Ciao!
I am Mary,
your meal planning maven
Through customized meal plans and holistic nutrition coaching, I'm helping busy professionals give up the what's-for-dinner cycle, bust nutrition myths, and enjoy food again!
Nutrition strategies
Clients benefit from simple strategies, professional expertise and advice, enhancing their understanding of nutrition and healthy eating habits.
Personal program
Holistic approach to nutrition and lifestyle. Customized meal plans, incorporating coaching, support, and an emphasis on lifestyle factors unique to the client.
Find your balance
Emphasizes a holistic approach to nutrition. By encourporating lifestyle factors, clients can develop a well-rounded approach to their overall well-being, including mindfulness and balance.
I'm a personal chef and nutritionist
who helps busy professionals improve
their health and well-being through
personalized nutrition plans.
Promote a joyful cooking & eating experience
Instill sustainable eating & lifestyle habits
Mary Bos
Meal-Planning Maven
Mangia bene, Ridi spesso, Ama molto
Choose your program below to see how we can help
It's time to bring some fun back to the kitchen!
Whole-Food Cooking
A done-for-you program with simple recipes, a 7-day meal plan, and resources to teach you how to make home cooking simple while reducing your carbon footprint.
Mindful Eating
Using the principles of mindfulness, clients learn to recognize what triggers their eating. Learn to recognize the difference between physical and non-physical hunger and how to cope in a healthy way with both.
Stress Management
Giving your body the nutrition it needs is a positive step you can take every day toward combating stress. With the correct nutrition, you are better prepared to face the challenges of the day.
Back on Track
Give yourself a starting point to return to a healthy eating routine after the summer, holidays, and vacations. Get back on track with more nutritious whole foods while including a few convenience items to make things easier!
Eating Well with Pantry Staples
By strategically stocking your pantry with staples such as whole grains, legumes, canned goods, frozen vegetables and fruits, and spices, you can maintain a versatile and well-balanced diet.
.
You’ve tried dieting a million times. Now try something different.
After studying culinary arts and nutrition, I have combined my training, with my 20 years of experience in the food industry, to create a formula I use to teach you how to bring fun back to the kitchen!
GET STARTED
Our Service Pricing
$50
BASIC PACKAGE
Meal Planning Assessment
Customized Recipe Collection
Meal Planning Template
Main Course
$400
STANDARD PACKAGE
Meal Planning Assessment
Meal planning portal
Weekly Meal Plans
Grocery Shopping Lists
Full Service
$800
ADVANCED PACKAGE
Meal Planning Assessment
Meal planning portal
Weekly Meal Plans
Grocery Shopping Lists
Private Chat Access
VIP Day with Mary
Strategy
Customized meal plans are structured around Mediterranean Diet principles and have simple recipes that use quality ingredients and basic cooking techniques.
Lifestyle
It’s more than eating delicious wholesome foods. Regular physical activity and sharing meals with family and friends are also vital elements.
Support
Imagine having a personal chef at your fingertips. We will work together on breaking down that diet culture mentality, destroying those food rules, and getting back to loving food again!
Reflection
Looking back on what worked and what didn’t work each week allows us to celebrate our wins and discuss our challenges.
Hey there, amazing lady on the go!
You're the kind of driven and health-savvy individual who really treasures finding that sweet spot between rocking your career and feeling fantastic.
And guess what? Your big dream of breaking free from the mealtime madness and totally loving every bit of your food journey - well, let me tell you, that's totally doable!
You can dive into a world of delicious and wholesome meals without letting meal prep stress rain on your parade. Because I'm a firm believer that empowering your food choices and building a positive food relationship can lead to some seriously awesome changes.
Mary speaks out
Read our blog about healthy living
No one is born a great cook, one learns by doing.
Have you ever consumed a couple of consecutive big meals just to feel hungry 40 minutes later?
Well, if this has happened to you, odds are you are not selecting the right foods with the appropriate satiety index.
In this article, we’ll explain the importance of high-satiety foods, and we’ll also give you a list of our 4 best picks in that category!
However, the thing is that the tastiest foods also happen to be more processed AND least satiating.
With poor nutrient profiles, these processed products simply satisfy your taste cravings, but hardly ever help you meet your actual nutritional needs.
When you’re not meeting your nutritional needs, well, your body keeps asking for more food by sending hunger signals, until you actually give the body what it needs.
That is to say that processed foods are NOT inherently fattening but instead, they make you eat a lot more which therefore leads to inevitable weight gain.
Being satiated for the longest time possible after each meal is important, as that means you have met your nutritional needs and your body has the resources to work with for the goal of sustaining healthy function.
Every sensation or bodily signal in the body is closely related to the balance of certain hormones.
Specifically for appetite and satiety, leptin and ghrelin seem to be the two predominantly involved hormones.
The macronutrients you get from food, that are most effective in inducing the feeling of satiety, are protein & fat.
For this reason, it is of prime importance to meet your daily protein and fat needs, as they will play an essential role in how hungry you feel throughout the day.
Remember that a hungry mind won’t be able to focus on other, also important tasks you have.
Stay satiated!
Now without further ado, let’s have a look at the most satiating foods you can easily find in your local grocery store!
Beef
As we mentioned, protein and fats from whole food sources are amongst the most satiating nutrients you can give to your body.
Beef and other red meats happen to be abundant in both nutrients, so including them in your nutrition plan is a good bet!
If you always wake up hungry, and that oatmeal & coffee breakfast full of sugar can’t satiate you, well, try a morning ribeye steak!
It works.
Nuts
Cashews, almonds, walnuts, and other nuts are so dense in energy that just 100g of them can keep you full for hours on end.
Additionally, these tiny bites are full of essential fatty acids and other micronutrients that will keep you full and provide your body with the nutrients it needs.
Don’t be nuts, eat nuts.
Eggs
If you are trying to establish a nutrition plan that is nutrient-dense enough to keep you full and healthy, eggs cannot be ignored!
Eggs are good as a standalone meal, or can be made as an addition to a bigger meal, to make it complete!
Furthermore, they can be enjoyed in a variety of forms, such as an omelet, scrambled, or even over some rice in Japanese style!
Potatoes
Though protein and fats are the most satiating macronutrients, the food with the HIGHEST satiety index contains mostly carbohydrates…
That’s right! Potatoes are, in fact, the most satisfying food a human can eat!
Try for yourself - Get a beef steak and cook up some potato mash and you will be full for at least 3 hours.
One of the most important aspects of your nutrition plan is to make it actually satiating!
If you constantly feel hungry, you are not using the right nutrition plan, regardless of what anyone tells you.
Include these 4 foods presented in this article and let us know how they affected your satiety and energy levels!
Browse the Zwilling shop
Mary recommends
Jessica Griffiths
Lesley Thompson
Erin Courtney