Personalised 4-Week Nutrition Plan

Description

A personal nutrition programme designed around your body, your health, your goals and your everyday life.

Duration: 4 weeks from the start of the programme Format: Online, personalised 1:1 collaboration What you get: An initial session to take your detailed history, a review of relevant lab tests where available, and a record of your goals, habits, schedule, preferences, allergies and intolerances. From this, a fully personalised plan is created, with portions, meals, alternatives and practical guidance. Support: Contact throughout the 4 weeks for questions, feedback and reasonable adjustments to the plan based on how you’re actually responding.

Your nutrition can’t be the same as everyone else’s

Your needs depend on your medical and dietary history, lab results, physical activity, work schedule, sleep, food preferences, allergies, family and social life, and your personal goal.

The Personalised 4-Week Nutrition Plan isn’t a ready-made file sent to everyone. It’s an organised nutrition strategy, created after a proper assessment, so it works in real life and adapts to your routine.

The approach can take many forms and is based on all the information we gather. Only then is it right for your needs, your preferences and your health picture. No single nutrition philosophy is applied to everyone, because in nutrition there is no dogma.

What’s included

• An initial online session to take your detailed history and clarify your goals
• A review of recent lab tests, where available and relevant to your nutrition plan
• Four weeks of a detailed, fully personalised nutrition plan
• Specific food portions, suggested meal timing, recipes, practical guidance and suitable alternatives
• Adjustments for work schedules, family commitments, eating out, travel and physical activity
• Full consideration of allergies, intolerances, foods you don’t eat, cultural or religious choices and practical limits
• Hydration guidance and, only when there’s a real need, personalised advice on supplements
• Contact throughout the four weeks for questions, feedback and reasonable adjustments to the plan

Who it’s for

The programme is for adults who want to organise their nutrition with clear structure and personal guidance. Among other things, it can be tailored for:

• Better everyday diet quality and metabolic health
• Weight management and better control of hunger
• Supporting healthy blood glucose, insulin and lipid levels
• Better meal organisation around demanding or irregular schedules
• Matching your nutrition to your physical activity and training
• Dealing with practical challenges, allergies, intolerances or specific food preferences

How it works

1. Gathering information. You fill in the necessary history form and send recent lab tests or any other information requested.
2. Initial session. We talk about your health, routine, preferences, challenges and goals, so the plan is truly personal.
3. Creating your plan. Your programme is built with specific portions, options, recipes and practical instructions, and delivered within the agreed timeframe.
4. Putting it into practice, with support. The four weeks begin when you start your first plan. Throughout, we follow how it’s going and make the adjustments you need.

Why choose it

Because a diet can be right in theory and still wrong for your life. A plan that ignores your schedule, health, preferences, hunger, budget and the practical side of preparing food is hard to follow, even if it looks perfect on paper.

Personalisation isn’t just changing calories or swapping a few foods. It means every choice has a clear role in a plan that connects your goal with your daily life, your nutrition and long-term consistency.

Your programme is designed by Apollonas G. Kapsalis, a nutritionist with a BSc in Nutrition and Health, two MSc degrees in Sports Nutrition and doctoral research at the University of Derby. His work focuses on personalised nutrition, metabolic health, body composition and practical, real-life results.

Frequently asked questions

Is the programme always keto or low-carb? No. The approach is chosen based on your needs, lab results, routine, preferences and goal. It may be balanced, Mediterranean, lower in carbohydrates or ketogenic, but only when that’s the right fit for you.

Will I get one plan or a plan for the whole month? The service covers four weeks of personalised nutrition guidance. Your material is organised into weekly plans and adjusted according to the agreed structure, how you’re getting on and your feedback.

Do I need blood tests? They aren’t essential in every case, but they can make the assessment much more accurate, especially if you have a known medical history, symptoms, take medication or have a specific metabolic goal. Any changes to medication remain the responsibility of your doctor.

Are supplements included? Supplements aren’t a requirement of the programme. They’re discussed only when there’s a real need, after taking into account your diet, lab results, history, medication and any contraindications.

Can changes be made after I start, and how long does support last? Yes. During the four weeks, reasonable adjustments can be made when an option doesn’t agree with you, isn’t available or doesn’t work practically in your routine. Support lasts four weeks from the start of your first plan. It covers putting the agreed programme into practice and developing it, not creating a different service or transferring the plan to another person.

Important note

This service provides nutritional assessment, planning and support. It isn’t a medical diagnosis, doesn’t replace care from your doctor and doesn’t change any medication. During pregnancy or breastfeeding, for under-18s or for diagnosed medical conditions, working together with your doctor may be needed.

Consultations and plans are available in English, Greek and Croatian/Serbian/Bosnian.

Want a plan that’s truly designed for you?

Fill in the form and tell me your main goal and what you find hardest about your nutrition right now. I’ll get in touch with you personally so we can see whether the Personalised 4-Week Nutrition Plan fits your needs and your routine.

Prefer a single session? Book a 1-Hour Nutrition Consultation with Apollonas G. Kapsalis.