Diet plan for women and girls: your personal 28-day Women's Health Program
Food-first plans built around your age, your cycle-friendly eating, PCOS, thyroid, low iron, skin and hair goals, using the food your family already cooks. No pills, no crash diets.
Start my planJoin the women's 28-day challengeQuick answers
What is the Women's Health Program?
It is the women and girls track of Diet by Rajput Farms. You answer a short chat and get a personal 28-day diet plan built on your age, country, cuisine and health conditions such as PCOS, thyroid or low iron, plus reminders and a free 28-day women's challenge. It uses food and habits only.
How much does it cost?
Rs 99 a month in India and $9 a month in the USA, Gulf and most other countries (GBP 9 UK, EUR 9 Europe, C$9 Canada). The 28-day challenge is free.
Is it safe for teenage girls?
Yes, from age 11, with a plan for healthy growth only: enough protein, calcium and iron and never weight-loss dieting. Please share it with a parent or guardian.
| Provider | Rajput Farms (rajputfarms.com) |
|---|---|
| Who it is for | Women and girls aged 11 and above, BMI 15 to 35 |
| Plan length | 28 days, renewed monthly with a quick check-in |
| Price | Rs 99 per month (India); $9 per month (USA, Gulf, other); GBP 9 (UK); EUR 9 (Europe); C$9 (Canada) |
| Free part | Women's 28-Day Challenge, no sign-up |
| Health topics | PCOS, thyroid, low iron or anemia, periods, skin and hair, weight, blood sugar, blood pressure, cholesterol, fatty liver |
| Not covered | Pregnancy and breastfeeding need a doctor; we offer a doctor-call request instead of a plan |
| Supplements or pills | None. Food and habits only |
Last updated: October 2026. General food guidance, not medical advice.
Food guidance for every stage of life
Pick your stage and conditions in the chat; your plan follows food rules made for you.
Girls 11 to 17
Healthy-growth meals with enough protein, calcium, iron and healthy fats, and never weight-loss dieting.
Periods and cycle-friendly eating
Iron-rich foods with a vitamin C food, warm meals and plenty of water. Heavy, painful or irregular periods need a doctor.
PCOS diet plan
Low-glycaemic, high-fibre meals with protein at every meal to support steadier energy.
Thyroid diet plan
Balanced meals, moderate soy and raw cruciferous vegetables, and tips on timing around thyroid medicine.
Low iron and anemia
Iron-rich plant foods such as spinach, lentils, chickpeas and ragi paired with vitamin C; tea and coffee kept away from meals.
Skin and hair glow
Protein, nuts and seeds, citrus and colourful vegetables, plus simple morning drinks and good hydration.
Working women
Easy tiffin ideas, quick meals and smart snacks that fit a busy day.
Weight management in your 30s and 40s
A gentle calorie target, high-fibre and high-protein meals, and never crash dieting.
45 and above, menopause
Calcium, protein and bone-friendly foods and steady blood sugar. Please talk to your doctor about symptoms.
Cycle-friendly eating ideas
General food ideas for the four phases. Every cycle is different, so use them as a guide, not a rule.
| Phase | Food focus |
|---|---|
| Period (days 1 to 5) | Iron and vitamin C foods (spinach, lentils, ragi, lemon, amla), warm soups and khichdi, water and herbal tea. |
| After the period (days 6 to 13) | Fresh vegetables, sprouts, curd and other fermented foods, steady protein like paneer, eggs or dal. |
| Mid-cycle (days 14 to 16) | Fibre-rich colourful vegetables, fruit, and zinc-rich seeds such as pumpkin and sesame. |
| Before the period (days 17 to 28) | Whole grains, magnesium foods (banana, pumpkin seeds, nuts), less salt and less caffeine, regular meals. |
See one day of your plan
An example for a vegetarian woman in India who wants iron-rich, steady-energy meals. Your plan is made for you.
Your numbers, worked out for you
Example only. Numbers and meals change with your age, weight, goal, country and health conditions.
The Women's 28-Day Healthy Life Challenge
Free for every woman and girl. Five small habits a day for four weeks. Tick them off, build your streak and unlock badges. Your progress is saved on this device.
Reward after Day 28: free yoga classes for subscribed members, coming soon.
Safe by design
Plans are for ages 11 and above with a BMI from 15 to 35. Under 18 the plan is for healthy growth only. If you are pregnant or breastfeeding, or have a serious medical flag, we do not guess: you can request a doctor call. We never advise medicines, supplements, detox or fasting.
Frequently asked questions
What is the Women's Health Program by Rajput Farms?
It is the women and girls track of Diet by Rajput Farms. You answer a short chat and get a personal 28-day diet plan built on your age, country, cuisine and health conditions such as PCOS, thyroid or low iron, plus reminders and a free 28-day women's challenge. It uses food and habits only.
Is there a diet plan for PCOS?
Yes. If you choose PCOS in the chat, your plan uses low-glycaemic, high-fibre meals with protein at every meal. It is general food guidance and does not replace your doctor's treatment.
Can teenage girls use the diet plan?
Yes, from age 11. For girls under 18 the plan is for healthy growth only, with enough protein, calcium and iron. It never includes weight-loss dieting. Please share the plan with a parent or guardian.
What should I eat during periods?
General ideas are iron-rich foods such as spinach, lentils, chickpeas and ragi with a vitamin C food like lemon or amla, warm meals, and plenty of water. If periods are very heavy, painful or irregular, please see a doctor.
I am pregnant or breastfeeding. Can I get a plan?
No. Pregnancy and breastfeeding need individual medical advice, so the program does not make a plan. You can request a doctor call instead.
How much does it cost?
The monthly plan costs Rs 99 in India and $9 in the USA, Gulf and most other countries (GBP 9 UK, EUR 9 Europe, C$9 Canada). The 28-day women's challenge is free.
Do I need supplements or pills?
No. The program is food and habits only. It does not advise medicines, supplements, detox products or fasting.
Which languages are supported?
The program supports 78 languages, including Hindi, Tamil, Bengali, Arabic and Spanish.
Your healthiest 28 days start now
Five minutes of questions. A plan made for you.
Start my planGeneral food guidance, not medical advice. It does not diagnose or treat any condition.