Welcome. Before I design your personalized protocol, I want to send you a Quick Start Blueprint — a simple meal plan to build momentum before our first appointment.
This 2-minute form tells me how to tailor that plan to your body, your kitchen, and your training level. No wrong answers. Be honest — it's how I do my best work.
So I know who I'm writing to.
Macros differ between male and female bodies. This sets your protein, carb, and fat targets — clinical, not personal.
This drives every scaling formula in your guide — eggs, fruit, water, portions. No judgment, just math.
Pick all that work for you. I'll build your breakfast around the options you can actually live with.
The carb side of your breakfast. Pick your favourite.
For lunch and dinner. Pick every protein you eat — the more options I have, the better your plan.
The 3 PM anchor uses an OROWEAT keto tortilla as the carb. Pick the protein style that fits you best — I'll show you all three options on your plan.
Be honest — not who you used to be, who you are right now. Everyone starts somewhere.
So I know what equipment to program around.
Read the agreement, certify your PAR-Q+, confirm your full name, and sign with your finger or mouse below. Without this on file, I can't release your meal plan or your workouts.
IMPORTANT: PLEASE READ CAREFULLY BEFORE SIGNING. By signing this document, you are waiving important legal rights, including the right to sue.
In consideration of José Diego Botezelli and the Jose Diego Botezelli PhD Institute (collectively, the “Institute”) permitting the individual named below (“I” or “me”) to participate in the nutrition, exercise, and wellness activities (the “Activities”) described in the Client Agreement dated [Date of Program Acquisition] (the “Client Agreement”), and for other good and valuable consideration, I agree to the following terms.
The Activities include, without limitation:
I am aware and understand that the Activities involve many risks, dangers, and hazards, including but not limited to:
I voluntarily participate in the Activities and freely accept and assume all risks, whether known or unknown, and whether caused by the negligence of the Institute or otherwise.
I hereby waive, release, and forever discharge the Institute, its directors, officers, employees, agents, representatives, successors, and assigns (collectively, the “Releasees”) from any and all claims, demands, damages, costs, expenses, and causes of action of any nature whatsoever, including those arising from negligence, breach of contract, or breach of any statutory duty (including under occupiers’ liability legislation), that I may have now or in the future in connection with the Activities.
I agree to defend, indemnify, and hold harmless the Institute and all other Releasees against any and all losses, liabilities, claims, damages, costs, and legal fees arising from my participation in the Activities or from any third-party claim related to my actions.
The Institute’s Privacy Policy is available in the client portal. I may request a copy at any time. It explains how my personal information is collected, used, and protected.
Email is not considered a confidential or urgent method of communication. The Institute checks email regularly but does not guarantee same-day responses. Email should not be used for medical emergencies. If I choose to send personal health information by email, I accept the security risks.
Any dispute arising from this Agreement or the Client Agreement will be resolved by arbitration under the Arbitration Act, S.B.C. 2020 in Coquitlam, British Columbia, before one arbitrator (or three if the parties cannot agree on one). The decision of the arbitrator(s) will be final and binding, with no right of appeal. Initial arbitrator costs will be shared equally, and the arbitrator may award costs in their discretion.
This Agreement together with the Client Agreement constitutes the entire agreement between us and supersedes all prior understandings. If any provision is found invalid, the remainder remains in effect. This Agreement is governed by the laws of the Province of British Columbia and the applicable federal laws of Canada. It binds me and my heirs, executors, administrators, and next-of-kin, and benefits the Institute and its successors.
I confirm that I have read this Agreement carefully, understand all its terms, and am voluntarily signing it. I am aware that I am giving up substantial legal rights, including the right to sue the Institute and the Releasees.
Here's what I've got. Tap Edit on anything to change it — or generate your meal plan below.
When you tap Generate, I'll build a simple 7-day meal plan — breakfast scaled to your weight, lunch and dinner using hand portions of your preferred proteins, and an afternoon snack with the OROWEAT keto tortilla as the carb anchor. Print it or save as PDF. It's yours to keep.