Nutrition Kickstart
A 60-minute deep dive into how you eat now, then a one-page framework you can put on the fridge. The fastest way to stop guessing.
Nutrition coaching · Pittsboro, NC & online
Food that fitsyour real week.
No fads, no 14-day detox, no list of foods you're never allowed again. Just a way of eating that is sustainable — built around your training, your schedule and the people you cook for.
ISSA Certified Nutrition CoachNo banned foodsBuilt around your weekFree 30-minute consult
0
Foods off the list
1:1
Coaching, never a template
Weekly
Check-ins that keep it honest
Free
First 30-minute consult
Learn how to nourish your body without diets, deprivation or confusion.
LollyB Nutrition Coaching is about finding a sustainable balance with food — one that supports strength, energy, healthy aging and a life you actually enjoy.
How I work
The habits you'll actually keep
Most nutrition advice fails for the same reason: it's built for a perfect week that nobody has. This starts from your actual one — the school run, the late meeting, the takeaway you're not giving up.
I'm Lauren — an ACE Certified Personal Trainer with nine years in a private studio, and an ISSA Certified Nutrition Coach. That shapes exactly what this is: practical, habit-led coaching that sits alongside your training, not a prescription and not a diet plan.
So we don't start by taking things away. We start by looking at what you already eat in a normal week, find the two or three changes that would make the biggest difference, and build from there — one at a time, until each one sticks and stops needing thought.
You'll learn how to build a plate, how much protein you actually need, what to eat around a session, and how to keep all of it going on holiday and at the pub. The goal is that you stop needing me.
Well-nourished bodies, built one ordinary or extraordinary week at a time.
A framework for your week
Built around your schedule, your budget and what you already cook — so you can plan your own week with it.
Weekly check-ins
A short, regular conversation that keeps things moving and catches problems while they're small.
Shopping lists & swaps
What to buy, and the easy substitution for anything you don't like or can't get.
Recipe ideas to borrow
Suggestions to try, never a set menu — a few you genuinely enjoy, cooked often, beats fifty you make once.
Progress beyond the scale
Energy, strength, sleep and how clothes fit — tracked alongside weight, not instead of it.
Support between sessions
A question on a Wednesday doesn't have to wait until your next check-in.
What you can work on
Everything that happens off the gym floor
Pick the piece you need, or work through them in order. Most people start with the first two and find the rest follows on its own.
Habit Coaching
One change at a time, with a weekly check-in to keep it honest. Small enough to keep, repeated long enough to matter.
Shopping List & Pantry Rebuild
What to keep in, what to stop buying, and a list you can shop from on autopilot. Good decisions get made in the supermarket.
Protein & Portions Made Simple
How much you need and what it looks like on a plate — using your hand, not a set of scales. No weighing, no apps, no logging every bite.
Meal Prep Ideas
Batch cooking that fits a real kitchen and a real budget. Two hours on a Sunday that buys back your whole week.
Fuelling Your Training
What to eat before a session so you don't run out, and after so you actually recover. Simple rules, no powders required.
Eating Out, Travel & Holidays
Restaurants, airports, hotel breakfasts and Christmas. Real life doesn't pause, so the plan shouldn't fall over when it happens.
Strength Through Midlife
Eating to hold on to muscle and bone as you age — the nutrition side of training for strength, mobility and independence.
How it works
Five steps, then repeat
Nothing here happens all at once. We change one thing, let it become normal, and only then add the next.
01
Free 30-minute consult
Tell me where you're starting from and what you want to change. No sales script, no obligation.
02
Your monthly 60-minute consultation
Included in every package, every month. Your health, your week and what you want from this — the detail a short call can't reach.
03
The food audit
A week of normal eating, written down — no editing for my benefit. This is the honest picture we work from.
04
Your one-page framework
Two or three changes, in priority order, with the portion guide and swaps that make them easy to apply.
05
Check in and adjust
We keep what's working, fix what isn't, and add the next change only once the last one is automatic.
The method
How to build a plate
There's no menu here and no list of meals to follow — you know your own kitchen far better than I do. What you get is a way to put any plate together, so it works whether you're cooking from scratch or reading a menu in a restaurant.
