Nutritional Planning

Nutrtitional Planning with TMC To Health of Snohomish
Secrets of Successful Dieters
Nutrtitional Planning with TMC To Health of Snohomish
  • Are you looking to lose weight or feel better about your body?
  • Have you discovered that dieting and fad diets are not working?
  • Do you want to feel better and find a nutritional way to be healthy and energetic?


TMC To Health offers nutritional planning to help you return to your optimal level of health and energy. We strongly believe in the power and usage of whole, natural foods to help restore balance to our bodies.

With each client, we offer expert, personalized nutritional planning and counseling focused on a non-dieting approach. TMC To Health concentrates on the nutrition provided by whole foods, and we teach you how to eat intuitively and guilt-free as well as how to balance eating for health and pleasure—no matter what your age or size. We create a unique nutrition plan based on your goals, lifestyle, and medical needs.

At TMC To Health, we are experts in food and nutrition, and we focus on finding the root causes and solutions to core issues, such as weight, metabolic abnormalities, or gastrointestinal functions. Armed with that information, we create nutritional plans, recipe substitutions, meal and snacking options, and streamlined approaches for people with food sensitivities and allergies, diabetes, and digestive issues. We’ve listed a handful of our nutritional plans below; click the triangle to expand the plan, read more about each one, and see example meals.

Our weight loss meal plans are designed to yield fast results with low-fat, high-quality food, eaten in five to six meals each day, which boosts metabolism. When combined with a regular exercise routine to burn calories, burn fat, and maintain muscle, this meal plan is clinically proven to shed weight quickly. Example meals include:

  • Oatmeal, eggs, and grapefruit for breakfast
  • Broiled chicken salad for lunch
  • Yogurt, cottage cheese, and fruit for different snacks
  • Salmon with sweet potatoes and asparagus for dinner
  • Peanut butter and graham crackers for dessert

Our 21-Day Jump Start programs begins with a detox and cleanse phase for the first 14 days, followed by a 7-day low glycemic eating plan. The detoxification and cleanse phase helps your body eliminate bad bacteria, giving it more energy to devote to cleansing and healing. The second phase provides higher sustained energy levels and better metabolic management for weight control. Example meals include:

  • Blackberries and pineapple, a hard-boiled egg, and flax seeds for breakfast
  • Asparagus, broccoli, spinach, tomato, and onion salad with a glass of almond milk for lunch
  • Almonds, raisins, walnuts, carrots, and celery for different snacks
  • Avocado and black bean salad for dinner

Our fitness and performance meal plans provide whole grain and vegetable foods for optimum performance needs. The average macronutrient ratio is 60% carbohydrates, 20% protein, and 20% fat, as well as a daily average intake of 40 grams of dietary fiber. High fiber levels help to minimize body fat storage and stabilize blood sugar levels to maximize sustained energy levels. Example meals include:

  • Steel cut oatmeal with walnuts, raspberries, protein powder, and milk for breakfast
  • Tuna vegetable pasta salad for lunch
  • Bean and cheese burrito wrap, almond butter and pumpkin seeds on a toasted English muffin, and hummus veggie tortilla wrap for different snacks
  • Roasted chicken with asparagus, broccoli, and carrots and a baked potato for dinner

Our low-fat vegetarian meal plans include 5–6 meals every day, with macronutrient ratios averaging 65% carbohydrates, 15% protein, and 20% fat. Protein sources are provided by tofu and soy products, beans, peanuts, and some diary in the form of cheese and milk (but no eggs). Our vegan meal plans include NO animal products while ensuring more than 800mg of calcium per day, a mineral that can be difficult for vegans to get. The meal plans also contain plenty of fiber, at least 72% of the recommended daily allowance for iron, and lots of healthy soy. Example meals for our vegetarian (V) and vegan (VG) plans include:

  • Cottage cheese and fruit with peanut butter toast (V) or Quinoa with cinnamon, honey, and walnuts (VG) for breakfast
  • Whole wheat veggie and cheese wrap (V) or Grilled portabella with hummus with a sald (VG) for lunch
  • Almonds and string cheese (V), Greek yogurt with blueberries (V), Almonds with orange slices (VG), or Apple topped with peanut butter (VG) for snacks
  • Bean and cheese burritos with a spinach salad (V) or Sautéed veggies over lentils and brown rice (VG) for dinner

