If you have ever wondered what it’s like to be coached by me or have me review your food, this is it.
What’s Included:
This isn’t just a surface-level scan of what you’re eating. I’m taking a clinical, practical, and real-life look at how your current food choices stack up against your goals — whether that’s improved performance, fat loss, better energy, or body composition changes.
A detailed analysis of your food diary (3–5 days)
Whether it’s screenshots from MyFitnessPal or your notes on paper, I’ll assess your nutrition like I would for a high-performing athlete. I’m looking at:
✅ Energy intake and whether it supports your goal
✅ Protein distribution (not just how much, but when and how it’s spread)
✅ Meal structure and timing around training
✅ Carbohydrate intake — is it enough to fuel performance and recovery?
✅ Fibre, hydration, and micronutrient gaps
✅ Satiety — are you eating in a way that keeps you full and focused?
✅ Patterns in snacking, hunger cues, skipped meals or overeating
✅ Where food quality might be holding you back
Personalised feedback & insights
You’ll receive a written summary (PDF format) explaining:
✅ What you’re already doing well
✅ What might be missing — or what needs fine-tuning
✅ Any red flags or habits keeping you stuck
✅ The why behind my recommendations, so you learn along the way
Actionable steps you can implement straight away
No macro spreadsheets or fluffy jargon — just 3–5 clear, practical changes you can make right now. Think:
✅ Meal tweaks to help you stay full for longer
✅ Simple swaps for better recovery or performance
✅ Timing adjustments to support strength gains or energy dips
✅ Snack options or structure to reduce cravings and mindless eating
✅ Strategies to align your food intake with your training load and goals
Want to talk it through or ask questions? You can add a short Zoom/phone call to debrief and get confident on next steps.
To give you meaningful, tailored feedback — I need to understand what’s really going on with your nutrition, not just the highlight reel. That means capturing what you’re eating, how much, when, and how you’re feeling around food. This gives me the full picture of your habits, your hunger cues, your energy dips — all of it.
Please do not change a thing, just because you are recording. The more honest you can be with us, the more we can help and provide value and actionable next steps.
You’ll need to:
✅ Track 3–5 consecutive days of food and mood before purchasing your audit.
Ideally for accuracy this completed in MyFitnessPal, Chronometer, or similar. These days should reflect your typical week, including at least one weekend day (as food patterns often shift when routine does).
✅ Include everything.
Every bite, sip, lick of the spoon, or sneaky handful of nuts counts. Include your meals, drinks, supplements, snacks — and the things that don’t always feel worth mentioning (those are often the most insightful).
✅ Be as detailed as you can, without overthinking it.
Don’t just write “salad sandwich” — tell me what bread, what fillings, and what dressing. Rather than “a bowl of cereal,” say “1 cup of All Bran with 200ml almond milk.” Think: What would help a stranger understand what you ate? (Hint – photos are helpful)
✅ Roughly estimate quantities if you can.
No need to weigh every gram, but use household measurements or comparisons where possible — like “1 cup cooked pasta,” “2 boiled eggs,” or “half an avo.”
✅ Add context.
Where and when did you eat? How did you feel before, during, and after the meal? Were you starving and rushed, or calm and satisfied? This helps me understand not just what you ate, but why.
✅ Log in real time.
Try not to backtrack at the end of the day. We’re all human, and memory gets patchy. Jot it down soon after eating, even if it’s just rough — accuracy trumps perfection.
