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Program starts May 2

a mediterranean diet weight loss program

Finally get the scale moving and your health improving, without starving yourself, even if you are over 40!


Don't miss this opportunity!


Our proven, 4-step plan has helped countless others get on the path to healthy, sustainable weight loss.

"For the past couple of weeks, I have had absolutely no emotional eating nor any sugar addictions. Eating well-rounded Mediterranean meals, appears, so far, to have handled and balanced out both those issues, and I simply haven't noticed any of those triggers or impulses in me any longer.”

— Verified Weight Loss Program Participant


You know that you need to lose weight but you just can't seem to make it work.

Maybe you, like many of our clients, have felt...


"I have failed and regained repeatedly. I just want to quit."


"I've resisted changes for years but now I am at my heaviest and I feel terrible."


"The things that worked for me before don't seem to be working anymore."


You’ve always thought of yourself as a generally healthy eater. And yet, every year the scale increases. You’ve tried a number of different diets, maybe even including the Mediterranean Diet, but all the new rules and new foods are overwhelming. You can't seem to stick with it.

You wish you knew how to lose weight and keep it off the right way.

  • You’ve tried it all… keto, diet pills, the grapefruit diet. Nothing works, or it only works for a little while and you sacrifice your health or happiness in the process.
  • Diets like keto might work for short-term weight loss but they are wreaking havoc on your health. You want to lose weight AND lower your cholesterol, blood pressure, or risk of heart disease!
  • There are so many ways of eating, all with conflicting information-- how should you know what will help you lose weight and maintain it for the long term?
  • You aren't a big cook, and it's disheartening that all the "diet" recipes seem to be complicated and unappealing.
  • You heard about the Mediterranean Diet from your doctor, but you aren't sure it'll help with weight loss or you haven't been able to make it work for weight loss.

You are trying to make it work, and yet you feel confused, discouraged, and a little desperate.

Despite your best efforts, your weight keeps climbing and soon you will be at your heaviest yet. Your doctor has started talking about medication.

Other women make it look easy. But for you, it has been anything but.

Most people struggle with this! You're not alone.

What if losing weight and keeping it off could be a whole lot simpler?


Personalized Coaching in a Comprehensive Group Program


And I want to give you the tools to help you take back control of your weight & health!!

After years of helping adults lose weight as a Registered Dietitian with a Certificate of Training in Adult Weight Management (RDN, CD), I know that improving your health and weight is not easy.

I've learned that when your weight journey feels out of control, the best thing you can do is focus on small changes you can make. A proven, evidence-based approach to weight management, with plenty of accountability and cheerleading, is what keeps my clients moving confidently in the right direction.

I'd love to share this approach with you too!

My ultimate goal is to help you find a pleasurable, healthy way of eating that will enable you to get to the weight where you feel your best and keep it there. Join me to be the next success story!

You can find out more about me HERE.

Yes I need this. 

"Sam has been a wonderful, consistent source of helpful gentle, and honest support and strikes the delicate balance in coaching of motivating, while being completely caring & respectful, giving non-judgmental, practical advice while letting us explore and tailor this journey for ourselves. Slow and steady really does appear to win this race, and I feel I am on a completely new positive trajectory."

-Verified Weight Loss Progam Participant

It's Your Turn for Success.

Just imagine if you could......


  • Move confidently towards weight loss without hunger, uncontrollable cravings, or restrictive dieting.


  • Reduce your risk of chronic diseases like heart disease, cancer, & Alzheimer's (& possibly reverse them!)


  • Have more energy and feel awesome so you can do all the things you want to do with your life.


  • Understand how to maintain your healthy lifestyle for the long term. No more yo-yo dieting!

In 8 weeks, this could be you:

(Program starts May 2)


"I met my first weight loss goal (during the program) and I'm on track to meet my next goal!"


"This program has reminded me I have everything I need to succeed, and I'm finally making progress!"


"This is actually a journey I could stick to for the rest of my life and enjoy the journey."

"I've done many weight loss and healthy eating programs from Weight Watchers to Isagenix. Too much money wasted and too much guilt for falling off the wagon.