Celiac disease affects as many as 2 million Americans, and the only treatment is a strict gluten-free diet for life. Learning and following a gluten-free diet are not easy tasks. Our gluten-free meals incorporate foods that are naturally free of gluten as well as specialized foods that are produced without gluten. Example meals include:

  • Cream of Rice cereal with blueberries and skim milk for breakfast
  • Tuna and veggie corn tortilla wrap for lunch
  • Apple slices with reduced-fat peanut butter, cottage cheese with peaches, or apple cinnamon rice cakes for snacks
  • Broiled swordfish with green beans, baked potato, and salad for dinner

Our low-carb meal plans are not “no carb” and still contain about 40% carbs—in the form of concentrated high-fiber products. Still, they contain enough for good health and a healthy, successful weight loss. We also have plans focused on low-carb American, low-carb Italian, and low-carb Mexican. Example meals on the low-carb plan include:

  • Egg white scramble with cheddar cheese and spinach with a side of strawberries for breakfast
  • Turkey, cheese, spinach, and tomato wrap for lunch
  • Almonds and Greek yogurt, open-faced peanut butter and all-fruit jelly sandwich, or turkey lettuce wraps for snacks
  • Roasted chicken with cheesy broccoli on whole wheat spaghetti for dinner

The main difference between a regular low-carb diet and a ketogenic diet is the amount of carbohydrate and protein allowed on a daily basis. The nutrient intake on a ketogenic diet typically works out to about 70%–75% of calories from fat, 20%–25% from protein, and 5%–10% from carbohydrates on a daily basis. Also, a ketogenic diet tends to reduce hunger. The two main components of a ketogenic diet is swapping carbs for higher-fat foods as well as getting a moderate protein intake. Example meals include:

  • Cheesy eggs with bacon for breakfast
  • Grilled chicken and goat cheese salad with sliced avocado for lunch
  • Pepperoni slices, turkey lettuce wraps, or a hard-boiled egg for snacks
  • Fried boneless pork chop with baked sweet potato for dinner

Paleo is short for Paleolithic, and the premise of this diet centers around the idea that our bodies have not adapted sufficiently to eating foods that were not available to us 10,000 years ago. It is thought that more than 70% of food consumed today was never available in Paleolithic times. The advances in agriculture and mass food production have caused us to move away from eating real food, which is food meant to work with our bodies for optimal health. A paleo diet involves eating meat and vegetables, nuts and seeds, little starch, some fruit, and no sugar. This means no grains, legumes, dairy, or alcohol as well as staying away from all processed foods. The paleo plan promotes eating as our hunter-gathers ancestors did. Example meals include:

  • Spinach, tomato, kale and turkey omelet for breakfast
  • Steamed shrimp salad with avocado, broccoli, and strawberries for lunch
  • Apple slices and macadamia nuts, guacamole with celery and carrot sticks, or chicken lettuce wraps for snacks
  • Garlic rosemary salmon salad with steamed zucchini for dinner

An acronym for Fermentable Oligo-, Di-, Mono-saccharides And Polyols, FODMAPs are food molecules that are poorly absorbed by some people, causing gas, diarrhea, bloating, stomach pain, and constipation. FODMAPs can occur naturally or can be additives in some foods. A low FODMAP diet plan includes certain vegetables and fruits, lactose-free dairy, hard cheeses, meat, fish, chicken, eggs, soy, rice, oats, quinoa, non-dairy milks, and small servings of nuts and seeds. Foods to avoid on a FODMAP diet include beans, lentils, wheat, dairy products with lactose, high fructose corn syrup, and artificial sweeteners. Example meals in our low FODMAP meal plan include:

  • Spinach scramble with a side of blueberries for breakfast
  • Grass-fed bison with a kale and strawberry salad for lunch
  • Pork tenderloin with carrots, spinach with tuna, or a turkey sweet pepper stir-fry for snacks
  • Halibut and zucchini seasoned with ginger and turmeric for dinner

