What You Get:

Choose between two one-time packages:

Quick Audit — $59

  • Review of your 3-day food log

  • Personalized food swaps based on what you like

  • Macro snapshot (calories, protein, carbs, fats)

  • 3 portion size tweaks

  • Bonus: 5 healthy snack ideas

VIP Makeover — $99 Everything in the Quick Audit, plus:

  • Sample “Ideal Day” menu

  • Grocery list based on your goals

  • Personalized Loom video walkthrough

  • 1 follow-up email for questions

3-Day Menu Makeover

Personalized nutrition support for women 40+ — no coaching commitment required.

Tired of guessing what to eat to lose weight, feel better, or get your energy back?

The 3-Day Menu Makeover is a one-time, personalized food audit designed specifically for women in midlife who want to eat smarter without overhauling their entire lifestyle.

You send me 3 days of your typical meals. I’ll send back:

  • A full review of your meals

  • Personalized Whole Food swaps

  • Macro and portion guidance

  • A sample day menu using foods you already enjoy

  • A beautifully designed PDF report

No coaching sessions. No subscriptions. Just real, food-first feedback — tailored to you.

How It Works:

  1. Choose your package and check out securely

  2. Fill out a short intake form + upload your 3-day food log

  3. Receive your customized PDF (and video, if VIP) in 3 business days

All information is submitted through HIPAA-compliant software.

Who It’s For:

  • Women in perimenopause or menopause who want clarity around what and how to eat

  • Anyone stuck in their eating routines and unsure where to begin

  • Busy women who don’t have time or budget for full coaching

  • Curious eaters who just want to feel better

No commitments. No pressure. And no need to be perfect.

From Tina Martusus, Certified Health Coach:

“We can get so stuck in our eating routines, it becomes hard to see other options. That’s why I created this service — to offer fresh eyes, practical support, and real-life suggestions incorporating foods you already enjoy.”

You’ll receive your personalized results within 3 business days of submitting your food log.

Ready to get started? Click below to purchase your Menu Makeover.

  • No! This isn’t a diet or a total overhaul. It’s a set of personalized suggestions based on what you're already eating — with realistic, Whole Food swaps and tips to help you feel better.

  • That’s totally fine. This makeover is about improving energy, balance, and sustainable habits — whether your goal is to lose fat, maintain your weight, or just eat more intentionally.

  • Just include that info on your intake form! I’ll tailor my suggestions around your preferences and restrictions — whether you're dairy-free, gluten-free, plant-based, or have other needs.

  • You’ll get a short intake form after purchase. Under your documents section can upload your 3-day log as typed notes, photos, or an export from a food tracker like MyFitnessPal. Make sure to include portion sizes.

  • Not a strict meal plan, but you’ll get a sample “Ideal Day” based on foods you like (VIP package only), plus realistic snack ideas and portion guidance.

  • Yes — your intake form and any uploads are processed through HIPAA-compliant software (Healthie) to protect your privacy.

  • No. I’m a certified health coach, not a registered dietitian or medical provider. This service is for informational and educational purposes only, and not intended to diagnose or treat any condition.

  • If you purchase the VIP package, you get one follow-up email for any questions. If you choose the Quick Audit, your report is complete and self-guided — but you can always reach out if you want additional services later.