Room to build a routine
Three weeks of practice gives you a focused start on everyday habits.
Reserve your spot21 - 21The habit and accountability programme
21 days. One coach.
Real consistency.
Personalised nutrition and daily 1:1 accountability to help you build habits that fit your life.
PN-certified coaching. Daily 1:1 accountability, not a group chat.
21 days. One dedicated coach.
Your habits, rebuilt.
One day at a time. All 21 of them.
Lose fatGet strongerMore energySharper focusHabits that stickReduce inflammation
Sound familiar?
You're eating healthy and doing everything right but still feel stuck?
You're not lacking willpower. You're missing a system, and someone checking in on you.
- Starting over again every Monday
- Knowing exactly what to do, and still not doing it
- An energy crash by 4pm, every single day
- A gut that never quite feels settled
- Being your own biggest project, and still last on your own list
Your guide
Hi, I'm Prateek.
Founder and head coach at fitcru, coaching precision nutrition and habit change across 20+ countries.
Precision Nutrition · Level 2 certified
“I've watched people restart the same five habits for years. Not because they're lazy. Because no one gave them a plan built for a normal, busy life, and someone to answer to when it got hard. That's what 21 - 21 is for.”
1,000+Clients transformed
10+Years of experience
5.0★Client rating
200k+Community members
From the fitcru community
Trusted by performers. Built for your everyday.
A clear start. A coach all the way.
From your first screening to your last check-in, here's how your 21 days come together.
Sign up & get screened
Reserve your place, fill out a quick form and do a basic metabolic panel, so your plan is built on your numbers, not guesswork.
Meet your coach
A 1:1 consultation to walk through your plan, then a group call with the cohort to kick things off together.
Do your 21 days
Daily WhatsApp check-ins with your coach. Eat on time, move a little, breathe, walk and hit your water.
Your 21 days, covered.
A dedicated coach, nutrition built around you, and support that shows up every day.
What's included
- One dedicated coach for all 21 days
- Personalised nutrition, vegetarian or non-vegetarian
- Daily 1:1 accountability on WhatsApp
- Workout structure for home or gym
- Supplement guidance where you need it
- Wearable sync setup in the fitcru app
- The group onboarding call
- Personalised menus with recipe portions
- Video recipes
What's not included
- The blood panel itself — we help you book through lab partners
- The supplements themselves — your coach guides you on what to buy
- A gym membership — the programme also works at home
The panel we work from
The core panel your coach uses to build your nutrition and supplement plan. Haven't done it recently? We'll help you book it through our lab partners before day one.
- CBC
- HbA1c
- Fasting glucose & insulin
- Lipid panel
- ApoB & Lp(a)
- Liver function
- Renal function
- Vitamin D
- Vitamin B12
- Ferritin & iron studies
- hs-CRP
- ESR
- Cortisol (AM)
Built to be finished.
A focused 21-day programme, not another open-ended overhaul. A meal plan is the starting point. Staying consistent is the work we do together.
A finish line you can see
A fixed start and end date makes the commitment clear and manageable.
Never a week unnoticed
Your coach catches a missed day the next morning, not two weeks later.
Is 21 - 21 right for you?
We'd rather tell you now than have you find out on day 10.
A strong fit
- You want to lose fat and finally feel consistent
- You know what to do, but struggle to follow through
- You want more energy, sharper focus and fewer cravings
- You’re generally healthy and need structure and accountability
Look elsewhere first
- A diagnosed metabolic condition needing clinical management, such as thyroid conditions, diabetes or PCOS
- Postpartum recovery that needs a recovery-specific plan
- Cholesterol or another condition your doctor is actively managing
- A hormone or medical issue needing a specialised clinical protocol
Fitcru runs dedicated programmes for clinical and recovery needs, including Metabolic Reset, Postpartum Power and Hormone Rebalance. 21 - 21 is built for habits, not clinical nutrition.
Personalised to your life
Real food. Your kind of day.
An indicative sample day, both ways. Your actual plan is personalised to you.
Vegetarian day
7:30 am · Wake-up
Warm water, soaked almonds and walnuts.
10:30 am · Breakfast
Greek yogurt, a few almonds and fruit.
12:30 pm · Lunch
Paneer or tofu sabzi, dal, rotis and salad.
4:30 pm · Evening
A protein shake and half a veg wrap.
8:30 pm · Dinner
Tofu or paneer stir-fry with quinoa or rice.
Non-vegetarian day
7:30 am · Wake-up
Warm water, soaked almonds and walnuts.
10:30 am · Breakfast
Boiled egg whites, a few almonds and fruit.
12:30 pm · Lunch
Chicken curry, a light sabzi and rotis.
4:30 pm · Evening
A protein shake and half a chicken wrap.
8:30 pm · Dinner
Lemon herb chicken, vegetables and rice or quinoa.
These are examples, not your actual plan. Your real diet is personalised to your preferences, likes, dislikes, nutritional needs, allergies and bloodwork.
Daily 1:1 accountability
Someone notices. Every day.
A quick WhatsApp check-in, plus your wearable data, both land with your coach every day. It's a real conversation with someone who knows your plan.
Connect your device once in the fitcru app. Steps, heart rate and sleep sync automatically, so your coach sees the full picture.
Your coachYour daily check-in
An example of your daily WhatsApp check-in.
Guidance from your bloodwork, not a template.
Your coach recommends supplements only where your panel shows a genuine need, and explains what to buy and when to take it.
Supplements are not included in the programme price. Recommendations are personalised; there is no one-size-fits-all stack.
From the fitcru community.
Real fitcru experiences. The same coaches and approach behind 21 - 21.
These are experiences from the wider fitcru community, not guaranteed 21-day outcomes. Individual results vary.
1–21 October 2026
Your next chapter starts with 21 days.
One coach, the whole way through. Personalised nutrition and daily accountability for 21 days.
The October cohort starts in
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Reserve your place in the October cohort.
Before you join
A few things people ask.
I already have a trainer. Can I still join?
Yes. 21x21 is built around nutrition and accountability, not training. Keep your existing workouts; we layer the rest on top.
Do I have to log everything manually?
No. Connect your WHOOP, Apple Watch, Garmin or Google Fit once in the fitcru app, and your steps, heart rate and sleep sync automatically. You’ll just answer a quick daily check-in on WhatsApp for the rest.
Is this vegetarian friendly?
Yes. Every plan comes in a vegetarian and a non-vegetarian version, built around what you actually eat and any allergies or dislikes you flag at intake.
Do I have to buy supplements or get bloodwork done?
Neither is required, and neither is included in the price. If your coach spots a genuine gap in your bloodwork, they’ll tell you exactly what to take, but buying it is up to you. Haven’t done your panel recently? We’ll help you book one through our lab partners.
What if I miss a day?
You tell your coach. That’s the job: no guilt, just get back to the next one.
Do I need a gym?
No. Workouts are easy to intermediate and built to work at home or in a gym, whichever you’ve got.