How to Build a Meal Without Tracking
A free guide from Josh Smith, nutrition coach
A short, practical guide to putting a good meal together with whatever is in front of you. No scales, no app, no maths — just a simple way of thinking about a plate that my clients keep for life. “I wrote this for anyone who has tracked, counted and weighed their way through a dozen diets and is tired of it. You don’t need more numbers. You need a way to look at a plate and know what to do,” says Josh. Pop your email in and it’s yours. You’ll also get the occasional note from me on the human side of eating well. Unsubscribe any time.
What’s Involved
- The three things every satisfying meal needs — and why most plates are missing one of them.
- Plants and protein — the one rule my clients keep for life, and how to apply it at breakfast, lunch and dinner.
- Hand-sized portions — how to size a meal without a scale, so it works at home, at a café, or at someone else’s table.
- What to do when the meal isn’t up to you — eating out, takeaway nights, kids’ dinners and the work lunch.
- A way of thinking that finally sticks — so the guide stays part of your life instead of fading by next week.
Inside the Guide
A short intro to why meal plans and macro apps tend to fail by Wednesday, and the simpler way of thinking about a plate that replaces them.
- Why meal plans fail by WednesdayReading
- The one rule that replaces the appReading
Meet Your Coach
Josh Smith
Founder, Fortitude Nutrition Coaching
Josh is a nutrition coach with a Diploma of Counselling and a decade of helping people close the gap between knowing what to do and doing it. He doesn’t do macros or meal plans. He helps people make better decisions around food, and then keep making them.
He works with people who know what to do but aren’t doing it, and people who feel stuck and don’t know how to get unstuck. The goal is simple: give people something they can actually keep for the rest of their lives.
His belief: for a change to happen, your reason has to be greater than the resistance. Everything he teaches points back to that.
Want a hand applying it?
The guide is the easy part. If you’d like help with the doing, that’s what coaching is for.
One-to-one nutrition coaching
Monthly, fortnightly or weekly video calls with Josh, plus weekly email check-ins and support between calls. Same coaching in every option, billed weekly through Stripe, no minimum contract. For people who know what to do and want help doing it.
Josh Smith
How I coach
The 2 R’s, the 2 H’s and the Synergistic Health Model: the three tools Josh uses for the 80% of coaching that isn’t about food. Read how a first call runs and what changes between them.
Josh Smith