I don’t sell “one-size-fits-all" plans. Whether it is a meal plan or a fitness plan I build the plan around you—your goals, your schedule, your preferences, and your needs.

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That only works if your intake answers are real.

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If you rush the form or guess, you’ll get a plan that feels off. Garbage in = garbage out. Take a few minutes, think it through, and you’ll get something you can follow. Otherwise, the plan stays a good idea instead of a plan you can follow.

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Below is what each key question does and how to answer it.

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The Basics (These drive your plan targets + direction)

Birthdate (Required) I use your age to tailor calories and sodium for meal plans, and training volume, recovery, and progression for fitness plans. Don’t skip it. Don’t guess. Be accurate, small details change the plan.

Height (Required) Height helps set calorie targets and portions for meal plans, and helps me scale training and progress targets in fitness plans.  It matters more than most people think.

Current Weight + Target Weight (Required)

This tells me:

• where you are now

• where you’re trying to go

• how aggressive (or conservative) we should be

• It also helps me scale training intensity and progression appropriately.

 

Your target weight sets the direction of the plan. If your target weight is higher than your current weight, I’ll treat the plan differently.

 

Your Goal (What this plan is built to do)

Plan Goal (Required) This tells me what “success” means for you—fat loss, recomposition, energy, performance, consistency, etc. Be honest. Don’t choose what you think you “should” choose.

Nutrition Preferences (This makes the meal plan livable)

Diet Adherence Structure / Variety Preference (Required)

This controls how much repetition you’ll see.

• Strict = you like eating many of the same meals each week

• Moderate = some variety, but not chaos

• Flexible = you want each day to feel like an adventure

Pick what you’ll actually follow, not what sounds exciting.

Balanced vs Mediterranean vs DASH (Required)

This is the framework your meal plan will follow.

• Balanced: mix of protein, carbs, and fats with simple, everyday meals

• Mediterranean: lean proteins, olive oil, vegetables, legumes, fruit; heart-friendly style

• DASH: blood-pressure friendly; emphasizes lower sodium, whole foods, and consistency

If you have blood pressure, heart, or kidney concerns, this choice matters.

Activity (This impacts calories and portions)

Activity Level (Required)

Your daily movement changes your calorie needs and how I structure meals in a meal plan or exercise structure for a fitness plan. Choose what matches your normal week—not your “best week.”

Your Diet Type (What you do and don’t eat)

What Best Describes Your Diet? (Required)

This tells me the boundaries.

• Omnivore: you eat animal + plant foods

• Carnivore: mostly animal foods

• Vegetarian: no meat (may include eggs/dairy depending on you)

• Vegan: no animal products

• Paleo: whole foods; avoids most processed foods, grains, legumes (varies)

• Keto: very low carb; higher fat; carb intake is tightly controlled

Pick what you actually live by so your plan fits YOU.

Taste Preferences (So you don’t hate your meals)

Spiciness Preference

If you hate spicy food, tell me. If you like a little heat, tell me. This prevents “perfect on paper” meals you won’t eat.

Cooking Reality (Meal plans only— e.g., restaurant vs home)

Available Cooking Setup (Required)

This is big. I need to know what your kitchen situation really is.

• Full kitchen and you cook

• Some cooking ability (microwave, air fryer, basic tools)

• Limited setup (hotel, travel, no real kitchen)

• Mostly restaurants

If you say you cook and you don’t, the plan will fail.

Gender (Portion guidance)

This helps fine-tune portions and calorie targets and supports more accurate training recommendations when other numbers don’t tell the full story.

Food Safety (No mistakes allowed here)

Food Allergies (Required)

This is zero tolerance. If you’re allergic, I will keep it out completely—but only if you list it clearly.

Foods to Avoid (Dislikes)

These aren’t allergies—these are foods you hate or refuse to eat. Put them here so your plan isn’t filled with meals you dread.

Foods You Like (Include if possible)

This is where you help me make the plan feel familiar.

If you like things like:

• Greek yogurt

• scrambled eggs

• oatmeal

• pancakes

• chicken bowls

• salads (or no salads)

…tell me. The plan gets easier when it includes foods you already enjoy.

Medical Conditions (This changes sodium + ingredients)

Medical Conditions (Required if applicable)

This is how I protect you.  These are extremely important for the meal or fitness plans.

Heart, blood pressure, kidney issues, diabetes/prediabetes, cholesterol, GERD, gout—these all change what should be in your meals and how sodium is handled.

In fitness plans they can also change exercise selection, intensity, and recovery in a fitness plan.

If you leave this blank, I can’t tailor it correctly.

Cultural / Religious Guidelines (Respect your boundaries)

Cultural / Religious Rules

If you avoid certain foods for religious or cultural reasons, list them. I’ll build around your rules—no awkward surprises.

Final Reminder (Read this twice)

You’re in control of how well your plan fits you.

If you answer quickly, you’ll get a generic outcome.
If you answer thoughtfully, you’ll get a plan that feels like it was built for your life—because it was.

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Take the extra few minutes now. Your future self will thank you.