Nutrition coaching, real food first
Nutrition coaching with me is part of every plan, not a separate bill. The one-time Custom Plan is $149 and includes a nutrition framework built around the food you already eat. Monthly Coaching is $199 a month and tunes it month to month. Real food first, label literacy over brands, a protein target you can actually hit, and no dosing of anything, ever.
What does nutrition coaching cost?
Nothing on top of the training. The Custom Plan at $149 comes with a nutrition framework, and Monthly Coaching at $199 a month adjusts it as your weight, training and appetite change. In-person clients in Morton Grove get the same framework with their program. The coaching page has both plans.
I do not sell nutrition on its own, and how much nutrition coaching costs explains why: food and training are one plan, and splitting them is how people end up with two plans that disagree.
What does real food first mean?
It means the plan starts from your grocery list, not a stranger's. Meat, eggs, dairy, beans, rice, potatoes, fruit, vegetables, whatever you already cook and will keep cooking. Protein at every meal, enough fibre to stay full, and the rest built around your training days.
Supplements are the last line, not the first, and they are categories, never brands. Whey or plant protein when food falls short. Creatine when the evidence fits your goal. Nothing sold, nothing dosed, no protocol. What matters is the label, which is where the next section comes in.
How do you read a label without getting fooled?
Grams of protein per gram of powder. Grams of fibre per serving. Where sugar sits in the ingredient list. That is most of label literacy, and it is what the guide on choosing a protein powder teaches. Work out the cost per serving of protein across a few tubs and the ranking usually changes completely.
The same test applies to bars, yoghurts and anything that calls itself high protein on the front. The back of the pack tells the truth. If you want a practical test for whether something is ultra-processed, that guide has it.
What protein target should you hit?
For most people who train, 0.7 to 1.0 grams of protein per pound of bodyweight a day, and the lower end is fine if the higher end means forcing food down. The reasoning is in how much protein you actually need.
The coaching part is getting there on a Tuesday when you had no time to cook. That is a shopping problem and a habit problem, and both get solved in the check-ins. I would rather you hit a lower target every day than a perfect one twice a week.
Is this a meal plan?
No. A meal plan is a list somebody else wrote that you follow until you cannot. Coaching is a framework you can rebuild on any Sunday from whatever is in the fridge. The piece on nutrition coaching against meal plans and diet apps spells out the difference.
And no dosing. Not of supplements, not of anything else. I write about the science of some compounds on the research pages because people ask, and I will not tell anyone how much of anything to take. A doctor or a dietitian does that. This is fitness guidance, not medical advice.
Who is nutrition coaching for?
Adults who train, or want to, and who are tired of starting a diet on Monday. People with an appetite that vanishes or one that never does. Anyone who has lost weight before and got it back and wants the version that lasts. If you are looking for a fast cut with a deadline, this is the wrong place. This is a journey, not a race.
The way in is the application, the same one the training uses, because the food questions and the training questions are the same intake. It works from Morton Grove or anywhere else. Not sure what to pick? Read how to choose a nutrition coach first.
Questions people ask
Do you write meal plans?
No. I coach a framework around the food you already eat: protein at each meal, fibre, and calories that fit your training. You get the shopping list and the reasons, and you can rebuild it any week.
Do I have to track calories?
Sometimes, for a couple of weeks, to learn where the food is. Long term most people keep a protein target and a few portion habits and stop weighing things.
Do you recommend supplements?
Categories, not brands. Protein powder when food falls short, creatine when the evidence fits your goal. Never a dose, never a product link, never anything bought through this site.
Can nutrition coaching work around a medical condition?
Only alongside the professional who manages it. Get the diet rules from a doctor or dietitian first. Put them on the application, and the framework works inside those rules.
Is there a phone number?
Yes, (847) 387-0244. Call or text with a question. The application is still the way in because it asks what the framework needs.
Food and training, one plan
Apply once and both are built from the same intake. See the plans, or call (847) 387-0244 with a question first.
Apply for coaching