The Gentle Nutrition Course By No Food Rules

Gentle Meal Planning & Non-Diet-y Nutrition. For Mental and Physical Health!

A weight-neutral, gentle nutrition course that teaches you to eat in a way that feels good. Without going back to tracking, counting, measuring, or obsessing!

6 Weeks of Gentle Nutrition Education


1 Nutrition Focus
Each Week


9 Exclusive Meal Plans & TONS Of Recipes


 Permission To Have Your Cake—And Eat A Salad, Too!

Bravo, gorgeous! You broke your food rules and learned to trust your body. That means…

🍩 Donuts do not phase ya.

🍦 Ice cream is no longer inhaled!

🍞 And carbs? They’ve gone from foe to BEST friend.

But as AMAZING as allowing all foods and honoring taste hunger feels mentally…you might not be FEELING your best physically. (I know I didn’t!)

Here’s what I want you to know:

You 👏  are 👏  allowed 👏  to want more energy, balanced meals, and better nutrition. Even as an Intuitive Eater, nutrition DOES play a role! (Just not the LEAD role it played before.)

There’s a next step in your journey. One final step. And, you might already be craving it 😉

Introducing: The Gentle Nutrition Course!

No Food Rules Gentle Nutrition Course Offerings

The 6-week course that teaches Intuitive Eaters to embrace gentle nutrition and plan out meals that feel good—without feeling diet-y, restricted, or obsessed!


Intuitive Eating + Gentle Nutrition = BFFs

When you want to turn up the dial on your physical health without sacrificing your mental health…finding the right path can feel like walking in a diet culture minefield!

SO many options out there are heavily weight-focused, steeped in diet culture, or straight up diets-in-disguise. And it’s okay to not go near ‘em with a 10-foot pole.

Nutrition Without The Diet? Yes Please!

In my 6-week Gentle Nutrition Course, I’ll teach you how to choose foods because they FEEL good to you. Not because some diet—or the version of Intuitive Eating you see on Instagram—tells you to.

My approach isn’t prescriptive OR restrictive, and it’s definitely NOT a one-size-fits-all plan. It’s about turning up the volume on your intuition—and putting EVEN MORE distance between you and diet culture.


Gentle Nutrition Is My Peanut Butter (I Love It More Than Jam!)

Colleen Christensen Sales Page Headshot

Hey, gorgeous! I’m Colleen: Registered Dietitian Nutritionist, past dieter, and current food freedom expert. I use my courses and content to help gals like us ditch diets and eat in a way that feels good.

👉 And while I DO use and looove me some Instagram, I have a bone to pick with it! Insta makes intuitive eating look like it’s ONLY donuts, cookies, cake, and carbs—leaving OUT nutrition entirely. Which is guaranteed to leave ya feelin’ like poo and thinking intuitive eating “didn’t work” for you!

I created The Gentle Nutrition Course to help you become a TRUE intuitive eater. So if you LOVE food freedom but you want to feel good too, girlie, this is your missing piece!

You’re Allowed To Be Intuitive And Incorporate Nutrition Into Your Days

Intuitive eating is ALL about doing what feels right to you. So gentle nutrition? It abso-freaking-lutely fits in!

Gentle Nutrition Is For You If…

  • You’ve been working on intuitive eating
  • You want to dive deeper into gentle nutrition
  • You’re struggling or scared to implement gentle nutrition
  • You want to save time, money, and stress with meal planning and prep…but NOT get obsessive

It's NOT For You If...

  • You’re at the beginning of your intuitive eating journey
  • You’re still working on breaking food rules
  • You’re just looking to follow a set meal plan
  • You’re seeking a “quick fix” weight loss diet

Stop Being Told What’s Healthy & Learn To FEEL The Difference

Mastering gentle nutrition is the final step to becoming a full-on intuitive eater and eating in a way that feels good for life!

You Won’t Be Told What To Eat, You’ll Learn How To Eat


Each week, we focus on ONE area of nutrition, and you get a video lesson, a sample meal plan, recipes, and a grocery list to help you experiment with working it into your life. 

You’ll also get a weekly reflection sheet to fill out—this is where the intuitive part comes in!—so you can make your OWN decisions about what feels good and what’s most important to you.

And all the plans are SUPER flexible—so you can follow to a T, take a few ideas for inspo, or ignore it and take your own approach!

