There’s no one-size-fits-all

A few people have asked me what I eat daily, and while I share plenty of examples on my instagram posts, today I want to give you something you can use to figure out your own nutrition plan. Too often nutrition is overcomplicated and I find people stress over the minor details and miss the big picture.

This isn’t about following trends or copying someone else’s meal plan. Instead, I’ll walk you through a four-step process that’s worked for me, my clients, and is inspired by expert coaches like Luka Hocevar.

If you'd prefer to watch me break it down for you, then you can check out my video version here.

Step 1: Assess and Collect Data

Before you can make meaningful changes, you need to know where you’re starting from. That means tracking your food, not forever! Just for a few days. I recommend a full week if possible, but three days (including a weekend day) is a good start.

You can use a calorie-tracking app, or simply write down everything you eat and drink, including the time. No need to try and impress anyone here. You need to be brutally honest with yourself. If you snack at 10pm or have a few drinks on Saturday night, write it down. The goal isn’t perfection, it’s awareness.

Awareness precedes change and change starts with honest assessment

Step 2: Understand and Explore

Now it’s time to look at your data.

Start by identifying the parts of your diet that don’t align with your personal goals.

• If your goal is weight loss: Circle snacks, sugary drinks, alcohol, or mindless eating habits.

• If your goal is muscle gain: Look for missed meals, low protein intake, or not eating enough overall.

• If your goal is performance: Are you staying hydrated? Eating enough carbs to fuel your workouts?

• If your goal is longevity or health: Highlight meals with no fruit or veg, or foods that are highly processed.

Once you’ve circled what’s not serving your goals, ask yourself: What could I change?

Examples might include:

• “I could order less takeaway.”

• “I could drink less at the weekend.”

• “I could swap processed snacks for whole foods.”

Make a list. It might be long but that’s okay. Don’t feel guilty or overwhelmed. In the next step, we’ll narrow it down and make it manageable.

Step 3: Choose and Test

Pick two things from your list and turn them into specific, actionable changes.

For example:

• “Order less takeaway” → “Only order takeout once a week.”

• “Drink less on weekends” → “Limit alcohol to 3 drinks on Saturday only.”

• “Eat more protein” → “Get 40g of protein in three meals a day.”

• “Eat breakfast” → “Eat breakfast every weekday.”

Be specific. And here’s the crucial part: ask yourself...

“On a scale of 1–10, how confident am I that I can do this 90% of the time?”

If it’s less than an 8, scale it back. We want sustainable success, not perfection.

It's better to succeed at small, achievable goals and build momentum than to go too hard and burn out.

Consistency wins every time.

Step 4: Observe and Re-Evaluate

Now commit to your two changes for the next two weeks.

At the end of the two weeks, ask yourself:

• Did I follow through?

• How did it feel?

• Can I keep doing this?

• Am I ready to add something new?

If yes, great, add another small change. If not, no worries, adjust and try again. And whenever you feel stuck or ready to level up, go back to Step 1 and restart the cycle.

Your Personalised Nutrition Plan in 4 Steps

Here’s a quick recap of the system:

1. Assess and Collect: Track what you eat for at least 3 days. Bring awareness to your habits.

2. Understand and Explore: Highlight what’s not aligned with your goals. Make a list of what you could change.

3. Choose and Test: Pick 2 specific, realistic habits to change. Make sure they’re doable.

4. Observe and Re-Evaluate: Try them for 2 weeks. If they stick, build on them. If not, tweak and repeat.

This method has helped me make lasting changes to my diet and is the same method I use for all of my clients because it is adaptable to any goal and works with their lifestyle instead of being completley different and difficult.

Try it out, and let me know how it goes. I’d love to hear what changes you’re making! And if you want further help you can always get in touch.