Initial Nutrition Consultation (75 minutes) — $160

A comprehensive one-time consultation to assess your current health, nutrition habits, and symptoms, and provide personalized recommendations you can begin applying right away.

We will review:

• Health history and current symptoms

• Nutrition habits and routines

• Sleep, stress, and lifestyle factors

• Supplements and medications (if applicable)

• Your immediate goals and priorities

You’ll leave with clear, practical next steps tailored to your situation.

Personalized Meal Plan Add-On — $60

Want a ready-to-implement meal plan based on our session? This option is available to 75 minute consultations, and you will recieve your personalized meal plan within 2 days of our session.

Follow-Up Session (45 minutes) — $90

A shorter check-in session to review progress, adjust your nutrition plan, and address specific questions or challenges.

Best suited for:

• Reviewing progress after an initial consult

• Fine-tuning existing strategies

• Short-term accountability and support

• Targeted questions or troubleshooting

When one-off sessions are a good fit

One-off sessions are helpful if you:

• Want clarity on a specific concern

• Are looking for initial guidance before deciding on longer-term support

• Prefer to move at your own pace

• Are not currently ready for a structured program

IMPORTANT NOTE

Some clients benefit most from ongoing, structured support when working on hormone-related or long-term health goals.

If you’re dealing with ongoing symptoms (such as PMDD, PCOS, perimenopause, or weight concerns), you may find a program-based approach more effective than individual sessions. Please feel free to book a discovery call to see what option may suit your needs best.

A structured nutrition and lifestyle program for perimenopause and menopause symptom relief

This program is designed for women navigating perimenopause or menopause who want structured, ongoing support to better understand their changing hormones, symptoms, and body responses.

Instead of one-off advice, this program provides a guided process to help you connect the dots between your symptoms, nutrition, lifestyle, and hormonal changes.

This program may be a good fit if you are experiencing:

• Hot flashes or night sweats

• Sleep disruption or fatigue

• Mood changes, anxiety, or irritability

• Weight changes or slowed metabolism

• Brain fog or low energy

• Confusion around what foods, supplements, or habits actually help

Week 1: Comprehensive Initial Assessment (60 minutes)

We review:

• Health history and symptom timeline

• Current nutrition habits

• Lab work (if available)

• Sleep, stress, exercise, and lifestyle patterns

• Supplements and medications

• Personal goals and priorities

You will leave with a clear starting direction and initial focus plan.

Weeks 2-10: Guided Support Phase

These sessions are spaced weekly or biweekly depending on your needs.

We focus on:

• Tracking symptom changes

• Adjusting nutrition and lifestyle strategies

• Troubleshooting challenges (energy, sleep, cravings, mood)

• Refining your approach as your body responds

Weekly Worksheets & Reflections

Additional guided worksheets help track symptoms, sleep, energy, nutrition patterns, and lifestyle habits. This helps us clearly identify patterns over time and develop strategies to accomplish your goals.

Email Support

You’ll have access to email support for questions between sessions so you are not left guessing or waiting for the next appointment. 

OUTCOMES

By the end of this program, you will:

• Understand how your symptoms relate to hormonal transition

• Have a personalized nutrition and lifestyle strategy

• Feel more in control of daily symptoms like sleep, mood, and energy

• Have a clear long-term approach to support your body through menopause

INVESTMENT — $700+tax (Direct insurance billing available)

Structured coaching for consistent habits, energy, and long-term weight change

This 12-week program is designed for people who want structured, ongoing support to build sustainable nutrition and lifestyle habits that support healthy weight loss—without restrictive dieting, confusion, or starting over every week.

Instead of short-term fixes, this program focuses on building consistency, improving daily habits, and creating a realistic approach to food, movement, and lifestyle that actually fits your life.

Who this is for:

This program may be a good fit if you:

• Feel stuck in cycles of dieting and regain

• Struggle with consistency around food or habits

• Experience cravings, energy crashes, or emotional eating

• Want structure, accountability, and regular check-ins

• Are ready for a sustainable approach—not quick fixes

HOW THE PROGRAM WORKS

This is a structured 12-week guided process combining nutrition coaching, accountability, and habit-building support.

Week 1: Initial Nutrition Assessment (60 minutes)

We complete a comprehensive review of:

• Current eating patterns and routines

• Health history and weight journey

• Lifestyle factors (stress, sleep, movement, schedule)

• Relationship with food and past dieting experiences

• Personal goals and realistic expectations

You will leave with a clear starting plan focused on 1–3 key priorities (not overwhelm).

Weeks 2-12: Weekly Support & Coaching

These weekly sessions provide structure, accountability, and ongoing adjustment. 

We focus on:

• Reviewing progress and weekly habits

• Troubleshooting challenges (cravings, consistency, routine barriers)

• Adjusting nutrition strategies based on real-life adherence

• Building simple, sustainable behaviours week by week

Weekly Check-Ins & Habit Support

Each week you’ll receive simple tracking or reflection tools to help you stay focused on:

• Nutrition habits (not perfection)

• Energy and hunger patterns

• Movement consistency

• Behaviour changes over time

• Accountability

This helps us identify what’s working and what needs adjustment.

Ongoing Email/Text Support

You’ll have access to email support for questions between sessions so you are not left guessing or waiting for the next appointment. Daily text support is available for accountability and quick guidance do you stay supported and don't lose momentum

OUTCOMES

By the end of this program, you will:

• Build consistent, sustainable eating habits

• Understand your personal nutrition patterns

• Reduce all-or-nothing dieting behaviours

• Improve energy, cravings, and food relationship

• Develop a long-term weight management approach you can maintain

INVESTMENT — $900+tax (Direct insurance billing available)