroid disorders, gut conditions, and other chronic diseases. Our clinical nutritionists work alongside your medical team to design dietary interventions that complement your treatment.
Who It's For
- Type 1 and Type 2 diabetes patients
- Those with pre-
Medical nutrition therapy (MNT) is one of the most powerful tools for managing diabetes, thyroid disorders, gut conditions, and other chronic diseases. Our clinical nutritionists work alongside your medical team to design dietary interventions that complement your treatment.
Who It's For
- Type 1 and Type 2 diabetes patients
- Those with pre-diabetes or insulin resistance
- Individuals with thyroid disorders (hypo/hyperthyroid)
- People with IBS, IBD, or gut health issues
What You Get
- Glycaemic index-based meal planning
- Blood sugar management strategies
- Carbohydrate counting & portion guidance
- Coordination with your treating physician
- Lab result interpretation & dietary adjustments
- Monthly clinical nutrition reviews
Women's Nutrition: Hormonal harmony through targeted nutrition
Hormonal imbalances, PCOS, thyroid disorders, and the nutritional demands of pregnancy and postpartum are all deeply personal. Our women's health programme addresses the root causes through evidence-based dietary therapy tailored to your hormonal profile.
Who It's For
- Women with PCOS or irregular cycles
- Those managing thyroid conditions
- Pr
Hormonal imbalances, PCOS, thyroid disorders, and the nutritional demands of pregnancy and postpartum are all deeply personal. Our women's health programme addresses the root causes through evidence-based dietary therapy tailored to your hormonal profile.
Who It's For
- Women with PCOS or irregular cycles
- Those managing thyroid conditions
- Pregnant or postpartum women
- Women navigating perimenopause or menopause
What You Get
- Hormone-balancing meal plans
- Anti-inflammatory food protocols
- Cycle-syncing nutrition guidance
- Supplement & micronutrient support
- Pregnancy / postpartum nutrition plans
- Gut health & microbiome support
Family & Child Nutrition: Nourishing every member of your family
Children have unique nutritional needs that change rapidly as they grow. Our paediatric and family nutrition service helps parents build healthy eating habits from the ground up — addressing picky eating, growth concerns, school-age nutrition, and whole-family wellness.
Who It's For
- Parents of picky eaters or fussy children
- Families wanti
Children have unique nutritional needs that change rapidly as they grow. Our paediatric and family nutrition service helps parents build healthy eating habits from the ground up — addressing picky eating, growth concerns, school-age nutrition, and whole-family wellness.
Who It's For
- Parents of picky eaters or fussy children
- Families wanting to eat healthier together
- Children with growth or weight concerns
- Adolescents with sports or academic demands
What You Get
- Age-appropriate meal plans for children
- Family-friendly recipe modifications
- Strategies for picky eaters
- School tiffin & snack planning
- Adolescent nutrition guidance
- Parent nutrition coaching sessions
Lifestyle Management: Healthy Life. Fit Life.
Life gets busy, and taking care of your health often ends up at the bottom of the list. Between work, family, and daily responsibilities, maintaining a healthy routine isn't always easy. Our lifestyle management service is designed to help you bring small, positive changes into your everyday life. No strict rules or complicated routine
Life gets busy, and taking care of your health often ends up at the bottom of the list. Between work, family, and daily responsibilities, maintaining a healthy routine isn't always easy. Our lifestyle management service is designed to help you bring small, positive changes into your everyday life. No strict rules or complicated routines; just practical nutrition and lifestyle guidance that works for you and helps you feel your best.
Who It's For
- People who want to make healthier choices every day
- Working professionals struggling to maintain a regular routine
- Individuals with irregular eating habits or sedentary lifestyles
- Those dealing with stress, poor sleep, or low energy
- Anyone ready to build healthier habits and feel better
What You Get
- Personalised meal plans suited to your lifestyle
- Simple tips to improve everyday eating habits
- Guidance on meal timings and portion sizes
- Easy ways to include physical activity in your routine
- Practical sleep and stress management tips
- Regular follow-ups, motivation, and support
Sports Nutrition: Fuel performance. Accelerate recovery.
Designed for athletes, gym-goers, and active individuals, our sports nutrition plans are built around your training load, sport type, and performance goals. From pre-workout fuelling to post-training recovery and competition nutrition — we cover it all.
Who It's For
- Competitive athletes (running, cycling, swimming, etc.)
- Gym enthusiasts and
Designed for athletes, gym-goers, and active individuals, our sports nutrition plans are built around your training load, sport type, and performance goals. From pre-workout fuelling to post-training recovery and competition nutrition — we cover it all.
Who It's For
- Competitive athletes (running, cycling, swimming, etc.)
- Gym enthusiasts and bodybuilders
- Team sport players
- Anyone training for a fitness goal
What You Get
- Sport-specific macro & calorie targets
- Pre & post-workout meal timing plans
- Supplement guidance (evidence-based)
- Competition/event nutrition strategy
- Hydration & electrolyte protocols
- Monthly performance nutrition reviews
Corporate Wellness
Poor nutrition is one of the leading causes of workplace fatigue, low productivity, and absenteeism. Our corporate wellness programmes bring expert nutrition education and personalised guidance directly to your organisation — online, scalable, and measurable.
Who It's For
- HR teams building employee wellness initiatives
- Companies with remo
Poor nutrition is one of the leading causes of workplace fatigue, low productivity, and absenteeism. Our corporate wellness programmes bring expert nutrition education and personalised guidance directly to your organisation — online, scalable, and measurable.
Who It's For
- HR teams building employee wellness initiatives
- Companies with remote or hybrid workforces
- Organisations seeking measurable health outcomes
- Teams experiencing burnout or energy issues
What You Get
- Group nutrition workshops & webinars
- Individual employee consultations
- Healthy eating guides for desk workers
- Canteen / cafeteria menu optimisation
- Monthly wellness newsletters
- Aggregate health outcome reporting