Personalized Meal Planning
More Than Recipes—Your Nutrition Blueprint
If you’re tired of trying to “eat better” without knowing what your body actually needs, this is for you. I’ll look at your goals, lifestyle, preferences, and hormone picture, then create a personalized blueprint — macro targets and key nutrients — along with weekly meal plans, delicious recipes, and grocery lists that make consistency feel simple.
Macro + Micro Targets
Weekly Grocery Lists
Nutrition Blueprint
Monthly
Check-Ins
Personal Meal Plans
From Micros to Macros: How We Build A Personalized Nutrition Blueprint
This program is about so much more than recipes.
We begin with a real look at you — your current diet, your schedule, your stress and sleep patterns, your cooking habits, your hormone picture, and what you’re actually trying to change. I’m not just collecting preferences so I can swap ingredients. I’m looking for patterns: where your energy dips, what throws your digestion off, what your cravings might be signaling, and what’s getting in the way of consistency.
From there, I build your personalized nutrition blueprint from the ground up. That means clear macro targets (protein, carbs, fat, and fiber) based on your body and your goals — plus the key micronutrients that support what you’re working on most. This is the “why” behind the plan: the nutritional foundation that makes your food choices actually work for you instead of feeling like another set of rules to follow.
Only after that foundation is in place do we move into the weekly meal plans. Because now your recipes, grocery lists, and weekly structure aren’t random — they’re built to support your targets, your lifestyle, and your real-life capacity. You’ll know what to make, what to buy, and how it all connects back to how you want to feel.
And you’re not doing it alone. Each month, we meet for a 30-minute check-in to review what’s working, adjust what isn’t, and keep the plan aligned with your life as it changes. We’ll troubleshoot the sticking points, refine your meals based on feedback, and celebrate the small wins that actually add up—more steady mornings, fewer crashes, better digestion, easier decision-making, and a routine you can keep.
We start with your intake and current patterns—diet, lifestyle, cooking habits, stress, sleep, symptoms, and goals—so we’re working with real context, not guesses.
I create your personalized Nutrition Blueprint—macro targets plus key micronutrient priorities—so you have a clear foundation that supports hormones, energy, and metabolic balance.
Then we translate the Blueprint into weekly meal plans, recipes, and grocery lists—plus monthly check-ins to adjust, troubleshoot, and celebrate the wins you’re actually feeling.
Phase 1
Nutrition Blueprint + First Month
Foundation first: we get clear on your targets and priorities, then build four weeks of meals that actually match your body, goals, and real life.
Overview
This starts with a detailed intake so I can understand your current diet, lifestyle, hormone picture, habits, and goals. From there, I build your Personalized Nutrition Blueprint—your macro targets (protein, carbs, fat, and fiber) plus the key nutrients that support what you’re working on most (think: blood sugar balance, liver support, and hormone health). Once that foundation is clear, I translate it into your first month of meal planning—weekly plans, recipes, and grocery lists—so the food you’re eating lines up with the strategy behind it.
What’s Included
- Intake + analysis (health & lifestyle, goals, hormone info, dietary preferences, cooking habits).
- Personalized Nutrition Blueprint (PDF) with macro and micro targets based on BMR + activity + physiology.
- Meal prepping guidance to make the plan realistic, repeatable, and easier to follow through on.
- First month of meal planning: 4 weeks of weekly plans, recipes, and grocery lists built from your Blueprint.
- Two 30-minute calls: one to walk through the Blueprint and one to review how month one went and refine from there.
Phase 2
Continued Monthly Meal Planning
Ongoing structure built from your Blueprint—fresh plans, consistent support, and monthly check-ins to keep everything aligned as life shifts.
Overview
Phase 2 is where we keep the plan working for you over time. Each month, I build your meal plan structure from your Blueprint so you’re still eating in a way that supports your targets and priorities—without you having to do the constant planning, calculating, and re-thinking. You’ll get updated recipes and a grocery list that matches your plan, plus a monthly check-in where we talk through what felt easy, what felt hard, and what you want to adjust next—so the plan stays realistic and supportive as your schedule, preferences, and goals evolve.
What’s Included Each Month
- Monthly meal plans built from your personalized recommendations, so your weeks have a clear rhythm and less decision fatigue.
- Recipes designed to support your targets and nutrient priorities, with meals you can actually repeat without getting bored.
- Grocery list that matches your plan (organized to make shopping faster and simpler).
- Adjustments / feedback so we can refine portions, meal timing, and nutrients based on how you’re feeling and what’s realistic for you.
- One 30-minute check-in to review what’s working, troubleshoot what isn’t, make updates, and celebrate the small wins that add up.
