Daily Compositions
Eight programme formats, each constructed around a specific nutritional objective — from a single mapping consultation to a sustained twelve-month engagement with quarterly review. Every format produces a written documentation record.
Eight structured formats
Nutritional Mapping Consultation
A single focused session covering the current state of a person's eating habits — patterns, gaps, and the two or three highest-leverage adjustments available within their existing routine. Output: a written summary document with prioritised observations and a suggested first-steps framework.
Individuals seeking a single, well-structured starting point without committing to a longer programme.
Foundational Habit Programme
Four fortnightly sessions structured to identify, introduce, and begin consolidating two to four foundational changes in daily eating habits. Emphasis on meal composition, portion calibration, and the formation of a reliable weekly structure. Output: programme documentation record plus a personal weekly menu framework.
Those new to structured nutritional guidance who want a contained, manageable starting programme.
Seasonal Eating Programme
A twelve-week programme aligned with a seasonal transition — designed to introduce and embed seasonal cooking habits into everyday nutrition. Covers regional produce mapping, flavour-led meal construction, and the nutritional reasoning behind seasonal alignment. Output: a seasonal ingredient guide and documented session record.
Those interested in whole foods and seasonal cooking as a primary route to better everyday nutrition.
Active Lifestyle Nutrition Programme
Designed for individuals with a regular sport and fitness routine who want their food choices better aligned with their activity level. Addresses pre- and post-activity food composition, energy distribution across the day, and recovery-supporting meal structures. Output: an activity-adapted daily structure document.
Recreational athletes, gym-goers, and active individuals wanting a more deliberate nutritional framework.
Weight Management Programme
A sixteen-week programme addressing weight management through a real food approach — structured around portion calibration, balanced meal construction, and the development of a reliable relationship between appetite and intake. No restriction targets; emphasis on composition and habit formation. Output: full programme documentation with a personal eating reference system.
Individuals with a clear weight management goal who want a durable, non-restrictive framework.
Gut-Friendly Nutrition Programme
A twelve-week programme focused on constructing a daily eating pattern that supports a well-functioning digestive environment. Covers fermented food integration, high-fibre plant diversity, meal timing, and the practical steps for rebuilding gut-friendly food habits within ordinary domestic cooking. Output: a personalised gut-friendly recipe collection and programme record.
Those wanting to improve digestive comfort and overall well-being through considered daily food choices.
Six-Month Sustained Engagement
Monthly sessions over six months, structured to build and consolidate multiple nutritional habits in sequence. Each session reviews the previous month's food choices, adjusts the documented plan, and introduces the next area of focus. The extended timeline allows habits to become genuinely embedded rather than observed and then abandoned. Output: quarterly review documents and a full six-month reference record.
Individuals ready for comprehensive, progressive engagement across multiple nutritional areas.
Year-Long Nutritional Partnership
The most comprehensive format — twelve months of monthly sessions with a full seasonal cycle, covering the complete range of Olbek programme areas. Designed for individuals who want to rebuild their nutritional baseline across a full year, with documentation updated quarterly. Output: a comprehensive annual nutrition reference, four quarterly review records, and a complete personal eating framework.
Those seeking the most complete and documented nutritional transformation available through Olbek.
What each session contains
Every session within an Olbek programme follows a consistent internal structure, adapted to the current stage of the participant's engagement.
Eating record review
Each session opens with a structured review of the participant's eating record from the preceding fortnight or month. This is not a counting or scoring exercise but an observational one — identifying patterns, gaps, and notable shifts in the composition of daily meals.
Adjustment identification
Based on the review, one to three specific adjustments are identified for the next period. These are always practical and contextualised — "replace the mid-morning snack with this alternative" rather than abstract nutritional targets.
Nutritional context
The reasoning behind each adjustment is explained in sufficient depth that the participant understands the nutritional basis of the change — not to create dependency on specialist input, but to build the participant's own food literacy over time.
Documentation update
At the close of each session, the programme documentation record is updated. This is the living reference that accumulates across the programme — the adjustments, the reasoning, the observed patterns — and forms the complete record the participant retains after the programme concludes.
Supporting materials
Where relevant, written supporting materials are provided at the session close — seasonal ingredient guides, gut-friendly recipe suggestions, meal planning templates, or portion calibration reference sheets. These are format-specific and individualised rather than generic handouts.
Begin with a mapping consultation
The Nutritional Mapping Consultation is the natural starting point for anyone uncertain which programme format fits their current situation. It produces a clear picture of where the most consequential changes are available, and makes the longer programme decision straightforward.