Munch Nutrition & Cooking


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About Mary

Mary is a registered nutritionist (RNutr), specialising in public health nutrition. She is the face behind the Munch Community Cooking programme, where she has achieved exceptional outcomes helping people develop a healthy relationship with food.

Mary has over ten years of experience working within communities and with families, children and individuals, helping them to improve their diets while building their skills and confidence in cooking from scratch.

Mary is also a level 4 qualified personal trainer, specialising in exercise referral for weight management and type two diabetes.

Mary helps people achieve practical and realistic behaviour change, enabling them and empowering them to live happy, healthy lives.

Personalised Nutrition

If you feel like you need to make some changes to achieve a healthy balanced diet, reboot your energy levels and feel better, a personalised nutrition plan might be what you need.

In a world of diets, food fads, influencers and aspirational cooking, it is easy to be overwhelmed by all the conflicting information that bombards us. With a personalised nutrition plan we will work together to find a food routine that suits you, your lifestyle and your commitments. We will look at how you can make some realistic, long lasting changes around real food, cooking and nutrition.

How Does it work?

The modern world is fast paced and hard to navigate, often food is an after thought.

Your personalised nutrition plan is all about empowering you to make some dietary changes, cook more and feel better.

We aim to encourage energy levels, regulate blood sugars and restore feelings of well-being for you (and your family).

Mary offers realistic dietary recommendations to suit your lifestyle, help you achieve a balanced diet and develop long term changes and behaviours.

We look at the basics of good nutrition, no fads; we unravel the media minefield of sustainable nutrition and talk about the importance of cooking from scratch.

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Nutrition Consultation – Your Personalised Nutrition Plan

This is an in-depth analysis of where you’re at with your diet, your cooking habits, your lifestyle and why you want to make a change.

  • It all starts with a discovery call. This will last around 15-20 minutes, so we can get an overview of each other and check we are a good match. I will send you a short diet and lifestyle questionnaire and you will also receive your free copy of Munch Lunch & Dinner. (photo of the book here and some images of recipes)
  • We will then meet in person, or via zoom for your Nutrition Consultation. This will last around 90 minutes. The focus here is to work on a Personalised Nutrition plan, for you to make some long-lasting realistic changes that work for you. We will have a in-depth discussion which includes the following:
  • Health and lifestyle assessment.
  • To consider your symptoms/ reasons why you would like to make a change.
  • Medical history – heart conditions, blood pressure levels, type one diabetes, type two diabetes/ prediabetes, any other conditions.
  • Medication and/or supplements.
  • Dietary analysis, around: dietary habits, meal times and snacks (what you eat and when you eat).
  • Drinks – including tea, coffee and alcohol.
  • Water intake.
  • Sleep patterns.
  • Activity levels.
  • Stress levels.
  • Allergies, intolerances and any other dietary requirements.
  • How does food make you feel.
  • How would you like food to make you feel.
  • Personal goals around food, weight, body image and nutrition.
  • Why you want to make a change.
  • After the consultation session you will be sent a follow up summary of what we discussed, including recommendation and realistic time frames for starting and achieving behaviour change. We will schedule a follow up call to see how it is going after a few weeks and discuss any next steps.

Price: £236

Cooking

Do you need to build your skills and confidence in cooking from scratch? Maybe you need some new ideas for quick, simple, go to, mid-week meals? Perhaps you’d like to get your family, friends or housemates all cooking together, learning about healthy eating and enjoying a delicious nutritious meal?

Whatever your motivation, cooking and eating together is undoubtably a holistic experience, proven to enhance well-being, and a wonderfully sociable way to spend quality time with the people you love.

Cook the Book!

Private cooking sessions in your home, following the towards plant based ethos. 

One to one, family or small group* sessions.

*up to four people; larger groups can be accommodated, please enquire.

Would you like to make some changes within your home around meal times and cooking?

Cook the Book is a fun and informative way to get the whole family cooking and eating together. It’s a great way to learn about healthy eating while spending some quality time with the people you care about.

