Nutrition Engine

Six Pillars. Safety First. Built for Every Client.

Food guidance built around the whole client: goals, health screen, medications, and the way they actually live.

Available on Solo Nutrition, Pro + Nutrition, and Studio + Nutrition plans. Cancel anytime, no contracts.

Why I built it

Clients ask about food constantly. Before the warm-up, between sets, on the way out the door.

What should I eat before golf. How much protein is enough. Does the wine matter. What changes with menopause. Some of those are easy. Some of them sit right next to a medication, a diagnosis, or a lab value, and the honest answer is not a coach's to give.

I wanted something I could trust with a client's food questions, and trust to say when the answer was not mine to give.

That is the Nutrition Engine. Not a meal plan generator. A process that screens the client first, builds inside a coach's scope, and says so plainly when it is time to refer out.

How it works

1. Tell it about the client. Goals, health, medications, and the way they actually live. One question at a time, or paste everything you already have written down.

2. Safety comes first. Every profile is screened before any plan is built.

3. The engine builds against six pillars.

NE-1 Protein. Muscle, repair, and keeping strength with age.
NE-2 Fuel. Carbs and fats for energy, with sport fueling when the client plays.
NE-3 Hydrate. Fluids, electrolytes, and heat.
NE-4 Restore. Recovery, joint and bone support, and sleep-friendly eating.
NE-5 Quality. Fiber, healthy fats, and whole foods.
NE-6 Habit. Small changes the client will actually keep.

4. The next conversation starts where you left off. Ask for a Client Profile Card and the engine hands back a compact block holding everything it knows about that client. Paste it at the top of a new chat and carry straight on.

A safety screen on every client.

The Nutrition Engine flags health risks and holds back when key health info is missing.

When a client's care team should set the food targets, the plan says so and points to the right professional. Even then, the client leaves with something safe to do this week.

Who it works for

Ready: Works for most clients, at any age or goal.
Review: Some health conditions or medications. The plan comes with notes for you to check first.
Refer: The client needs a doctor or dietitian. The engine says so and points the way.

The Clinical Lane Coming soon

For clients whose care team sets the nutrition targets, the Nutrition Engine will also have a Clinical Lane, built for registered dietitians and licensed nutrition professionals.

Who it's for: verified RDs and licensed nutrition professionals.

What changes: the output comes in ADIME format, the one RDs already work in, in one piece, with an optional field for labs.

What it costs: nothing extra. It is the same Nutrition subscription, and verification unlocks the Clinical Lane.

How verification works: sign up, send your license or certification, and verification takes no more than 24 hours. Until the Clinical Lane opens, you have the full Coach Lane.

Coach Lane works for everyone today.

For clients who train, and clients who do not

Not every client trains. Some come to you for nutrition alone. Some train twice a week and play golf on Saturday. The engine reads the profile and builds either way, so you never have to force a training-day plan onto someone who has no training day.

Portions work the way your clients do: hand portions, household measures, a food scale, or macros and calories. Add weight and height for protein grams, or pick macros and calories for a full calorie range, in US or metric units.

A real session

This is the kind of profile the engine takes in. Everything you already know about the client goes in, and the engine works from all of it.

What the coach typed

Client: Client 001, 58, female, 150 lb, 5 ft 5 in Goal: Healthy aging and more energy Activity: Part-time desk job, mornings free. Pickleball 3 mornings a week, outdoors in the heat. Sleeps about 7 hours. Eating Pattern: Mediterranean, Italian-American food Typical Day: Coffee with milk, toast at 9, salad or sandwich at 1, pasta or fish dinner at 7, a glass of wine most nights Constraints: No allergies. Dislikes salmon. 30 minutes max to cook. Health Screen: No diagnosed conditions, no medications, not pregnant or breastfeeding, no unexplained weight change, no eating concerns, no joint pain or past injuries, menopause Readiness: 7 out of 10 Coach Mode: Standard, macros and calories

What came back (a real run, full plan)

1. Scope Check

Healthy client, menopause noted, no diagnosed conditions, no medications, no pregnancy or breastfeeding, no eating-disorder signals, no injuries flagged. No safety override needed.

2. Nutrition Snapshot

Client 001 is a 58-year-old active female, 150 lb, 5 ft 5 in, with a Mediterranean, Italian-American pattern, pickleball 3 hot mornings per week, and goals of healthy aging and more energy.

Already working well

Strength	Why it helps
Regular pickleball	Supports energy, mobility, and consistency.
Mediterranean base with salad, pasta, fish, olive oil style meals	Good fit for heart, brain, and healthy-aging support.

Biggest opportunity

Opportunity	Why this is first
Build a higher-protein breakfast	Current breakfast is coffee with milk and toast, so the day likely starts low on protein. Better breakfast protein supports muscle, energy, and post-pickleball recovery.