This program has reminded me I have everything I need to succeed, and I'm finally making progress."

-Verified Weight Loss Program Participant


a mediterranean diet weight loss program

The expert-led, personalized program that hand-holds you through changing your diet.

We help you get to the weight where you feel your best and keep it there! 

Our eight-week program focuses on mastering your relationship with food and increasing self-awareness around why and how you eat to assist in managing weight. By the end of our time together, you will feel confident, in control of your nutrition journey, and finally moving in the right direction.

If you are overwhelmed, discouraged, or find yourself jumping from diet to diet with little long-term success, this is an opportunity that I promise you will not want to miss.


"I found it incredibly helpful being apart of a group. I would recommend the program to anyone looking to get a jump start on a healthy diet without making any drastic changes."

-Angie B. (verified prior program participant)

Our Proven 4- Part Process:

Built by experts for your success.

Mediterranean Diet Principles

The Diet has been named the "Best Overall Diet" for FIVE years in a row by top health experts. No prior knowledge is necessary. Our experts teach you nutrition 101: from what to eat and what to avoid, to how to transition to avoid overwhelm and how to understand current diet trends.

Personalized Behavioral Modification

Knowing what to eat isn't enough. You need to know how to help yourself follow through, too. (We all know that this isn't as easy as it sounds!) Learn how to understand your "Why", how to set a better, smarter goal, and how to reflect on your current lifestyle and meal choices.

Live Accountability & Hand Holding

Our proven program will empower you to change your life with effective nutrition strategies and direct, live support from our nutrition experts. Learn what contributes to weight gain, how your triggers affect you, join LIVE coaching calls with our experts, and join our online group for added accountability!

Your Unique Healthy Plan for Life

You will work hard to create a plan that helps you reach your goals and fits within your real life. Then, you will learn how to maintain it with ease! From dining out strategies, to incorporating mindful eating, to creating a plan for lasting success, we've got you covered. Maintain a healthy weight for life!


"Here were my personal results of this program:
1. I lost 8.8 pounds (I met my 5 pound goal and am on track to meet my second goal!)
2. I successfully created the process of cooking on a regular basis.
3. I saved money by canceling a pre-planned meal program I had used before because I thought I was too exhausted and not creative to cook regularly, which hasn't been true at all.
4. I was able to travel, attend social events, visit with friends and family. I had built such a solid foundation of healthy habits from this program, I was able to get right back on and continue my weight loss journey."

— Verified Weight Loss Program Participant

What's Included:

We provide all the tools you need to lose weight and feel great, the Mediterranean way.

When you join Thrive: Mediterranean Diet Weight Loss, you get all the tools, live coaching, and accountability that you need to start moving confidently towards your weight loss goals. Our proven process provides a step-by-step plan to make it easy, so you can move forward quickly and confidently.


Our Comprehensive Weight Loss Curriculum is based on the latest science & research and includes everything you need to succeed. This is personalized nutrition coaching in a comprehensive group program!

  • Live weekly coaching calls with our nutrition expert for personalized support for your unique health situation and challenges. Game-changing lessons, a-ha moments, and lots of questions answered!
  • Health Improvement Journey Workbook is your step-by-step guide to making lasting changes. Learn how to build a plate the Mediterranean Way, how to set a smarter goal, how to analyze your current lifestyle, how to read nutrition labels, how to know your why, how to understand where you are and where you want to go, and so, so much more! Full of practical exercises, workbooks, and reflections to keep you going.
  • Goal Setting Exercises, Reflections of Current Meal Choices, Dining Out Practical Example, and Tracking Workbook Pages are all included within the Health Improvement Journey Workbook.
  • Bite-sized Video Lessons follow alongside the Workbook. Lessons include: how carbs, proteins, & fats fit into a healthy lifestyle, how to analyze meals and snacks, how to handle treats and special occasions, how physical activity fits in, how to understand different diet trends, how eating triggers affect your success, how to deal with emotional eating, and tons more! Listen on the go for support anytime.
  • 5 Day Mediterranean Diet Sample Meal Plan contains easy, delicious recipes to help keep your dinners interesting and on track.
  • Ultimate Mediterranean Diet Grocery List can go with you to the store for added inspiration.
  • BONUS: Mediterranean Diet Cookbook contains plenty of nutritious recipes that you will enjoy for years.
  • BONUS: Mediterranean Diet Quick Start Guide helps you get up to speed quickly; includes all the latest science.


