Nourish & Thrive Registered Dietitian Book consult

Evidence-based · Personalised · Sustainable

Eat well. Live fully.

Registered dietitian-led nutrition coaching for weight management, gut health, sports performance, and chronic conditions — without fad diets or deprivation.

Book consultation Our programs

What we help with

Nutrition specialties

Every plan is built around your lifestyle, preferences, and health goals — not a one-size-fits-all meal template.

Weight management

Sustainable fat loss or healthy weight gain with balanced macros and habit-based coaching.

Gut health & IBS

Low-FODMAP guidance, bloating relief, and microbiome-friendly eating strategies.

Sports nutrition

Fuelling for performance, race-day nutrition, and recovery meal timing for athletes.

Diabetes & metabolic

Blood sugar management, insulin resistance, and heart-healthy eating plans.

Prenatal & postnatal

Pregnancy nutrition, gestational diabetes support, and postpartum recovery eating.

Plant-based eating

Vegetarian, vegan, and flexitarian plans with complete protein and nutrient coverage.

Book your session

Choose the right consultation for you

Scroll through our programs below, then book your preferred session type and time in the panel on the right.

Initial nutrition assessment

60-minute deep dive into your health history, goals, and current eating patterns. Includes a starter action plan.

Personalised meal plan

Custom 7-day meal plan with recipes, grocery lists, and macro targets — tailored to your preferences and schedule.

Follow-up coaching

30-minute check-ins to track progress, adjust your plan, and build lasting habits. Recommended every 2–4 weeks.

What to expect

No judgement — we meet you where you are
Science-backed advice, not trendy detoxes
Flexible plans that fit your family and schedule
Virtual sessions via secure video call available
Insurance receipts provided for extended health plans

Sample plan

Your week, mapped out

Every client receives a personalised meal plan. Here's a glimpse of what Tuesday might look like on a balanced weight-management plan.

Mon Tue Wed Thu Fri Sat Sun

Breakfast

Greek yogurt bowl with berries, granola & honey

420 kcal · 28g protein

Lunch

Mediterranean quinoa salad with grilled chicken

520 kcal · 35g protein

Dinner

Baked salmon, roasted sweet potato & asparagus

580 kcal · 42g protein

Snack

Apple slices with almond butter

180 kcal · 5g protein

Our method

How we work together

Assess

Understand your health history, labs, lifestyle, and relationship with food.

Plan

Build a realistic, enjoyable eating plan with clear weekly goals.

Coach

Regular check-ins for accountability, adjustments, and skill-building.

Thrive

Graduate with habits and confidence to maintain results long-term.

Meet your dietitian

Dr. Rachel Kim, RD

MSc Clinical Nutrition CSSD Sports Dietitian 12+ years experience

I believe nutrition should feel empowering, not restrictive. After a decade in hospital and private practice settings, I founded Nourish & Thrive to offer the kind of personalised, evidence-based care I wished existed when I struggled with my own gut health.

Whether you're managing a medical condition, training for a marathon, or simply want to feel more energised — I'll meet you with compassion and a plan that actually fits your life.

Book with Rachel

Real food

Nourishing & delicious

Balanced bowls · Whole grains, lean protein & colourful veg

Fresh ingredients · Seasonal, local produce where possible

Family-friendly dinners · Plans everyone at the table will enjoy

Client results

Transformation stories

−18 kg in 6 months
Rachel never made me feel guilty. The meal plans were actually delicious and my energy levels are through the roof. — Sarah L., weight management client

IBS symptoms resolved
After years of bloating and discomfort, the low-FODMAP plan Rachel built for me changed everything. I finally understand my body. — James T., gut health client

Marathon PR by 12 minutes
Proper fuelling was the missing piece. Rachel's race-day nutrition strategy made all the difference for my Boston qualifying time. — Priya M., sports nutrition client

FAQ

Common questions

In Canada, "Registered Dietitian" (RD) is a protected title requiring a university degree, supervised clinical training, and registration with a provincial college. Dietitians are qualified to provide medical nutrition therapy. The term "nutritionist" is less regulated — at Nourish & Thrive, all consultations are with a registered dietitian.

Many extended health plans cover registered dietitian services. We provide detailed receipts with registration numbers for you to submit. Coverage varies by plan — check with your provider before booking.

Yes — all session types are available via secure video call. Virtual sessions are just as effective as in-person for most clients. In-person appointments are available at our Toronto clinic on Wednesdays and Fridays.

Initial assessments include a starter action plan. Full personalised 7-day meal plans with recipes and grocery lists are included in the meal plan package or can be added to any follow-up session. Plans account for allergies, preferences, and cooking skill level.

A 3-day food diary (photos are fine), list of medications and supplements, recent lab results if available, and your health goals. No need to "eat clean" beforehand — we want to see your real habits!