4. Daily Targets

Pillar	Target
NE-1 Protein	70 to 80 g per day, aiming for about 25 g at each main meal.
NE-2 Fuel	Calorie estimate: 1,850 to 2,050 calories per day. Protein: 70 to 80 g. Carbs: 280 to 300 g. Fat: 50 to 60 g.
NE-3 Hydrate	About 70 to 75 fl oz from drinks across the day as a reference point, with thirst, urine color, heat, and sweat guiding the exact amount. Count coffee, milk, water, tea, and soups.
NE-4 Restore	Include calcium and vitamin D food sources most days: milk, Greek yogurt, ricotta, cottage cheese, fortified milk, eggs, and fish other than salmon.
NE-5 Quality	Keep the Mediterranean base: olive oil, vegetables, fruit, beans, whole-grain or sourdough-style bread if she likes it, pasta portions matched to activity, and fish options she enjoys.
NE-6 Habit	Readiness 7 out of 10: use 3 habits this cycle.

8. 4-Week Habit Ladder

Week	Habit
Week 1: Foundation	Add a protein anchor to the 9 am breakfast at least 4 days this week. Best fits: eggs, ricotta, cottage cheese, or Greek yogurt.
Week 2: Build	Keep the breakfast protein habit and bring a water bottle to every pickleball session.
Week 3: Strengthen	Keep Weeks 1 and 2, then add one calcium-rich food most days: milk, Greek yogurt, ricotta, cottage cheese, or fortified milk.
Week 4: Review	Review which breakfast protein, water routine, and calcium anchor were easiest. Keep the easiest version for the next cycle.

11. Professional Keynote

This client does not need a diet overhaul. The big win is making her existing Mediterranean, Italian-American pattern more protein-forward in the morning and more heat-aware around pickleball. Keep the wine conversation neutral and recovery-based, not moralized.

BPE bridge: Since she plays pickleball, the Bio-Performance Engine can add simple strength work to support muscle, bone, and court durability.

Reset bridge: Since wine is most nights, the Reset Engine can help build an evening rhythm that supports sleep and recovery without shaming the routine.

See the full plan (6 more sections)

3. Fueling Strategy

Keep her Italian-American Mediterranean pattern and tighten the structure instead of changing the cuisine. Put protein first at breakfast, lunch, and dinner, then use olive oil, nuts, avocado, or dairy as the fat source, with bread, pasta, fruit, beans, and vegetables filling the rest based on activity. On pickleball mornings, keep fuel simple: toast before or after play, water available during heat, and a protein-forward breakfast after.

5. Daily Rhythm

Time	Plan
Morning before pickleball	If pickleball is before the 9 am breakfast, use the existing toast as pre-play fuel. Coffee with milk can stay.
During hot outdoor pickleball	Bring water and drink to thirst. Do not force fluids beyond thirst.
After pickleball or at 9 am breakfast	Make the toast a protein breakfast: add eggs, ricotta, cottage cheese, or Greek yogurt on the side.
1 pm lunch	Keep salad or sandwich. Add a clear protein anchor: tuna, chicken, turkey, eggs, beans, mozzarella, cottage cheese, or leftover fish.
Afternoon	If energy dips, choose a small snack that supports the habit ladder: Greek yogurt, milk, fruit with nuts, or toast with ricotta.
7 pm dinner	Keep pasta or fish dinner. Build the plate as protein first, vegetables second, pasta or bread third, olive oil or cheese as the fat source.
Evening wine	Keep it with dinner rather than close to bedtime when possible. For recovery and sleep, trial 2 planned no-wine nights per week or a smaller pour on non-social nights.

Training fueling

Session	Before	During	After
Pickleball, hot mornings	Existing toast works well if she plays before breakfast.	Water to thirst, with extra attention to heat signs.	Protein-forward breakfast plus water.

6. Hydration Plan

Situation	Plan
Daily baseline	Keep water handy and drink to thirst. Use about 70 to 75 fl oz from drinks as a reference point, not a rigid rule.
Before hot pickleball	If she tends to start under-hydrated, slowly drink about 12 to 16 fl oz in the hours before play.
During pickleball	Drink to thirst. For pickleball, avoid forcing a set amount per hour.
After pickleball	Normal meals and water are usually enough. Spread fluids out instead of chugging large amounts.
Heat safety	Stop, cool down, and hydrate if cramps, dizziness, headache, unusual weakness, or heavy sweating show up. Call emergency services right away for confusion, fainting, very high body temperature, or hot red skin.
Overdrinking safety	More is not always better. Drinking far beyond thirst in heat can be risky.

