We provide a plan that is based all around you, and the foods you love. You receive not just a coach but a mentor and a friend to guide you throughout your journey- 80% Coach 20% Plan 

We all know that famous saying:


Food4Thoughts are the personal trainers of the nutrition world focusing on the most crucial component – food!

A plan that is focused around the foods you love

We provide a plan that is based all around you, and the foods you love. You receive not just a coach but a mentor and a friend to guide you throughout your journey- 80% Coach 20% Plan. Don’t be deceived by the fad diets. The “Keto’s”, the “Juicing”, the “Point Systems”, the “Fasting” – they all fall into the same category – calorie deficit.

Calorie Deficit = Calories Eaten < Calories Required

We remove the misleading deceptive packaging and give you the foods you love whilst remaining in a calorie deficit.

Simplicity and genius combines allowing you to sustainably and enjoyably work towards becoming the best version of yourself.


A great nutritional plan alone isn’t enough!
Your F4T Nutri-Coach is your secret weapon.


The accountability and support you coach provides is what makes F4T the next gen, modern day diet stand out from the crowd


Want to tweak your plan? Your F4T Nutri-Coach is on hand to make any neccessary changes to your plan to suit your lifestyle


Low on motivation or fallen off the wagon? Your F4T Nutri-Coach will be there to pick you up and give you a boost throughout your plan


Have a special occasion or an event planned? Your F4T Nutri-Coach will make the necessary calculations to ensure you’re still working towards your desired goals

Holistic growth

Your Nutri-Coach will set you weekly challenges, helping you to grow not just physically but mentally as well.



Check out the answers to some of our most commonly asked questions below. If you still need some help feel free to drop us a message on Instagram or fill in our contact form and one of our Nutri-Coaches will get back to you

What makes us different?

Besides our incredible team, the most unique element of food4thoughts is our direct approach. We recognise that there is lots of misinformation on the market surrounding fat loss or muscle growth. In reality, it boils down to one very simple variable – calorie deficit or calorie surplus. Food4thoughts couldn’t make it simpler, “what do you love to eat?” and “where do you shop?”.

When it comes down to achieving your desired body goal, a plan alone is simply not enough. We introduce to you….your very own dedicated nutri-coach, completing the Food4thoughts Formula. This is what makes us different. This is what allows us to guarantee results.

What can I expect from my nutri-coach?

Your nutri-coach is the most crucial component to our Food4Thoughts formula. They are the heart and soul of our ethos and is one of the reasons why we love what we do so much. They are available Monday – Friday with some communication on Sundays. You’ll communicate regularly with them via WhatsApp.

They are the backbone of the business and key to your success on this journey.

What does my nutri-coach expect from me?

Honesty is everything. It is the key to your success. You must trust your nutri-coach, communicate with them regularly (at least 2 times per week) and be open about your emotions and feelings.

  • Check in every week at the agreed time set by your nutri-coach. When you do check-in, be truthful. They shouldn’t have to interrogate you for information.
  • If you’re feeling low or demotivated, then speak to your coach. You’re more than likely to build a very close personal relationship with your coach if you do this. They’re not just your coach, your mentor but also to be your friend.
  • If you have fallen off the wagon, then speak to your nutri-coach ASAP. They will reassure you and move things around to ensure your continued success on this programme.
  • If you have any special occasions or meals out planned, try and let your coach know at least 1 week in advance. This will allow them to manipulate your calories in a way that allows you to still positively work towards your desired goals.

In a nutshell. The people that communicate with their coach frequently and fully embrace the Food4Thoughts process achieve the best results.

Do you cater for different types of dietary preferences such as vegan, vegetarian, pescatarian and halal and other religious requirements?
It’s very simple. We cater for everyone. The plan is created according to your specific requirements and tailored to you and your lifestyle. When you sign up, you will complete a questionnaire which allows to create the perfect plan for you.
I don’t live in the UK. Is this programme for me?

The plan is suitable for everyone around the world. The only difference for people currently living in the UK, Ireland and UAE is that we create plans specifically from where our customers shop. We intend to expand in the near future and include different supermarkets from around the world to our database allowing for further flexibility. Our Food4Thoughts promise  is that we will work very closely with you to ensure that the plan is completely and utterly tailored around the foods you love.

Do you cater for food intolerances and pre-existing medical conditions?
Yes. We cater for most food intolerances and pre-existing medical conditions. However, if in doubt please contact us first. We highly recommend you seek medical advice before embarking on your Food4Thoughts journey.
Do you provide exercise plans?
Food4Thoughts is still very much in its infancy, and F4T Fitness is currently a work in progress. At the moment, we do however, provide some generic guidance on exercise, along with live workouts 3 x per week via our social media page. In addition to this, you can expect to be challenged on a regular basis by your nutri-coach with different exciting objectives to accelerate your progress towards your desired goals.
When will I receive my plan and hear from my nutri-coach?
Your own dedicated nutri-coach will be in touch at the very latest 5 days before your plan is due to start with your new plan allowing you plenty of time to ask any questions and do your food shop.
What happens if I don’t like some of the food on my plan?