Protein
A palm-sized serving at every meal
The piece most people under-do, and the one that keeps you full
Vegetables
Half the plate, whichever ones you'll genuinely eat
Fiber and volume, without counting a thing
Carbs
A cupped handful — more on training days
Fuel for the session, not the enemy of it
Fats
About a thumb
Enough for hormones and for food to taste good; easy to overshoot
Around training
Something with protein within an hour or so
Recovery starts before you've left the studio
That's the whole framework. Applied to the food you already eat and enjoy — no weighing, no app, no separate meal for you while everyone else eats something better.
Inside the client areaWhat you get
What you get
when you join.
Nutrition coaching isn't just the conversation. Every client gets their own area with the plan we build together, the numbers that belong to you, and the tools to run an ordinary or an extraordinary week.
Your starting point
- Onboarding questionnaire
- Your personal worksheets
- Weekly check-ins & support
Your kitchen
- The LollyB grocery list
- Meal ideas & weekly planner
- How to read a food label
Your numbers
- TDEE & daily targets
- BMR & macro calculators
- Macronutrients
- Vitamins & minerals
Going deeper
- Supplements
- Hydration
- Nutrition & menopause
- Body composition
Yours for as long as you're coaching with me — it grows as we go.
Book a free consult →Packages
Straightforward, and cancel whenever
Coaching stands alone, or sits alongside your training for $60 a month less.
Nutrition Coaching
$180/month
- Monthly 60-minute consultation
- Personalized nutrition goals
- Weekly check-ins
- Meals, shopping, protein & fiber
- Adjustments as you progress
Best value
Train + Fuel
$120/month
- Monthly 60-minute consultation
- Personalized nutrition goals
- Weekly check-ins
- Meals, shopping, protein & fiber
- Adjustments as you progress
Your package includes a 60-minute initial consultation, then up to 30 minutes of coaching and support a week — check-ins, questions and adjustments to your plan. More than that can be arranged separately. No lock-in contracts and no supplements to buy: nothing here is sold on commission, and I don't stock anything.
Good to know
The questions people actually ask
Are you a registered dietitian?
No — and I won't pretend otherwise. I'm an ACE Certified Personal Trainer and an ISSA Certified Nutrition Coach. What I offer is practical food coaching alongside your training: habits, portions, planning and shopping. If you need medical nutrition therapy, I'll say so and point you to a registered dietitian.
Do you write me a meal plan?
No — and not just as a preference. Prescribing what an individual eats at each meal is the work of a registered dietitian, and it sits outside what a nutrition coach should be doing. What you get instead is the framework: how to build a plate, what portions look like on your own hand, what to keep in the cupboard. You apply it to the food you already cook, which is the part that actually lasts.
Do I have to count calories or weigh food?
No. Most people do better with hand portions and a consistent plate than with an app that turns every meal into admin. If you already track and it works for you, we'll keep it.
Are any foods off limits?
None. Nothing is banned, nothing is a “cheat”, and there's no earning your dinner. Restriction is what makes people quit — we're building something you can still be doing in a year.
Can you help with a medical condition?
Only alongside your doctor, and within limits. Diabetes, pregnancy, IBS, a history of disordered eating or anything needing a therapeutic diet belongs with a registered dietitian or your physician. I'm happy to work around a plan they've set.
Will you try to sell me supplements?
No. I don't stock anything, I'm not affiliated with any brand, and I earn nothing from what you buy. Most people need food and sleep long before they need a powder.
Do I have to be a training client?
No — nutrition coaching stands on its own, in person in Pittsboro or online. It does work better next to training, which is why the combined option is the best value.
How quickly will I see a change?
Energy and sleep usually shift within a fortnight. Anything on the scale is slower and far less linear than the internet suggests. If someone promises you a number by a date, be suspicious of them.
What this is, and what it isn't
Nutrition coaching is general food and lifestyle guidance to support your training — habits, portions, planning and shopping. It does not include prescribing individual meal plans, and it is not medical nutrition therapy: it does not diagnose, treat or manage any medical condition. Prescribed meal plans and therapeutic diets are the work of a registered dietitian. If you are pregnant, managing a diagnosed condition, taking medication affected by diet, or have a history of disordered eating, please work with your physician or an RD — I'll happily coach alongside their plan.
Start with
one change.
A free 30-minute consult. We'll look at a normal week of eating, find the one thing worth changing first, and you'll leave with it whether or not you ever book anything else.