  • It all starts with a Pre-consultation discovery call. This will last around 15-20 minutes, so we can get an overview of each other and check we are a good match. I will send you a short diet and lifestyle questionnaire and you will also receive your free copy of Munch Lunch & Dinner. (photo of the book here and some images of recipes)

We will choose two recipes from Munch Lunch & Dinner for your cooking sessions.

  • We then meet in your home for a simple 90 minute in person guided cooking session. We will cook two recipes. All ingredients and equipment will be provided.

You do the cooking!

  • We talk through all the elements of sustainable nutrition, why we are cooking what we are cooking, how to eat, the importance of balance, fibre and a towards plant based approach. We discuss seasonality, simplicity, batch cooking, flavour combinations and substitutes, as well as the importance of cooking together and eating together.
  • The session is relaxed, fun and informative.

Price: £276

Hungry for more?!

If, after your cooking class, you feel like you could benefit from another cooking session, we can do this at a reduced rate of £226.

You choose the recipes we will bring everything you need, show you how to Cook the Book AND do the washing up!

Price: £226

Personalised Nutrition & Cooking – All the pieces of the pie!

Could you benefit from all of the above?

Nutrition and cooking are intrinsically linked, so if you’d like to improve your skills and confidence in cooking from scratch, while matching these skills with an improved diet and nutrition plan, to suit your lifestyle; then this is worth thinking about. After all, health is wealth!

  • It all starts with a Pre-consultation discovery call. This will last around 15-20 minutes, so we can get an overview of each other and check we are a good match. I will send you a short diet and lifestyle questionnaire and you will also receive your free copy of Munch Lunch & Dinner.
  • We will then meet in person, or via zoom for your Nutrition Consultation. This will last around 90 minutes. The focus here is to work on a Personalised Nutrition plan, for you to make some long-lasting realistic changes that work for you.
  • We then meet in your home for TWO simple 90 minute in person guided cooking sessions. We will cook two recipes. All ingredients and equipment will be provided.

All the pieces of the pie includes a post programme review and evaluation, which can be done via zoom and lasts 40-60 minutes.

This is a focus group style meeting which we will schedule in for one month after your last cooking session.

This is an opportunity for you to tell me about how you have been doing since we last met; any changes that you have made and managed to stick to, any challenges that you are still facing, any break through moments that have made you feel WOW.

It is also an opportunity for me to offer any follow up advice and guidance, and for us to discuss whether you would like to take any further steps.

Follow up and review and evaluation. Next steps. (40-60 minutes)

  • This is a focus group style meeting which we will schedule in for one month after your last cooking session.
  • This is an opportunity for you to tell me about how you have been doing since we last met; any changes that you have made and managed to stick to, any challenges that you are still facing, any break through moments that have made you feel WOW.
  • It is also an opportunity for me to offer any follow up advice and guidance, and for us to discuss whether you would like to take any further steps.

In Mary’s new book, Munch Lunch & Dinner, you will find advice on sustainable nutrition, chopping guides and easy read recipes. The aim is to break down any barriers you might have towards cooking from scratch.

Mary’s recipes are simple, straight forward, healthy guides to eating well on smaller budgets.

No fads, just food.

Price: £732

Giving Back

We are a social enterprise, this means all profits generated by our catering services are used to support our community programmes.

Our Community Cooking initiative is a structured programme offering fun, fully inclusive workshops for disadvantaged populations.

We work with families with children, young adults and adults with learning disabilities.

We run in person cooking workshops and cooking demonstrations, with the aim to take the fear out of cooking and help people to develop the skills and confidence they need to cook from scratch.

We are helping our communities build a healthy relationship with food, strengthen financial resilience, refresh their approach to the environment and waste less.

Get in touch

We can’t do anything without you, and that’s why it all starts with a chat. Call us on 07395 020373 or click the button below to talk through your ideas, answer your questions and start designing your perfect catering experience.

Get in touch