Practical Nutrition Masterclass Build Your Diet & Meal Plan

Calories, macros, portions, meal planning and habits - build a practical eating plan you'll actually keep past January.
What you'll learn

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Work out how much you should eat using a real equation, done on screen by hand, in both kilograms and pounds
Set your own protein, fat and carbohydrate numbers, and understand why each one is what it is
Judge portion sizes accurately without a scale, using measures that travel with you anywhere
Read a food label and know what your usual meals actually contain, using real figures for real foods
Build a repeating weekly meal template that replaces twenty-one decisions with twelve
Write a shopping list that follows from your plan, so one shop covers the whole week
Set up your kitchen and your defaults so the easy choice becomes the good one
Order confidently in any restaurant, and handle holidays, travel and family meals without starting over
Diagnose why progress has stalled, in the right order, before changing anything
Answer the big nutrition myths yourself - carbs, late eating, detoxes, seed oils, sweeteners and supplements
Adjust your plan if you're on a GLP-1, vegetarian or vegan, over 50, tracking your cycle, or working shifts
Come off a deficit without regaining, and review your plan properly every three months
Requirements

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No nutrition knowledge needed. Everything is taught from scratch, and the maths is worked out on screen with you
A calculator for Section 3. That's the only tool required, and the spreadsheet does the rest if you'd rather
A willingness to write things down. The workbook is the course, and it only works if you fill it in
No gym membership, no special foods, no app subscription, and no need to cook anything from scratch
Description

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You don't need more information about nutrition. You've read the articles. You know vegetables are good and that you should probably eat less sugar. And none of that has turned into a way of eating you can actually keep.
That's not a knowledge problem, and it isn't willpower either. It's that nobody ever helped you build the thing.
This course builds it with you.
By the end you won't have notes. You'll have a written plan - your calorie and protein numbers, a week of meals you chose yourself, a shopping list that writes itself, and a plan for the days it goes wrong. It lives in a workbook you fill in as you go, one page at a time, and every lecture adds to it.
What you'll actually do
Work out what you should eat, on screen and by hand, in kilograms and pounds - no website, no app required
Set your protein, fat and carbohydrate numbers, and understand why each one is what it is
Learn what a portion looks like without a scale, and what your usual foods actually contain
Choose twelve meals you'll rotate, so you make twelve decisions a week instead of twenty-one
Set up your kitchen so the easy choice is the good one, and decide your defaults in advance
Know exactly what to do in a restaurant, on holiday, at a family meal, and during a week that falls apart
Get honest answers on carbs, late eating, detoxes, seed oils, sweeteners and supplements - with sources on screen
Adjust for your situation if you're on a GLP-1, vegetarian, over 50, tracking your cycle, or working shifts
Come off a deficit without it unravelling, and check your plan every three months
Pick how much you want to count
Most courses teach one approach and it's always the heaviest one. Here you choose in the first five minutes:No Tracking (portions and a repeating week, nothing logged),Light (you know your numbers and check roughly), orFull (you log). Everything in the course works on all three. The only thing that changes is how closely you measure - and the hardest version isn't the best one, it's the one most people abandon.
What's included
38 short lectures across 10 sections - most under four minutes, none padded
A 9-page workbook that becomes your plan
Nine more downloads: a numbers calculator, a portion and food guide with real figures, a reusable weekly template, 15-minute meal cards, restaurant and bad-week cards, a myths reference with sources, situation cards and a keep-it card for the fridge
Eight short quizzes, and a 30-question final review with an explanation on every answer
A final build: shop for one week, and run it
Who this is for
People who've tried things before and want something that survives a Tuesday. Anyone who cooks for a family and can't run a separate plan. Shift workers, night workers and people whose weeks never look the same. Anyone on a GLP-1 who's realised the medication handles appetite but not what goes on the plate.
What this course is not
It isn't medical advice, and it won't treat any condition. If you have something diagnosed, take medication, or are pregnant, talk to your doctor or a registered dietitian - take the workbook with you, they can work with it. It also isn't a meal plan handed down to you. It's a method for building your own, which is the only version that survives contact with your actual life.
One promise. No food is banned, nothing is called clean or dirty, and you'll never be told to eat something you'd hate. If a plan doesn't fit the life you've got, it isn't a good plan - however correct it is on paper.
the workbook, pick your track, and let's build it.
Who this course is for

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Anyone who has tried to eat better before and watched it fall apart by the second week
People who cook for a family and can't run a separate plan for themselves
Shift workers, night workers and anyone whose week never looks the same twice
Anyone on a GLP-1 medication who has realised the drug handles appetite but not what goes on the plate
Vegetarians, vegans, people over 50, and women who want the adjustments that actually apply to them
Anyone who hates counting calories and wants a version of this that doesn't involve tracking at all
Not for anyone seeking treatment for a medical condition - that's a registered dietitian's job, and the course says so
Homepage

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