7. Sample Days (options, not rules)

Option 1: Pickleball Morning Classic

Meal	Option
Before play	Coffee with milk and toast.
Breakfast after play	Toast with ricotta and 2 eggs, or Greek yogurt on the side.
Lunch	Italian-style salad with chicken, beans, mozzarella, vegetables, olive oil, and bread.
Dinner	White fish with lemon, olive oil, herbs, vegetables, and pasta.
Evening	Wine with dinner if planned, water nearby.

Option 2: Sandwich Day

Meal	Option
Breakfast	Coffee with milk, toast, and cottage cheese or eggs.
Lunch	Turkey, chicken, tuna, or mozzarella sandwich with salad.
Snack	Greek yogurt or fruit with nuts.
Dinner	Pasta with tomato sauce, vegetables, olive oil, and a protein side such as fish, chicken, beans, or shrimp.
Evening	Herbal tea or water after dinner if wine is skipped.

Option 3: Pasta and Fish Day

Meal	Option
Breakfast	Toast with ricotta, coffee with milk, and fruit.
Lunch	Salad with eggs, beans, tuna, or chicken.
Snack	Milk, Greek yogurt, or fruit with nuts.
Dinner	Fish she likes, not salmon, with vegetables and pasta.
Evening	Keep wine with dinner and avoid making it the last drink before bed.

9. Grocery and Swap List

Category	Picks
Protein	Eggs, Greek yogurt, ricotta, cottage cheese, chicken, turkey, tuna, white fish, shrimp, beans.
Carbs	Toast bread, pasta, fruit, beans, potatoes, whole-grain crackers if desired.
Produce	Salad greens, tomatoes, peppers, zucchini, broccoli, berries, citrus, apples.
Fats	Olive oil, nuts, avocado, olives.
Calcium and vitamin D foods	Milk, Greek yogurt, ricotta, cottage cheese, fortified milk, eggs, fish she enjoys.
Hydration	Water, sparkling water, milk, soups.

Item	Swap or note	Reason
Low-protein toast breakfast	Toast plus eggs, ricotta, cottage cheese, or Greek yogurt	Supports muscle and steadier energy in the morning.
Salmon	Leave out	Client dislikes salmon, so use other fish she enjoys.
Wine most nights	Trial 2 planned no-wine nights per week or a smaller pour on quieter nights	Alcohol can affect sleep, recovery, and hydration, especially with hot outdoor play.

10. KPI Tracking

Weekly check	Target
Breakfast protein	Number of days breakfast included eggs, ricotta, cottage cheese, or Greek yogurt.
Pickleball hydration	Number of pickleball sessions where she brought a water bottle.
Calcium anchor	Number of days she included milk, Greek yogurt, ricotta, cottage cheese, fortified milk, eggs, or fish she enjoys.
Energy note	1 quick note after pickleball: steady, low, or better than usual.

Pillar Legend

Pillar	Meaning
NE-1 Protein	Supports muscle, repair, and healthy aging.
NE-2 Fuel	Uses carbs and fats to support daily energy and pickleball.
NE-3 Hydrate	Keeps fluids matched to heat, sweat, and thirst.
NE-4 Restore	Supports recovery, bone, muscle, and sleep-friendly rhythm.
NE-5 Quality	Emphasizes fiber, micronutrients, olive oil, seafood choices, and whole-food meals.
NE-6 Habit	Turns the plan into repeatable behaviors.

Also included with every plan: Copy-Ready (plain text for documents), Phone View (short version), Client Version (written for the client), Profile Card (saved summary for Follow-up and other engines), and Switch (US or Metric units).

This plan is general nutrition coaching, not medical advice, diagnosis, or treatment. It does not replace the client's doctor, registered dietitian, or pharmacist. Review any health condition, medication, pregnancy, or major diet change with their care team.

Heat, sleep, life stage, and the glass of wine are all on the page. Nothing quietly drops off the list.

Pick the plan that fits.

Solo Nutrition is the Nutrition Engine on its own. Pro + Nutrition and Studio + Nutrition bundle it with the Pro or Studio engines.

See Pricing

Cancel anytime, no contracts.

Who it's for

Coaches who get food questions every day, from any client, at any age, with any goal. Some train, some do not. Some are healthy, some carry a medication list. The engine reads the profile, screens it first, and builds around the person in front of you.

If you already collect this information at intake and you are tired of carrying it all in your head, this is built for you.

Who this is not for

If you want something that diagnoses or treats a medical condition, this is not that. When a profile points that way, the engine flags it and sends the client to the right professional.

If you want an app your clients log into, this is not that either. The output comes to you. What the client sees is what you hand them.

And if you want a plan you can run without reading it first, do not use this. Every output assumes you check it before a client acts on it.

Food guidance that knows where to stop.

Six pillars, a safety screen on every profile, and a plan that works whether the client trains or not.

See Pricing

Cancel anytime, no contracts.