The power of committing for eight weeks, with a group of like-minded people, cannot be understated.

There's no "starting over on Monday" when you have the accountability of a committed timeframe, a group of people going through the trenches with you, and a coach to walk every step with you.

You will learn how to push through challenges and setbacks (because it's not a matter of IF challenges will happen, but of WHEN they do and HOW we respond to them). We will be right there with you, coaching you every step of the way!


Accountability groups can be the key missing piece for many people.

Research shows that people can be 95% more likely to accomplish a goal when committing that goal to an accountability group or partner. Our small, personalized program puts you together with others in a similar situation and a nutrition expert to lead you. This is accountability at its most effective!

How would you like to be 95% more likely to reach your weight goals? Join us today!


  • Favorite Mediterranean Diet Recipes Cookbook: never worry about what to eat! Over 30 easy, delicious recipes that follow Mediterranean Diet principles and will have you looking and feeling your best. Includes breakfast, lunch, dinner, snacks, and sweets (a $20 value).
  • Mediterranean Diet Quick Start Guide: if you are a Mediterranean Diet beginner, this is the guide that you need! Based on the latest science & research, this 30-page guide explains every part of the Diet and Lifestyle so you can get started right away (a $20 value).
  • Health Changing Printables: print them out and post them in your kitchen to help you stay focused and make changes in the least amount of time (a $7 value).


No program will work unless you put the effort in and we are pretty sure that you are going to LOVE this program! But if you don't, we offer a 30-day happiness guarantee. You have nothing to lose (except the weight).


The content you need to create a plan that works for YOU. Includes all manner of instruction so you can use what works best for your learning style: live sessions, prerecorded videos, written materials.


Live, personalized coaching by our Registered Dietitian to keep you on track, especially when you get stuck. Your coach is your cheerleader, educator, motivator, and sometimes a (gentle) kick in the pants!


The power of committing for eight weeks, with a group of like-minded people, cannot be understated. There's no "starting over on Monday" when you have the accountability of a strong community.

"I have learned to not be afraid of foods that contain fat or carbohydrates. My sugar intake is at the lowest it’s ever been. I have so much more energy."

- Verified Prior Program Participant


You deserve to make yourself a priority

Registration opens only a few times per year. Don't miss your chance!

  • Access to Thrive: a Mediterranean Diet Weight Loss Program, our expert-led weight management course that includes both video and written materials to cater to your learning style (a $150 value).
  • Health Improvement Journey Workbook to take you step-by-step through the course, filled with practical worksheets to help you apply the lessons right away (a $99 value).
  • Work directly with our Weight Loss Expert and Registered Dietitian in weekly group coaching sessions (coaching sessions valued at $899).
  • Enjoy accountability and community with like-minded others in a private Facebook Group (a $99 value).
  • Free Bonus: Mediterranean Diet Quick Start Guide, full of life-changing information (a $20 value).
  • Free Bonus: Favorite Recipes Cookbook, with Mediterranean Diet recipes designed to help you manage your weight (a $20 value).
  • Free Bonus: several printable resources to help you stay focused and make real changes in the least amount of time (a $7 value).
  • Program retails: $1,345. Actual cost: just $399 for the full program. LIMITED TIME OFFER.

People are seeing amazing success with the Mediterranean Diet*:

"I've lowered my blood pressure and cholesterol and have kept diabetes away after losing 47 lbs with this new way of eating. It will be 5 months for me following this diet.

Loving it, feeling so much better." 

~Micheline N.

"The last blood test I had, everything was up: bad cholesterol, sugar, hemoglobin, and pain.  My doctor and friends were all concerned. 

Since starting the Mediterranean Diet, I have lost 39 lbs!"

- Jerry K.

