Habits and meal prep

Healthy-eating habits & meal planning

For healthy adults who want food to support their strength: simple calorie and protein targets, a realistic meal plan, grocery lists and a weekly meal-prep routine. No crash diets, no guilt.

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What's included (healthy adults)

Calorie and protein targets based on your goals and your training
A simple meal plan built around foods you like
Grocery lists and a batch-cooking routine
One habit to work on each week, and a plan for getting back on track after a missed day

Realistic expectations

Results are measured in strength, function and habits. The scale is opt-in, never the default.

When a dietitian-nutritionist is the right person

If you have a health condition where food is part of the treatment (for example diabetes, kidney, heart or liver disease, celiac disease, inflammatory bowel disease, a food allergy that needs a special diet, or an eating disorder), your nutrition plan belongs with a dietitian-nutritionist who is a member of the ODNQ, or with your doctor. I'll refer you and keep coaching your training. Once you have your plan, I can help you shop and batch-cook around it, without changing it.

I'm a personal trainer and lifestyle coach, not a dietitian-nutritionist.

The programs

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Recommended

Strong & Steady: 12 weeks, in person

In Montreal, in your building or at home

$3,000

$3,000 total · 3 payments of $1,000 every 4 weeks

Your results measured from your first session, then at weeks 6 and 12

2 private 60-min sessions a week (24); travel included in my core areas
Fitness Baseline at the start; re-tests at weeks 6 and 12 (Strength Report Card)
1 in-kitchen meal-prep coaching session (2 h)
App program for 1 extra home workout a week (French or English)
Weekly habit check-in with a personal reply
Messaging Monday–Friday, reply within 1 business day
Away for a week? Your sessions move to live video, same schedule
7-day Fit Guarantee · Strength Promise · Reliability Promise

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The Private Rebuild: 24 weeks

In Montreal and online

$12,000

Per person · individual program

$12,000 total · 6 payments of $2,000 every 4 weeks

Your results measured from your first session, then at weeks 6, 12, 18 and 24

3 private 60-min sessions a week (72): by default 2 in your building's gym or home and 1 by live video; all 3 in person on request
Travel included anywhere in Greater Montreal (Island, Laval, South Shore)
Extended Fitness Baseline (90 min) at the start, then re-tests at weeks 6, 12, 18 and 24, each with a written Strength Report Card
6 in-kitchen meal-prep coaching sessions (2 h, one every 4 weeks): batch cooking, grocery planning, protein-forward habits; by video when you're away
Sessions continue by live video on the same schedule when you travel
Same-day replies Monday–Friday by text or voice note
14-day Fit Guarantee · Rebuild Promise · Reliability Promise

Apply for The Private Rebuild Questions first? Book a free 30-min call

Common questions

Can you give me a meal plan?

Yes, if you're in good health. After a short health questionnaire, I can set calorie and protein targets and build a simple meal plan around your tastes and your training. If you have a health condition where food is part of the treatment, that plan belongs with a dietitian-nutritionist (ODNQ) or your doctor; I'll refer you and keep coaching your training.

I have diabetes (or another health condition). Can you still help me with food?

Yes, within limits. I don't design or change diets for health conditions. I can help you shop, cook and batch-prep in line with the plan your dietitian-nutritionist or doctor gives you, and I'll keep coaching your training. To find a dietitian-nutritionist, use the ODNQ directory (odnq.org).

Are you a nutritionist?

No. In Québec, "nutritionist" and "dietitian" are titles reserved for members of the Ordre des diététistes-nutritionnistes du Québec. I'm a personal trainer and lifestyle coach with training in nutrition for healthy adults.

Which program should I start with?

Strong & Steady includes two sessions a week. Foundations fits when one session a week suits your schedule better. The free 30-minute call is a chance to discuss this without pressure.

My storyWhy habits matter so much to me.

Free 30-min call

Your strength is under construction. Let's build it together.

As Québec law requires, nothing is charged before your first session. Equal payments every 4 weeks. Cancel any time, with no cancellation fee.

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