Be under no illusion. This food plan is all about you. If you dislike anything, then please bring it your nutri-coaches attention. The initial plan we send you is always preliminary and gives you the opportunity to go over your plan in depth with your nutri-coach ensuring that your plan is perfect from the get-go.

It’s absolutely vital that you love your plan. Don’t forget, you can make alterations to your plan as and when you need allowing for an ever-changing plan. You’ll never get bored! This is the beauty of Food4Thoughts.

Do you provide the food for the plan?
No. However, we do plan to incorporate a food preparation service in the near future
I’m trying to lose weight and it seems like there is a lot of food on my plan. Is this right?

This is the most common question from our existing clients. Many are surprised at the sheer volume of food on the plan. However, don’t be deceived. There is a lot of food, but not a lot of calories. We calculate the calories for you based on your body profile and activity level. It is vital that you are completely honest about your current exercise regime provided on the questionnaire. Please trust the Food4Thoughts process. We make things very simple by taking away all the mathematical calculations in nutrition. Follow your plan – achieve sensation results. It really is as simple as that.

How will this plan save me money?
Ask yourself this. How much money do you spend on takeaway’s each week? £20 to £30 per week? How much food do you waste and throw in the bin each week? With Food4Thoughts, you know exactly what you will be buying each week. There is no reason to waste food any more.
What sort of progress should I expect to make on my journey?

Managing your expectations is a key part, not only to your motivation but also your overall success with Food4Thoughts. Your success is our success.

It’s absolutely imperative that you do not become fixated on your weighing scales. Weight loss and fat loss are two very different things…

There are several different factors that affect a person’s weight such as, hormones, water retention, salt consumption, muscle atrophy and bowel movements etc. Just because you haven’t lost weight momentarily, this does not mean you haven’t lost fat. We encourage all of our clients to take measurements and progress pictures throughout their journey for self-reassurance. Of course, for those looking to lose body fat, your weight will decrease throughout your journey.

On average:

  • females can expect to lose 0.5kg – 1kg per week.
  • Males can expect to lose between 0.5kg and 1.5kg per week.
  • On a weekly basis, this amount per week will fluctuate, hence why it’s an average.

Rest assured, when something isn’t right your coach will fix it. Trust the process. If in doubt, give us a shout.

Is there an age limit to those who can embark on the F4T journey?
Yes, as it stands, we are only accepting applications from individuals who are 18+. However, we are happy to discuss management of minors through parental guidance and supervision. We encourage all minors to eat sensible and to exercise regularly
How can F4T help me manage my new weight and maintain?

Food4Thoughts isn’t just about losing or gaining weight. We are so much more. The importance of maintaining weight is just as much value as the latter. Many people yo-yo diet for years unsustainably with no real results, progressing and digressing continuously. This is a recipe for disaster. Let Food4Thoughts create you a recipe for success.

Once you have achieved your desired goal, we will create you a “reverse dieting plan”. This involves increasing your calories periodically and methodically back to maintenance calories. This technique prevents rapid fat gain and prevents you from diminishing your hard work and all you have achieved so far. Along with this we will also ensure that you have the knowledge and tools to make smarter food choices going forwards.


We offer a range of plans to suit every goal and budget. 
Choose your plan from the list below to get started.



£97.00 / month

Get a taste of the “Food4Thoughts Formula” This plan is here as an introductory to Food4Thoughts. You’ll have the chance to embrace this unique, supportive system which won’t allow you to fail. You’ll receive your own designated Nutri-Coach and a four-week personalised nutrition plan.

Our most popular


£291.00 every 3 months

Boost your confidence, boost your self-esteem and boost your way to becoming the best version of yourself with your personal Nutri-Coach and forever changing bespoke nutrition plan.


Goal Crusher

From: £499.00 every 6 months

Fuel your body, fuel your mind with this goal crushing, mind boosting, physique changing programme. After 6 months you will reveal a reflection physically & mentally you’ve longed to see.


Life Changer

£899.00 / year

Life changed. A F4T brand ambassador, a role model. A completely different person mentally, and physically. You’ll find yourself naturally pushing new boundaries along with inspiring those around you.



Your own personal and dedicated nutri-coach. They are key to your success.
Become part of an ever growing community.
Additional hands on support during emotionally difficult times. Your coach is your friend!
Changes to your plan to allow for special events such as birthdays and weddings etc. It’s all about you and your lifestyle!
Weekly check-ins along with regular guidance and support – we won’t let you fail.
A personalised food plan centred around all the foods you love and even the supermarket you shop at!
Changes and tweaks to your plan at your request allowing for an ever changing plan. You will never get bored!