Mindful Meals & Beyond

6-week program: personalized nutrition, mindful eating, and healthy habits for your health goals.

27 July - 31 Aug 2025

This group nutrition coaching program is built for busy women who:

Are tired of yo-yo dieting and crave a sustainable, lifelong approach to health
Want to learn how to nourish their bodies and thrive without restrictive rules
Seek to understand the optimal balance between physical activity and rest
Value community accountability and support in their wellness journey

Meet Natasha

Hi, I'm Natasha—your Certified Precision Nutrition Coach and Fitness Trainer. In a world of overwhelming health information and fear-mongering content, building sustainable habits can feel inaccessible.

That's where Mindful Meals & Beyond makes a difference.

Together, we'll focus on what truly matters: understanding your unique nutritional needs, practicing mindful eating, and integrating supportive movement and rest habits. No rigid calorie counting—just learning to nourish your body while fully enjoying life.

Sign Me Up!

Weekly Themes

Week 1: Personalized Nutrition 1:1

Your guide to protein, carbs, fats. Know your needs & how to meet them.

Week 2: Your Meal Prep System

Planning your way to consistent & balanced nutrition.

Week 3: Mindful Eating

Understanding your body, emotions, hunger, and learn to satisfy cravings.

Week 4: Your Movement Blueprint

Building an exercise & NEAT routine that your body needs & works for you.

Week 5: Sleep & Recovery Strategies

Rest is productive. Optimize your body and mind through rest.

Week 6: The Balanced Traveler

Enjoying meals while staying consistent during busy weeks & holidays.

What you will receive with Rp 2,100,000:

6 Focused weekly group online coaching sessions, each exploring an essential health topic
Scheduled every Sunday, 2:30-4 PM Jakarta Time
Custom-calculated calorie and macronutrient targets tailored to your specific health goals
Progress-tracking tools and practical implementation guides
Supportive WhatsApp community for sharing wins, asking questions, and engaging in meaningful discussion
Optional add-ons: 1-hour private nutrition coaching sessions

EXCLUSIVE BUNDLE: Get the complete program PLUS 1:1 nutrition coaching for just Rp 2,500,000

Includes 1-hour private nutrition coaching sessions (Rp 750,000 value!)

Frequently Asked Questions

Will I lose weight?

While weight loss can be a positive outcome of improved nutrition, our primary focus is on creating a sustainable foundation for long-term health. By following the macronutrient guidelines and making consistent efforts, you may experience healthy weight loss. However, individual results can vary based on factors such as genetics, overall health, and activity level.

How do we track progress?

We'll track both quantitative and qualitative progress.

Quantitatively, we'll monitor your weight, body composition, and measurements.
Qualitatively, we'll focus on improvements in your energy levels, sleep quality, strength, endurance, emotional state, and digestion.

I will provide some prompts in the tracker to record your progress weekly.

Do I have to cook?

While cooking at home can be beneficial, it's not mandatory. We'll provide guidance on making healthy choices, even when dining out or grabbing takeout.

Will you create meal plans for me?

Rather than providing rigid meal plans, we'll focus on teaching you how to eat balanced meals in various settings. This flexible approach will empower you to make sustainable food choices in the long run.

Do I have to weigh my food / count calories?

While tracking calories can be helpful for some, it's not mandatory. Our focus is on mindful eating & understanding your macronutrient needs. By choosing whole, unprocessed foods and eating in alignment with your goals (whether maintaining weight, losing weight, or gaining weight), you can develop a sustainable approach to nutrition without the need for strict calorie counting.

What kind of support will I get via WhatsApp?

As your coach, I will follow up on your progress in Mindful Meals & Beyond WhatsApp group. Feel free to share your food logs, ask questions, and discuss challenges so we can all learn together.

Can I join if I'm breastfeeding?

Yes! I'll customize your nutrition plan to ensure you receive proper nutrition and hydration. For optimal results and safety:

Please consult with your doctor before joining. Your nutrition guidelines will be adjusted according to your existing medical recommendations
I recommend joining when you're 6+ months post-partum for the habit-building aspects

Michaela, Jakarta

Thank you so so much and keep inspiring ya sha!! Dari 6 minggu ini gw udah turun 2-3kg, dari konstan 57kg ke 54-55kg, dan lingkar pinggang udah turun 5-6cm. Celana yg dulu ga muat, udah mulai muat lagi bahkan harus pakai belt. Really recommended buat orang2 yg sering kejebak yo-yo diet & pengen memperbaiki relationship with food and exercises.

Hirma, Jakarta

Kak Tasha & the whole group has been really helpful & supportive during the process. I managed to gain 1kg in 6 weeks, thanks to Kak Tasha's tips & tricks, and other group members somehow became a reminder & motivation to myself.

Nadine, Jakarta

Progress BB dr 66 ke 64 dalam 6 minggu. Aku suka sama Kak Nat karena ga maksain, dia ajarin aku ilmu yg bs aku pake seumur hidupku. Aku jadi lebih pede dengan perjalanan dietku, walaupun lama dibanding temen2ku yg instan karena ternyata banyak hal yg perlu diperhatikan lebih buat badan kita. Prosesnya yg bentuk jadi habits jangka panjang. Aku akan recommend ke keluarga dan temen2ku. Thanks a lot ka Nattt

Ardy, Jakarta

Natasha is a good coach! Jelas dalam memberi penjelasan, memberikan alternatif solusi apabila program yang diberikan susah dijalankan, selalu memberikan motivasi, dan tidak memaksa peserta. She is the right person if you want a fun yet productive in weight loss program!