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I’ve tried meal plans before, but they always felt generic. Remi’s Blueprint made it personal—and for the first time, I’m actually following through week to week.
Lauren M.
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This took the guesswork out of eating. The meals fit my schedule, the grocery list made shopping easy, and I feel so much more consistent without it being rigid.
–Jessica R.
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I didn’t need more recipes—I needed a strategy. The Blueprint + monthly check-ins helped me dial things in, and I feel steadier, clearer, and more supported.
–Amanda K.
Do I Really Need A Meal Plan?
If you’re hesitating, I get it …
But here’s the thing: you don’t need a meal plan just to have a meal plan. You need a plan when you’re tired of guessing and you want your food to actually support what you’re trying to change: your energy, your hormones, your blood sugar, your cravings, your digestion, your body composition goals … all of it.
This program is built for people who want structure, but don’t want their life to revolve around food. We’re not starting with a random list of recipes and hoping it works. We start by getting clear on what your body needs, then we build the meals around that — so it feels simpler over time, not more complicated.
A personalized meal plan helps because it gives you:
Less decision fatigue: You stop doing the “what should I eat?” math three times a day.
Consistency without perfection: You have a clear baseline to return to, even when your week isn’t ideal.
Meals that support your actual needs: Not generic “healthy,” but aligned with your macro targets and nutrient priorities.
More stable energy and fewer crashes: When meals are balanced on purpose, you feel it.
A grocery list that makes sense: Shopping gets faster, and you waste less food because you’re buying with a plan.
A plan you can adjust: With monthly check-ins, we tweak what’s not working, build on what is, and keep it realistic as your life changes.
So no—this isn’t for someone who wants a strict routine or a “perfect week” template. It’s for you if you want to stop winging it, feel more supported week to week, and finally have a nutrition strategy that turns into real meals you’ll actually make.
I’m Ready To Start …
What Now?
If you’re ready for a plan that’s built around your body—not a generic template—start here. Once you book, you’ll complete a quick intake so I can build your Nutrition Blueprint and map out your first month of meal planning. Click below to get started.
Book your consult + complete your intake
Choose a time for your 30-minute consult and fill out the intake questions so I can understand your goals, lifestyle, preferences, and hormone picture.
Your Nutrition Blueprint is delivered
You’ll receive your Personalized Nutrition Blueprint (macros + key nutrient priorities), along with guidance so you feel clear on the “why” behind your plan.
We review the Blueprint together
We’ll walk through your targets, talk through what feels realistic, and make sure you feel confident before the weekly meal plans begin.
Weekly meal plans + recipes + grocery lists
You’ll follow a plan built from your Blueprint, with meals and shopping lists designed to support your targets—plus space for feedback so we can refine as we go.
Phase 2: check-ins + updated meal planning
If you continue into Phase 2, we’ll meet for a 30-minute check-in each month to review what’s working, adjust the plan, and keep things aligned as your needs and schedule evolve.
Frequently Asked Questions
Do I need to cook a lot?
No. Your intake includes your cooking habits and how much time you realistically have, so the plan can fit your schedule.
If you are short on time, we lean into repeatable meals, simple prep, and recipes that do not require a lot of steps.
What if I don’t like a recipe?
Tell me. This is exactly what the feedback loop is for. The goal is to build a plan you will actually use, not force you into meals you do not enjoy.
In your check-ins, we can swap recipes, adjust flavors, and keep refining so the plan feels more like you over time.
Is this the same as 1:1 coaching?
Not exactly. This program is focused on building your Nutrition Blueprint and translating it into meal plans, recipes, and grocery lists, with a monthly check-in to refine and adjust.
1:1 coaching typically includes broader support and deeper ongoing accountability beyond meal planning. If you are not sure which is right for you, start here and we can talk about next steps.
How are my macronutrient recommendations determined?
Your macro targets are based on your baseline needs (including BMR), your activity level, your physiology, and your specific goal. Then they are adjusted to be realistic for your lifestyle and preferences.
It is not a one-size-fits-all calculator result. It is a personalized starting point we can refine as we go.
Can I still eat out?
Yes. Real life includes meals out. The point of the Blueprint is that you will understand what to prioritize even when you are not eating at home.
We use your targets and nutrient priorities as your north star so you can make choices that support you without needing a perfect week.
Do I have to track macros?
No. Some people like tracking and some people hate it. Your targets guide the structure of your meals whether you track or simply use the plan to naturally hit your goals.
Can you accommodate dietary preferences or restrictions?
Yes. Your intake covers preferences and restrictions so the plan is built around what you can and want to eat. The goal is always practicality and follow-through.
Still have questions? You can schedule a Discovery Call here.
