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OnlineNutritionist

I will set up a tailor-made nutritional plan
covering all meals for the week
to help you improve your eating habits.

Contact me on WhatsApp

Reach your goals
WITHOUT COUNTING CALORIES

Weight loss

Losing weight while decreasing fat mass, to optimise the overall body composition

Increasing your muscle mass

Weight gain for muscle development, with a diet geared towards hypertrophy

Eating better and finding the right diet balance for you

Get the right knowledge and tools to let go of the dictates of traditional dieting, as well as the nightmare of eating disorders

A tailor-made weekly
nutrition plan THAT
INCLUDES ALL OF YOUR MEALS

I can build the plan around your dietary preferences

The frequency and structure of your meals will revolve around your food preference and daily needs

This is not a diet — this is a long-term sustainable nutrition plan

A flexible programme that will have you eat everything — including your favourite foods, as opposed to traditional diets

VEGETARIAN? VEGAN?
FOOD INTOLERANCES?
YOU WILL STILL GET
A DELICIOUS MEAL PLAN

Built to suit your food preferences

This nutritional plan will be mindful of your choices, allergies, or food intolerances — it will be built around your lifestyle and religious beliefs

Optimised to guarantee that you can always make the most of it

Your food choices will never get in the way of you achieving your goals.

WANT TO SHAKE THINGS UP?
I WILL SUGGEST
SOME SUBSTITUTES.

This will never be a prescriptive approach.

You will have several subs options to modify your meals, based on your preference, practical requirements, and how you're feeling

Find your favourite combos

Learn your way through the various food classes, and to experiment with new recipes in the kitchen

A weekly GROCERY
SHOPPING LIST

Learn how to shop the healthy way

Minimise the chance of giving in to temptation by stocking your pantry with the ingredients recommended in your plan

Smart shopping

Save time during the week — you'll just need to head to the supermarket once to buy everything you need

FELL OFF THE WAGON?
I HELP YOU get back
on track after an
off-plan meal

We will update your plan according to your new targets

Recommendations and strategies to handle sideslips the smart way

Tips on how to handle eating out

Learn to fully enjoy eating out without feeling guilty, even if you had an off-plan meal

THEORY-BASED APPROACH,
USEFUL INSIGHTS TO LEARN
HOW TO EAT

Nutrition education backed by scientific theory

Cultivate a more mindful, balanced, and sustainable approach to nutrition

Substitute bad habits with healthier ones

Baby steps towards an ever-improving journey, celebrating and acknowledging the importance of midpoint milestones

Effective NUTRITION
STRATEGIES to meet
your goals

Intermittent fasting, carb cycling, diet breaks, refeeds, etc.

I will suggest a different strategy based on which stage of the process you're in, adapting them to your personal preferences and requirements

Error-free and safe experimenting

Don't go down the do-it-yourself road. Learn how to safely apply these nutritional strategies, so that you can turn to them again in the future

A FEW TIPS ON
FOOD SUPPLEMENTS

Learn what actually works, and where you can save some money

I only recommend general health and sports supplements with a proven track record, extensively substantiated by the scientific literature

Intake recommendation

In the programme, I provide detailed guidelines on how frequently, when, how much, and exactly which supplements and functional foods to take

I'll ask you questions
to get to know you
and further customise
your programme

Nutrition habits questionnaire

Your full nutritional history, so that I can understand your goals and eating habits down to the last detail

Keeping a food diary

I collect detailed information on your current diet thanks to a three-day food diary (three-day diet recall)

Analysing your
current diet

Nutrition analysis software

I will send you a thorough report on your current diet generated via NutriticsNutrics, professional nutrition analysis software

Going beyond daily calorie requirements and macros

With a detailed analysis of your micronutrient analysis, to find out whether your current diet is low in vitamins and minerals

PROGRESS MONITORING
and AMENDMENTS TO THE
PLAN when needed

Constant tracking of weight, measurements, and progress pictures via the app

Track your progress in the app, so that I can check them out and streamline your way to your targets

Continuous updating of the plan over the coming weeks

I'll adapt your plan to make sure it carries you to success, as well as to suggest new alternatives for your weekly meals

Reach out via chat
Your coach in your pocket
for any questions
you may have

Weekly touchpoints

I am available to clarify any doubts and answer any questions — and almost always in real-time

I'll check in with you to know how the programme is going

Help me monitor your journey, so that I can further customise it and fine-tune up to the last detail

Online
Nutritionist

Get in touch with me so that we can assess you and your starting point and work out a tailor-made solution to help you achieve your goals!

Made-to-measure meal plan

Modifications to your ongoing plan

Target-based plan length

Weekly grocery shopping list

Get in touch through the app chat or by e-mail

Includes The complete guide on flexible dieting

Routine check-ins

A few tips on supplements

Contact me on WhatsApp Book a free call

Sito web by alessiosantoro.com

OnlineNutritionist

Reach your goals WITHOUT COUNTING CALORIES

A tailor-made weekly nutrition plan THAT INCLUDES ALL OF YOUR MEALS

VEGETARIAN? VEGAN? FOOD INTOLERANCES? YOU WILL STILL GET A DELICIOUS MEAL PLAN

WANT TO SHAKE THINGS UP? I WILL SUGGEST SOME SUBSTITUTES.

A weekly GROCERY SHOPPING LIST

FELL OFF THE WAGON? I HELP YOU get back on track after an off-plan meal

THEORY-BASED APPROACH, USEFUL INSIGHTS TO LEARN HOW TO EAT

Effective NUTRITION STRATEGIES to meet your goals

A FEW TIPS ON FOOD SUPPLEMENTS

I'll ask you questions to get to know you and further customise your programme

Analysing your current diet

PROGRESS MONITORING and AMENDMENTS TO THE PLAN when needed

Reach out via chat Your coach in your pocket for any questions you may have

Fran