The DASH diet (Dietary Approaches to Stop Hypertension) provides a heart-healthy eating plan, especially for those with high blood pressure. The DASH diet is rich in low-fat dairy foods, fruits, and vegetables as well as low in saturated fat and total fat. This eating plan is rich in minerals that may help to lower blood pressure, especially calcium, potassium, and magnesium. Plus, it’s jam-packed with vitamin C. In addition to the DASH diet for stroke prevention, we also have meal plans designed to reduce the risk of heart disease, breast cancer, and osteoporosis. Example DASH diet meals include:

  • Cinnamon raisin oatmeal with fresh blueberries, a glass of orange juice, and decaf black tea for breakfast
  • Baked potato with steamed broccoli, chunky salsa, and lite cheddar cheese with a low-sodium V8 for lunch
  • Dried apricots and black tea, banana with flax seeds and lite chocolate syrup, or air-pooped popcorn for snacks
  • Turkey breast with gravy, steamed spinach, and a baked yam for dinner

Keeping blood sugar levels stable or level throughout the day is vital to people with diabetes to help protect them from developing diabetic complications down the road. It also is imperative for people with hypoglycemia to help keep them feeling their best all day long. Tight control of blood sugar levels can also help you avoid hunger throughout the day. Dips in your blood sugar levels bring on those feeling of intense hunger. Our glycemic management meal plans are meant to help you keep your blood sugar levels as stable as possible throughout the entire day by eating six meals every day. The meals are packed with fiber, healthy fats, flaxseed, and chromium, all of which play an important role in stabilizing blood sugar levels. Example meals include:

  • Toasted pumpernickel bread with almond butter and a side of strawberries for breakfast
  • Tuna salad pita sandwich with spinach and baby carrots for lunch
  • Low-fat cheddar cheese with rye crackers, cottage cheese with a kiwi, or apple slices with almond butter for snacks
  • Broiled salmon with steamed asparagus and a baked sweet potato for dinner

We offer a handful of meal plans that are geared toward the older woman going through menopause. At this time in a woman’s life, diet is especially important to health and well-being. Our plans are rich in fiber, low in fat, high in calcium, and moderate in sodium. They contain soy products, which are believed to help fight symptoms of menopause as well, as decrease the risk for certain cancers and help protect against heart disease. Example meals include:

  • Toasted whole-grain waffles topped with frozen cherries, chopped walnuts, and Greek yogurt for breakfast
  • Turkey, swiss cheese, and lettuce wrapped in a whole-wheat tortilla for lunch
  • Cottage cheese with pineapple and chopped walnuts, bell pepper slices with hummus, or low-fat cheddar cheese on wheat melba toast for snacks
  • Sautéed tilapia with mushrooms and spinach on brown rice for dinner

Additionally, we provide nutritional counseling based on your unique genetic profile. We will teach you how to eat according to your genes using nutrigenomics, the study of how individual genetic variations affect a person’s response to nutrients and impacts the risk of nutrition-related chronic diseases.

Forget the diets. Rely on the experts at TMC To Health to find solutions that create peace with food on a journey toward your overall good health and nutrition!

Contact TMC To Health today for a nutritional planning consultation:

Call (425) 220-7881 • EmailUse our online form


Is your kitchen set up to be a supportive partner in changing your life? Fill out our “Kitchen Makeover” questionnaire to find out if your kitchen will be helpful or a hindrance.

Nutrition Facts can be confusing and lead us to make poor buying decisions at the grocery store. Use this handy guide to understand and interpret food labels once and for all!

Nutritional Planning

Initial consultation is 60 minutes; follow-up visits are 30–45 minutes

Nutritional Planning with TMC To Health includes:

• Healthy eating program
• New client consultation
• Body composition testing
• Complete meal planning
• Nutritional education
• Counseling
• Phone app for meal tracking
• Support
• Pay as you go


Ready to Change My Life Program

Ready to Change My Life includes:

• Private training sessions
• Nutritional counseling
• Meal planning
• Body composition assessments
• Wellness coaching
• Phone app for meal tracking
• Regularly scheduled visits
• Personal Accountability
• Coaching



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