Welcome "The Bos Company"

Helping busy professionals give up the what's-for-dinner cycl, bust nutrition myths, and enjoy food again!

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Nutrition strategies

Clients benefit from simple strategies, professional expertise and advice, enhancing their understanding of nutrition and healthy eating habits.

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Personal program

Holistic approach to nutrition and lifestyle. Customized meal plans, incorporating coaching, support, and an emphasis on lifestyle factors unique to the client.

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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.

Coaching & Support

Our programs are different because of their holistic approach to nutrition and lifestyle. While many meal plan programs focus solely on providing customized meal plans, our programs go beyond that by incorporating coaching, support, and an emphasis on lifestyle factors unique to our client.

WHAT WE DO

Our Expertize & Services

My Signature "For the Love of Food" Method

Nutrition

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.

GET STARTED

Our Service Pricing

Appetizer

$50

BASIC PACKAGE

Meal Planning Assessment

Customized Recipe Collection

Meal Planning Template

Grocery Shopping Template

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Main Course

$400

STANDARD PACKAGE

Meal Planning Assessment

Meal planning portal

Weekly Meal Plans

Grocery Shopping Lists

Private Chat Access

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Full Service

$800

ADVANCED PACKAGE

Meal Planning Assessment

Meal planning portal

Weekly Meal Plans

Grocery Shopping Lists

Private Chat Access

VIP Day with Mary

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.

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Team

Meet Our BEST Team

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Blog & Articles

Meal Plan

My 5 Easy Steps to Weekly Meal Planning

October 29, 20235 min read

Meal planning doesn’t have to be hard. With just 5 easy steps, see how I plan and execute my meals for the week. 
I’m going to share with you the exact process I use every week to plan and execute my meals.

Step 1: Look at your Week

The first thing we need to do is take a look at our weekly calendar. Are there any days where you will be eating out? Are there days where you need something super quick because of an evening activity? Are there days where packing leftovers into your lunch would be beneficial? Remember, when you are first starting out, you don’t have to try and conquer 7 days' worth of meals. Start small. Maybe one or two days, and then build up from there.

BONUS TIP: I always leave one or two days where I will use up any leftovers that I have. This helps me make sure that I am not wasting any food. Also, when looking at your week, pick one day as your planning and grocery shopping day, and another day as your prep day. Some people find it successful to do this all in one day, but for me, I find it easier to break it up into 2 chunks. Do what works best for you! 

Step 2: Choose your Meals

Decide on a place you will store recipes. Whether these be physical recipes cut out of magazines, or written out by hand. Or digital copies saved from a website or typed out on your computer. Either way, have one place that is your go-to. Start with 3-5 that you are comfortable with. In order to get comfortable and effective in the kitchen, you need practice. Repeating some of the same recipes will help with this. When you are comfortable, start with introducing one or two new ones each week. Now that you have decided which meals you are going to have for the week, start plugging them into the days you will have them. Keep in mind, that leftovers are your friends. Are there certain meals that you can make a double batch and have the leftovers on another day? Look at meals with similar ingredients. Do you have salmon and broccoli down for dinner one night? Is there another recipe that includes broccoli and you can make it another night? Minimizing the number of ingredients is going to help with not getting overwhelmed and will cut down the time it takes you to go shopping. 

Step 3: Grocery Shopping

Go through your meal plan and make a list of all of the ingredients you will need. Have a look at what you already have on hand. Take inventory of your pantry, freezer, and fridge. Are there ingredients that you already have that you can use? Once you exclude the items you have already, make a list of the items you will need to purchase.

BONUS TIP: Organize your list according to where you find the items in the store. For example, group all of your fruits and veggies together. Then group all of your meats together. This will save you time having to scroll through your list as you walk down each aisle. It will also prevent you from forgetting anything. Really strapped for time? Use an online/pick-up option. Since the pandemic, most grocery stores allow you to place an order online, select a pick up time, and be able to pick up your groceries without even having to walk into the store. If you are choosing to go in and shop the traditional way, make
sure NOT to do this on an empty stomach. This is the best way to make sure you aren’t buying additional foods you don’t need or quick snack options to eat on the car ride home. 
 

Step 4: Prep Time! 

Time to get out the pen and paper. Go through each recipe and write out what you can do ahead of time to eliminate the length of time it will take the night you are making your meal. Some people, they like cooking all of their meals and then just reheating them each day. If this is easiest for you then do your thing! For me, I like to prepare as much as possible without actually completing my meal. For proteins, this could include cutting them into my desired sizes and putting them in containers with marinades. For vegetables, this is all of my chopping. I also like to blanche my vegetables. This is where you cook them for a couple of minutes in boiling water and then immediately transfer them to an ice water bath. What this does is allow the vegetables to cook through to the center. This way when you are ready to make your meal, your vegetables simply need to be roasted or sauteed, allowing for caramelization on the outside to occur, without having to wait until the centers are cooked. Blanching ahead of time not only cuts down on your cooking time during the week but also ensures even cooking. Nobody wants charred vegetables that are raw on the inside. Lastly, for any of your green vegetables, blanching preserves their bright green color. For starches, making your rice or quinoa during your prep means you simply have to reheat it at mealtime. 

 

Step 5: Mealtime Execution

Now we get to the easiest step of all - making your meal. Since all of the “work” has already been done, all you have to do is basically put your meal together. Cook-off your protein. Finish off your vegetables. Reheat your starch. VOILA! Let’s Eat! 
 

Plan your work, and work your plan! 

The best way to be successful in the kitchen is to have a plan and then execute what is on your plan. The more practice you get, the quicker you will be able to do this. At first, it might seem daunting, but practice makes perfect. Take the extra time on your prep days to make sure everything is ready to go, which means that during the week, you aren’t spending hours making a meal, especially after a long day at the office!

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Highest customer satisfaction

Our customers come from all walks of life. Learn about their inspiring stories.

Jessica

Mary is open, supportive, and driven to ensure her clients are set up for success. I started working with Mary on my health goals a few months ago and I could not be more pleased!

Lesley

I fell in love with this girl when we worked together! You will too. Her love of health & nutrition is matched only by her love of people. If you have a big heart & want to make an even bigger difference in the world, Mary is your girl!

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