Nutrition
Not a diet. A way of eating you could still be doing in a year.
Every nutrition plan I write gives you three options for every meal. Breakfast, lunch, snack, dinner — three choices each, all hitting roughly the same protein, carbohydrate and fat. Pick whichever one you feel like, or whichever one is actually in the fridge.
That one decision is the difference between a plan that lasts a week and a plan that lasts. A single fixed menu dies the first day you do not fancy the chicken.
How your plan is built
Protein first
We set the protein target before anything else, because it is the number that protects your muscle while you lose fat, and it is the one most women are furthest from.
Then the rest of the day
Carbohydrates and fat are set around your training and what you will actually eat. Not the lowest number possible — the number you can hold.
Then the real world
Halal, gluten free, vegetarian, no seafood, no eggs, Ramadan, eating out, a husband who cooks. Tell me and it goes in the plan.
What comes with the plan
Three options for every meal
Laid out so you can see all of them at once and pick.
A swap list
What to use instead when the shop has none of it, with the amounts worked out.
A ready-to-buy list
For the weeks when cooking is not happening. Things you can pick up and eat, not recipes.
Water and herbs
How much water to actually drink, and where ginger, green tea and turmeric genuinely help — and where they do not.
No weighing everything forever
We use grams at the start so you learn what a portion looks like. Most women stop needing the scale after a few weeks.
Reviewed as you go
The plan changes when your weight, your training or your week changes.
A nutrition plan is included with every coaching package, in person and online. See the packages.
Tell me how you eat now
The consultation is the right place to be honest about it. I have heard worse.