Week 1 Clipboard icon

Week One

Nutrition Basics & Meal Planning Intro

Week 1 Clipboard icon

Week Two

Feeling The Difference With Fruits & Veggies

Week 3 toast icon

Week Three

The Power Of Whole Grains & Fiber

Week 4 avocado icon

Week Four

All About The “F” Words: Fats & Fish

Week 5 milk icon

Week Five

Demystifying Dairy & Hydration


Week 6 snack food icon

Week Six

The Whole Truth About Processed VS Whole Foods

Everything You Need To Master Non-Diet-y Nutrition


✅ 6 weeks of nutrition guidance via easy-to-digest (see what we did there?) video lessons (also available via a private podcast!)

✅ 9 weeks of easy-to-execute, flexible, dietary needs friendly gentle nutrition focused meal plans and grocery lists to use over and over

✅ TONS of 30-minute recipes and grocery lists for major time savings

Limited Time Freebies + Bonuses!

The Gentle Nutrition Course Bonuses

🌟Dealing With Fatphobia & Diet Culture Workshop

🌟How To Find Intuitive Movement Workshop (+4 body neutral pilates sessions!)

🌟2 months of the *NEW* No Food Rules Non-Diet online meal planner + recipe index

🌟Lifetime access to ALL future updates and LIVE coaching sessions! (Next live session = Fall 2022)


Join Now For Lifetime Access To ALL Future Updates and Live Coaching Sessions!

That’s right, gorgeous! If you join The Gentle Nutrititon Course right the heck now—at THE lowest price I’ll ever offer it for again—you’ll lock-in your own VIP access to ALL future course updates AND future rounds of live coaching.

That means you can refer back to the material for life…

Access updated content as soon as it’s ready…

And hop on in to ANY live The Gentle Nutrititon Course coaching calls I do in the future! (Next live session where I walk through these 6 weeks with you = Fall 2022)

So whether you’re ready for gentle nutrition TODAY, or you’re still working on intuitive eating but want to this course in the future, this program is for you—and now’s the time to join!

Total Value: over $6,300

Your Price: $279 with a one-time payment!

Gentle nutrition course member testimonial
Gentle Nutrition Course screenshot
Member Screenshot

Daily DMs & FAQs

When does the course start?

You get instant access the moment you enroll! The next live coaching round will hapen during the fall or 2022. You will have access to this live round of the course at no cost! I will go through the course with you and there will be group coaching sessions every week. Group coaching calls will be recorded so you can watch after if you can't make it live and you'll be able to submit questions before!

You can absolutely choose to go at your own pace or do the course when it's the best time for you! No need to do it live with the group if it doesn't work for you!

When will this program be offered again?

Enrollment for this program will re-open in the fall of 2022 however it will be at a higher price and may not have the >$1,000 of bonuses that it does not.

Is it family friendly?

All meal plans are totally customizable! I'm not a fan of super obscure ingredients and I always think about budget when picking recipes. If you have little ones who aren't adventurous eaters these recipes can absolutely work as well. For example, if it's Thai pasta night you can reserve some noodles to serve to the kiddos with the meat and veggies- sans sauce!

How many servings do the recipe make?

All breakfast, lunch and snack recipes are designed to serve 1 however you can scale them up easily by multiplying! Dinner recipes serve 4 but, again, you can divide them to reduce or multiply them to increase!

I have dietary needs. Will this work for me?

Yes! Gentle nutrition is completely customizable and in this program you'll learn how to apply it to YOUR unique life. All recipes will have modifications for dietary needs such as plant-based diets and allergies. If you need anything else that's what's so great about being a founding member... you can just ASK for it! You truly get to ensure you get EXACTLY what you need!

Are there refunds?

I want to make sure you're suuuuper happy with the program! So if after 7 days from the time you purchase you realize this isn't your jam then no worries. You'll get a full refund!

What if I need help getting started with intuitive eating?

If you're new to intuitive eating I'd recommend joining The SociEATy intuitive eating community where you can get a solid foundation before diving into gentle nutrition!

What if my question wasn't asked?

Shoot me an email at [email protected] let's get it answered!

Diet Culture Doesn’t Own Nutrition, You Guys!

They don’t own green smoothies, salads, or veggies, either.

💥If ditching diets has left you in a state of full-blown REBELLION…

💥If you’re reaching for fries NOT because you really want them—a perfectly good reason to have fries!—but because you feel like choosing a salad means choosing diet culture…

💥Or if you’re still SHOVING veggies into places you don’t want ‘em because you feel like you’re “supposed to”...

