What It's Like to Have a Nutrition Coach (Even If You’re Not a Client… Yet)

nutrition coaching

Ever wonder what it’s like to check in with a nutrition coach? I do these kinds of coaching check-ins with my clients every other week — but today, I want to give you a taste of that support, even if we’ve never worked together.

This blog is your guided “check-in” — a coaching experience to help you reflect, reset, and get clear about what’s actually moving the needle in your health journey.

Let’s go 👇

🏆 Step 1: Celebrate That You’re Even Here

Seriously. The fact that you clicked on this post, read past the first paragraph, and are still with me means you’re doing more than most. That’s a win. And if you're further along in your journey, it's easy to forget that this kind of effort matters.

So, take a moment. Be proud of yourself.

💥 Step 2: What Went Well?

Before you rush to fix everything that felt “off” last week, pause and ask:

What actually went well?
What worked?
What habits or actions contributed to those wins?

Write them down — because what we focus on, we repeat.

Then dig deeper:
👉 What do these wins mean about me?

(You might be surprised how powerful it feels to write: “I am committed. I am resilient. I’m learning to take care of myself.”)

🥗 Step 3: Let’s Talk Food

Here’s the honest truth: not everyone is ready to track macros. And that’s okay.

If you are feeling ready, check out my Free Macro & Calorie Calculator — it’s a great starting place to personalize your nutrition.

But if you’re more in the “I just want to eat better” camp, here’s your game plan:

Build a balanced plate, every time you eat:

✅ Protein: Aim for 30–50g or 1–2 palm-sized servings
✅ Energy (Carbs): Include both colorful veggies and something denser (potatoes, rice, oats, fruit)
✅ Fats: Add healthy fats unless your protein source already covers it

If you follow this structure consistently, you're already creating macro-aligned meals — no tracking app needed.

Need help choosing ingredients? Download my free Ultimate Meal Prep Guide — I break it all down in there.

🌿 Step 4: Choose Real Food Most of the Time

You don’t need to be perfect. Just aim for progress.

A simple rule: choose real food whenever you can. If it’s packaged, check the ingredient list — fewer is better.

Even one home-cooked meal a day is a step forward. Let the habits build over time.

😴 Step 5: Check In on Stress & Sleep

I always ask clients:

How’s your stress?
How’s your sleep?

Because these two have a HUGE impact on how well we’re able to stick to our goals.

And listen, if life is wild right now (hello, kids’ sports and stacked schedules), do what you can. Focus on small moments of relief, higher-quality rest, and stress management tools that work for you.

📝 Step 6: Define Next Week’s Priorities

Instead of saying, “I want to eat better,” try:

“I will eat three home-prepped meals each day.”
“I’m going to pack my lunch 4 days this week.”

Make your goals specific and write them down. That’s how you create real change.

💛 Step 7: Practice Gratitude

Before you go — ask yourself:

What am I grateful for this past week?
How can I create more of that in my life?

Gratitude grounds us. And a grounded mind is way more capable of reaching goals.

🎯 Want More Support?

This was just a sample of what it’s like to work with a coach like me. If you found this helpful, I’d love to hear from you. Drop a question in the comments, or check out my free tools below.

And if you’re ready to go deeper, my coaching programs are always here when you are.

Free Tools to Support You

You’ve got this. Let’s keep going.
— Coach Ashleigh 🦈💪

Well Fed Health Programs