Recipe & Meal Planning to Suit Your Needs.
At The NHW, we combine evidence-based nutrition with a holistic view of your lifestyle, stress, sleep, and movement. Our goal is simple: help you feel better, eat better, and live better—without the overwhelm.
✦ Personalized plans
✦ Evidence-based guidance
✦ Culturally mindful
✦ Virtual sessions
Why people love our plans
Made for your life
Shift work, family dinners, budgets friendly—we design plans that fit your schedule and lifestyle, not the other way around.
Fast & flavourful
30-minute mains, batch-friendly recipes, and prep-once meals that taste great without taking all night.
Simple grocery lists
Organized by store section with smart pantry swaps to save you both time and money.
Aligned with your goals
Whether it’s blood sugar balance, weight management, digestion, or performance, we create plans with purpose.
Culturally mindful
We celebrate your food traditions and flavours, making sure every plan feels familiar and enjoyable.
Allergies & preferences honoured
Gluten-free, dairy-free, vegetarian, vegan, or low-FODMAP—we tailor each plan to your needs.
How it works
Four simple steps to calm, consistent meals that support your goals.
Step 1
Nutrition Counselling
Share your goals, schedule, kitchen setup, and preferences.
Step 2
Personalized Path
Receive a weekly plan with recipes, optional macros, and a smart grocery list.
Step 3
Cook with Confidence
Follow step-by-step guides, prep tips, and easy swaps for busy days.
Step 4
Review & Refine
We adjust your plan weekly based on feedback and real-life wins.
What you'll get
Everything you need to shop, prep, and enjoy balanced meals without the mental load.
Weekly menu
Breakfast, lunch, dinner (+ optional snacks) sized for 1–4 people.
Grocery list
Grouped by aisle with budget‑friendly swaps and pantry checks.
Prep roadmap
1–2 hour weekend prep to save 5–7 weeknights of work.
Recipe cards
Clear steps, time estimates, storage tips, and serve‑twice notes.
Dietary tailoring
Gluten‑free, dairy‑free, low‑FODMAP, vegetarian/vegan, high‑protein.
Coach support
Messaging for quick questions + monthly review to keep momentum.
Frequently asked questions
A holistic nutrition coach looks at your health as a whole — not just diet, but also lifestyle, stress, sleep, and mindset — to create a personalized plan that supports long-term wellness.
Currently, we are only offering online sessions which can be through video call or phone call, depending on your preference.
You can book a free consultation through my website. This call helps us determine if my services are the right fit for your needs.
You’ll receive a detailed plan with recipes, grocery lists, and guidance that makes healthy eating easy and enjoyable.
Every client is unique, but many notice improvements within 4–6 weeks. Long-term consistency brings the best results.
Yes! All meal plans are tailored to your preferences, restrictions, and health requirements.
Ready for stress-free meals?
Tell us a bit about you. We’ll match you with the right plan and outline next steps—no pressure, just support.
What to expect
Your 30 minute chat covers:
- Your goals & household needs
- How we plan & support you
- Your budget
Contact
We’d love to hear from you.
- luksamon.sup@gmail.com
- (1) 437 - 383 - 9242
- Mon–Wed, 9am–6pm EST
- Thurs–Sun, 8am–11pm EST
✦ Ongoing support
✦ Results that matter
✦ Flexible habits
✦ Lifestyle friendly