Then girlie, you are READY for Gentle Nutrition!

Join Now & Get Lifetime Access for Just $279

This is a unique, limited-time offer you do NOT want to miss!

When you join now you’ll ALWAYS have access to the most up-to-date version of our course. And, you’ll have a VIP invite to any future live coaching sessions I offer!

Can’t stick out the full 6 weeks right now? Not ready to focus on nutrition and meal prep yet? No worries! You can still join now to lock-in the LOWEST PRICE I’ll ever offer again, and hop on into the materials when you’re ready! You have lifetime access and can start or press pause at any time.

What Course Members Have To Say:

Guilt Isn’t An Ingredient. So Don’t Add It!

In my 6-week Gentle Nutrition Course, you’ll learn to take the morality OUT of food and make decisions that support your physical and mental health.

So you can eat in a way that FEELS good—body, mind, and soul—for life!

Challenge Prize Terms + Conditions

For each task you complete during this challenge you'll be entered to win the prize. Physical prizes are only available to those who live in the continental USA. Should you be a winner and reside outside of this area you will be provided with a comproable prize (ex: gift card or a free month inside the membership; prize is subject to disgression of The SociEATy and not able to be chosen by the winner) Winner will be chosen the following month after the challenge and the prize will typically be shipped withing ~1 month.

Testing Daily Prompt

Daily Journal Prompt
Pick a body-positive phrase for the day. Write this phrase 10x.

Testing Daily Task List

Daily Tasks

tips to help honor your hunger

1. "Wake Up" Your Hunger Cues

In stage 3 of The SociEATy we talk about how to "awaken" your hunger cues. To do this you need to so something called "biological reconditioning" which includes eating every 3-6 hours, eating to satisfaction and including carbs, fat and protein.

2. Brain Rewiring

If your brain is saying "don't eat!" talk back to it. Rewire your thoughts like we discuss in stage 1 video 3. "My body deserves fuel and I don't need to feel guilty over that!"

3. Practice!

The best way to overcome the guilt and fear of honoring hunger is to DO. Ask yourself what is holding you back. Worry of weight? Checkout stage 1 & 2 for more info on this!

create an emotional eating toolbox

Now, for each emotion list 3-5 ways in which you can cope with that emotion in a constructive way. For example, if your emotion is boredom maybe you’d write: do a puzzle, paint my nails, walk the dog or start a new book. If it’s stress, maybe you’d say take 5 deep breaths, make a to-do list, journal about how you feel, step away from the stressful task and take a walk around the block. Do this for each of your emotions.

1. Write down common emotions you feel

This is just going to be a place for you to start, you can always add to it later as you begin to notice emotions arise.

2. Create an action plan for each emotion

When you feel emotional eating coming on ask yourself the following questions:

3. Now it's time to use your toolbox!

  • Am I hungry or do I have a specific craving? If so, eat!
  • What am I feeling? Can I identify the emotion?
  • What do I need? What tool from my emotional eating toolbox can I use?

how to be free from food guilt

1. Approach your thoughts with curious awareness.

Where did this thought come from? Is this thought serving me or helping me achieve my why? What do I know to be true about the thought itself or what this thought will lead me to?

2. Take this thought and ask: Is this true?

Just observe them without judgment. You can do this by imagining that these thoughts don’t necessarily come from you- because that’s the truth.

3. Now, reframe this thought.

Adjust it to match what you know to be a food freedom truth.

Use this 4 step thought assessment and reframing exercise to help overcome food guilt.

4. Reflect on the situation.

Did it feel better to your body honor your hunger, craving, etc? Do you feel empowered for listing to YOU and not diet culture?

tips to eat more mindfully

1. Limit Distractions

Try gain 1 even sense back (ex. listening to a podcast VS watching a video) It can be incredibly helpful! This may take some planning ahead.

2. Describe Your Meal

Pretend you'll descibe your meal to a friend after- pay super close attention!

3. Take A Break

Make a plan to pause 2-3x during your meal. Set your fork down, take a sip of water, and just take a moment to pause and reflect on the food itself and your physical sensations.

tips to help honor your fullness

1. Don't get too hungry

Typically you'll want to aim to fuel your body every 3-6 hours maximum to prevent this

2. Eat mindfully

Limit distractions while eating and check in with how the food tastes, smells, etc.

3. Practice self-talk

Remind yourself that you can have this food again and check in with how you might feel if you do/do not keep eating. What will feel good?