You get one person for both the meal plan and the gym sessions. If a week goes badly, I change Friday's dinner and Saturday's workout together, without waiting for a second opinion.

A coach kneels next to a client doing push-ups on the gym floor

Who I am and how I work

I am Ritika. Most of the people I work with in Goregaon are vegetarian, a few follow Jain rules at home, and almost none of them want to cook a second dinner just for themselves. So I start from your kitchen. If toor dal and bhindi are on the table every Tuesday, they stay on the plan. I look at portions, at where the protein comes from, and at what time you really eat after a late office day.

The gym part is plain strength work: squats, rows, presses and carries, with weights you can lift with good form. Sessions are 60 minutes and start at 6:00, 7:15 or 8:30 in the morning.

I do not use protein powders by default. Paneer, dal, curd, chana and sprouts cover most of it. If you already use a powder and like it, you can keep it. I will not sell you one.

I keep at most 14 clients at a time, because I write every plan myself and answer most messages myself. Early mornings are the exception: while I am on the gym floor, Manav Joshi handles WhatsApp and bookings.

Ritika Sabharwal, nutritionist and personal trainer

Four things people usually come to me for

Everyday vegetarian meals

Dal, sabzi, roti, curd. Same kitchen, better portions, more protein on each plate.

Veg and Jain

A steel thali with dal, sabzi, rice, raita and a basket of rotis

Never more than 14 clients at one time

Getting stronger

If you have never touched a barbell, we start with bodyweight squats and a light bar. I write down every weight you lift in a notebook, so after a few weeks you can read your progress instead of guessing it.

60 min sessions

Eating well on a busy week

A tiffin for the office, dinner after 9 pm, a wedding on Sunday. I plan around the week you actually have.

Online plan ₹2,200

Starting again after a long break

Maybe you trained in college and stopped. Maybe you joined a gym in January and lasted three weeks. I hear both stories in first consultations all the time. We begin with two sessions a week and a plan that changes only three or four things in your day. More comes once those feel normal, not before.

8 week program

Rows of black dumbbells on a rack in a gym

Prices in rupees

Four ways to work with me

Every option except the online plan starts with a meeting in person. The program already includes that first consultation, so you do not pay for it twice.

All prices are per person and paid before the start.
Service	What you get	Length	Price
First consultation	A talk at my room on Aarey Road, a review of your 3-day food log and written recommendations to take home.	60 minutes, one visit	₹1,450
8-week program	The first consultation, a full meal plan, 16 gym sessions (two a week) and plan revisions in week 3 and week 6.	8 weeks	₹11,800
Personal training, 12 sessions	One-to-one sessions at the partner gym on weekday or Saturday mornings. Use them within 8 weeks.	12 × 60 minutes	₹8,640₹720 per session
Online meal plan, 1 month	A meal plan and 4 weekly check-ins on WhatsApp, based on photos of your plates and how the week went.	1 month	₹2,200

Payment by UPI before the start. Manav sends the UPI ID with your confirmation.
Need to move a session? Tell me at least 12 hours before.
Changed your mind before the first gym session? You get everything back except ₹1,450 for the consultation.

Compare the options in detail

How the work goes, in four steps

You send a request

Use the form below or message Manav on WhatsApp. He confirms a consultation time, usually the same day.
We meet for an hour

We sit down at 2, Aarey Rd for 60 minutes. I go through your 3-day food log, your working hours, how you sleep and what training you have done before. Bring your questions. You leave with written recommendations, even if you decide not to continue.
Plan and first mornings

You get the meal plan on WhatsApp. We fix your two training mornings.
Weeks 3, 6 and 8

I revise the plan twice, based on what you really ate and lifted. At the end of week 8 we decide together: continue, switch to the online plan, or stop here.

Read the full process

Example only. This is not a real client.

An example 8 weeks

Imagine someone who works 10 to 7 in an office in Andheri, eats breakfast and dinner at home and takes a tiffin to work. They have never trained in a gym and book the 8-week program with the 7:15 slot on Tuesdays and Fridays.

Week 1: what the food log shows

The three days look similar. Tea with biscuits at 7, poha at 9:30, two rotis with sabzi in the tiffin, tea and something fried around 5, then dinner close to 10. Dal appears at dinner only, and lunch has very little protein. Nothing here is "bad". It is simply lopsided, with most of the food arriving late in the day.

Week 3: the first change

Curd goes into the tiffin every day. On two mornings poha is swapped for moong chilla. The 5 pm snack becomes roasted chana on three office days. Dinner stays the family meal, with one roti less and a bigger katori of dal.

Week 6: the second change

The tiffin is working, but dinner is still late on Mondays because of a weekly meeting. So Monday gets a planned paneer sandwich at 7:30 and a small dinner. A glass of milk moves to the morning before training.

What the training looks like

Each session starts with ten minutes of warm-up. Then three or four movements: a squat to a box, a row, a press and a carry, a few sets each. The weights are written in a notebook. In week 1 the squat is with bodyweight only. By the end, the person knows each movement well enough to do it without me watching.

No powder, no eggs

A sample vegetarian day with about 75 g of protein

Sample day of eating with approximate protein for each item
Time	Food and amount	Protein, approx.
6:15	Toned milk, 200 ml	6 g
8:45	Moong dal chilla ×2 with mint chutney	14 g
11:30	Sprouted moong chaat, 100 g	7 g
13:30	Phulka ×2	6 g
13:30	Toor dal, 1 katori	7 g
13:30	Bhindi sabzi, 1 katori	2 g
13:30	Curd, 150 g	5 g
17:00	Roasted chana, 30 g	6 g
20:30	Paneer bhurji, 100 g paneer	18 g
20:30	Phulka ×1	3 g
20:30	Cucumber salad	1 g
Total for the day		75 g

Morning training slots, Monday to Saturday

Each session is 60 minutes at the partner gym. Tap the mornings that suit you and they will be marked in the booking form below.

Mon

Tue

Wed

Thu

Fri

Sat

Sunday is my day off. No sessions, and WhatsApp replies wait until Monday.

The 8:30 slot is the busiest one on the gym floor, because the office crowd comes in before work. If you like a quiet floor, take 6:00.

Consultations are not in this grid. Manav fixes their time with you.

What I don't do

Plans for medical conditions: Those belong with your doctor. If your message asks for one, I will say so in my first reply, before you pay anything.
Selling supplements: I don't sell any, and no brand pays me to mention one.
Before and after photos: I don't take them, I don't post them, and I don't promise results by a date.
Clients under 18: I work with adults, 18 and over.

Questions people ask me before the first visit

No. Every plan I write is vegetarian unless you ask for something else, and the sample day above gets to about 75 g without eggs.

Yes. No onion, garlic, potato or other root vegetables. Families follow the rest differently, so I ask you about sprouts, curd set overnight and eating after sunset instead of guessing. Protein then comes mostly from paneer, dal, chana and milk.

It is a partner gym close to my consultation room in Passpoli. Manav sends you the address and the entrance details when he confirms your first morning.

Yes. Book the first consultation and then the online meal plan. Tell me what you do in your own gym, so the meals fit the days you train there.

Yes, and I would like that. It saves us a second conversation later.

Tell me at least 12 hours before and we move it to another morning. If you tell me later than that, or not at all, the session counts as used.

No. The local sabzi market and a kirana shop are enough.

Consultation room: 2, Aarey Rd, Passpoli, Goregaon East, Mumbai, Maharashtra 400087. Gym sessions are at a partner gym nearby.

Call or WhatsApp +91 82914 87603 consultation@figaway.icu

I plan your meals and train you in Goregaon East