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A nutrition assessment is an overview of your current nutrition, fitness and lifestyle habits and your medical history.  We will also review your weight loss and fitness goals to determine the steps that are needed to get you to your target.  We will get a bit personal – I will need to know your weight, height and age!  After our chat, I will provide you with a personalized nutrition assessment of the calories you need to eat to achieve your goals, along with the right macros and a recommendation on next steps to get you going in the right direction.

After reviewing the results of your Nutrition Assessment, I will develop a customized meal plan that takes into consideration your likes, dislikes, allergies, calorie needs and macros.  You’ll be given a flexible eating schedule to follow that will allow for exchanges.  Don’t worry you’ll also get the occasional cheat meal!

I believe in following a balanced 40:30:30 ratio of protein: carbs: fat.  However, the ratio of carbs and fats may vary depending on your body’s current state, fitness and activity level; sometimes I will recommend Carb Cycling.  If you’re a faster, no problem, these diets work well with IF too!  I also believe in eating lots of plants – that means eating lots of vegetables and some fruit too. You’ll also find plenty of fresh, whole foods closest to their natural source – simple foods that are nutrient dense!  I’m also not an advocate of eating inflammatory foods – like sugar, grains and dairy.

That all depends on how many months we’re together.  You’ll receive one Follow-Up Assessment for each month purchased.  During the Follow-Up, we will discuss how the month went, if you’ve made progress toward your goals or if you need some changes to your plan to get you moving in the right direction.  Don’t worry you’ll still get help along the way.  I’m available via WhatsApp to answer all your diet questions!

Results will be dependent on how well you stick to the plan!  Be honest with yourself, weight loss is about breaking your bad habits and developing good ones.  Remember that eating a calorie reduced meal plan is only one part of the journey; you’ll also need to incorporate exercise too. You can expect to lose around 2 lbs of weight per week – this is healthy and sustainable weight loss.  You might lose more weight than this, most likely that will be water weight.

In addition to weight loss, you might also experience cravings. This will be the result of shifting your diet to a different composition of macros, this will really be noticeable if you were a heavy carb eater before.  Don’t worry; those cravings will subside over time.  Go here to learn about how to deal with sugar cravings.

In addition to your meal plan, you’ll also receive a supplement plan to help keep that body healthy from the inside out. This plan will be personalized to your needs based on your fitness goals, age and weight loss goals.  This plan is flexible and more as a suggestion for optimal health and wellness.

No, currently I don’t offer workouts; I like to focus on my expertise – nutrition and supplements.  I don’t mind providing some insights on your workouts and activity level, but no full workout programs are available at this time.

You can find some of my favorite recipes here.  I will also provide more nutrition guidance in the kitchen and quick recipes for those who sign-up for a 3 or 6-month plan.

If you don’t like cooking, we’ll figure out the best solution for your needs – meal prep via delivery, simple recipes or prepping your food in advance with some easy quick solutions.

That all depends on how dedicated you are to your results, losing weight, changing your body composition takes some dedication to your meal plan. Dieting is a lifestyle; it’s about making better choices that will impact your health for the long run!