Real change happens between sessions — so every program pairs structured 1:1 coaching
with the tools, plans, and accountability to keep going. Below you'll find each package,
how insurance and FSA/HSA can offset the cost, and a practical, evidence-based guide you
can start using today.
Flat, transparent pricing — no surprise per-visit bills. Every program begins with a
75-minute deep-dive consult and includes direct access between sessions. Not sure which
fits? Start with a free 15-minute discovery call.
1:1 Nutrition Kickstart
4 weeks · Initial consult + 2 follow-ups
$450one-time · or 2 payments of $235
Best for: New to working with a dietitian, or want a focused reset without a long commitment.
A short, high-touch reset to build momentum fast. We map your goals, decode your labs and symptoms, and hand you a concrete plan you can actually follow — then check in twice to troubleshoot and adjust.
Best for: IBS, chronic bloating, reflux, food sensitivities, or post-antibiotic gut recovery.
A structured, evidence-based protocol for calming symptoms and rebuilding a resilient microbiome. We work in phases — settle, identify triggers, then reintroduce — so you end with a wider, not narrower, list of foods you can eat comfortably.
Initial 75-minute consult + 6 bi-weekly sessions
Phased low-FODMAP or elimination protocol (as indicated)
Best for: PCOS, thyroid conditions, perimenopause, insulin resistance, or stalled weight that won’t budge.
A weight-inclusive, root-cause approach to the hormones that drive energy, cravings, and metabolism. We pair lab interpretation with nutrition, sleep, stress, and movement strategy — no crash diets, no detox teas, just the levers that actually move your numbers.
Many clients use their benefits to offset the cost of nutrition coaching. We accept select PPO plans directly and make out-of-network reimbursement straightforward for everyone else.
✓In-network with select Premera, Regence, and Aetna PPO plans — we verify your nutrition benefit before your first session.
✓For all other plans, you receive a detailed superbill each month to submit for out-of-network reimbursement (clients commonly recover 50–80%).
✓Program fees are FSA- and HSA-eligible — pay with your benefits card or submit your superbill for reimbursement.
✓Many plans cover medical nutrition therapy fully when paired with a qualifying diagnosis (e.g. IBS, PCOS, prediabetes); we’ll help you check.
✓Transparent, flat program pricing means no surprise per-visit bills — you know your total before you start.
Evidence-based nutrition guide
A starting point you can use right now — no program required. These are the same
weight-inclusive, research-backed principles we build on together in coaching.
01
Build a balanced plate
You don’t need to weigh food or count macros to eat well. A simple plate template keeps blood sugar steady, hunger predictable, and meals satisfying — which is what makes any plan sustainable.
✓Half the plate non-starchy vegetables — fiber feeds your gut and slows glucose.
✓A palm of protein at every meal to steady appetite and protect muscle.
✓A fist of smart carbs — whole grains, legumes, or starchy veg — for steady energy.
✓A thumb of healthy fat (olive oil, avocado, nuts) to absorb nutrients and stay full.
02
Eat for a calmer gut
Gut symptoms rarely come from a single "bad" food. They come from patterns — fiber that’s too low, meals that are too rushed, and a microbiome that’s lost its diversity. Small, consistent shifts move the needle more than any cleanse.
✓Aim for 30+ different plant foods a week — variety, not perfection, builds microbiome diversity.
✓Add fiber gradually with plenty of water so your gut can adapt without bloating.
✓Include a daily fermented food (yogurt, kefir, kimchi, sauerkraut) for live cultures.
✓Slow down: chew thoroughly and eat away from screens to ease digestion.
03
Steady your energy & hormones
Energy crashes, cravings, and afternoon slumps are usually a blood-sugar story, not a willpower story. Balancing how and when you eat does more for hormones and metabolism than any restrictive diet.
✓Eat protein and fiber within an hour of waking to set the day’s blood sugar.
✓Pair carbs with protein or fat instead of eating them alone to blunt spikes.
✓Don’t skip meals to "save" calories — it backfires as evening cravings.
✓Protect sleep: even one short night raises hunger hormones and next-day cravings.
04
Make changes that actually stick
The best nutrition plan is the one you can keep doing on a busy, imperfect week. We optimize for consistency over intensity — because 80% most of the time beats 100% for three weeks.
✓Change one habit at a time and let it become automatic before adding the next.
✓Plan for the realistic week, not the ideal one — keep easy backup meals on hand.
✓Track how foods make you feel (energy, digestion, sleep), not just what you ate.
✓Treat a missed day as data, not failure — adjust the plan, don’t abandon it.
This guide is general nutrition education and not a substitute for individualized medical
or nutrition advice. For a plan built around your labs, history, and goals, book a consult.
Ready to start? Your first call is free.
Book a free 15-minute discovery call and we'll talk through your goals, what's not working,
and which program is the right fit — no pressure, no sales pitch, no charge.
Questions about programs, insurance, or which package fits? Call or text
(206) 555-0183,
or email hello@nourishwellnutrition.com.
Program fees and inclusions are subject to change; your terms are confirmed before you begin.