Frequently Asked Questions

I have a birthday, wedding, etc coming up. Can I still do the program?

Yes, we encourage you to! For many people, it’s pretty unlikely to go two months without some type of celebration or festive eating occasion.

In many cases, it’s actually preferable to do this program while you are also navigating life circumstances… because that’s how life is going to be once the program is over!

Your expert coach can help you put strategies in place to navigate sticky situations so you can learn how to make healthier choices even in the midst of all the things life throws at us!

How do I know this program is for me?

The Thrive Program is for anyone looking to master their relationship with food so they can move confidently towards their health and weight goals.

Are you ready to ditch the fad diets and commit to learning better nutrition strategies? Are you ready to positively impact your health and your weight? Do you like having expert-created resources that show you exactly how to confidently move towards your healthy living goals? Have you ever wanted to work directly with a nutrition expert to help you achieve your goals?

Then this program is for you!

What's included with my purchase price? What happens after I purchase?

This program includes several parts: live group coaching calls with a nutrition expert, a written Workbook, prerecorded videos, email support, bonus materials like cookbooks and printable worksheets, and an optional private Facebook group.

All the materials for the program will be sent to you the day before the program begins. Instructions will be provided for accessing live coaching calls and the Facebook group, should you desire to do so.

(Your attendance at the live coaching calls is not required, but recommended. We will make recordings available to you as well.)

Are there any prerequisites to the program?

You do not need to have any nutrition knowledge in order to participate.

In order for this program to have the maximum benefit, you should be willing and able to make your health a priority. You should plan to invest between 2 and 4 hours per week in this program. That time will be split between the videos, group involvement, and lifestyle modifications.

The return on this time investment will be moving towards a healthier, lighter you!  

Is this Program worth the investment?

In a word.... YES! Research shows confidently that structured programs, expert instructions, and nutrition plans yield great results.

This is how we have designed our program: with the curriculum, coaching, and commitment that you need.

In addition to this, accountability is huge in effectively shaping behavior change, according to the latest research. The American Society of Training and Development found that you’re 95% more likely to succeed at a goal if you have ongoing appointments with your accountability partner or group. You will receive accountability from your Dietitian in coaching calls and from fellow program members in the Facebook group.

Increased accountability means better results. You can do things that you couldn’t do without it!

Research also shows that people are substantially more committed to something they pay for-- and so much more likely to achieve amazing results! Invest in yourself and reap the benefits.

Will I have to buy any "special foods" or supplements?

No “special foods” or supplements are required! This program will help you understand the positives and negatives of your current lifestyle and the best ways to to move to a healthier way of eating.

By the end of 8 weeks, you will have an eating strategy that is perfectly suited to your palate and lifestyle!

Why is this Program 8 weeks long? I want to lose weight right now!

The Program is two months long because it takes 66 days on average to create and test a new set of habits. 8 weeks is long enough for many people to go through parties, work events, or holidays. You can work with your Registered Dietitian to create strategies for all of these life events so that you can be successful not just during the program but in your longer-term life too!

Happily, many clients start seeing results in the very first couple of weeks! Aside from weight loss, our clients report having more energy, less bloating, better blood sugar control, improved confidence in their food choices, and less brain fog in the very first week or two.

It is advised that you strive to lose one to two pounds per week for long-term weight loss. This is exactly what you can work towards with our program!

Is this a book?

No, the written resources (workbooks, cookbooks, and bonus downloads) are provided to you as digital downloads, which you are welcome to print if you prefer. Nothing will be shipped to you.

This program also provides you with access to prerecorded videos, live coaching calls, and a private Facebook group. These resources are all to be consumed via computer, tablet, mobile phone, or internet connected device.

Is a group program effective?

Yes, it really is.

The group accountability allows many people to achieve what is pretty hard to do on their own: modify their diet and lifestyle in a way that sets them up for lifetime success.

The expert guidance by our Registered Dietitian ensures that the dietary changes you make will be in line with nutrition recommendations for best health. No more fad dieting or yo-yo dieting.  

But, you can absolutely do this program alone, if you prefer. The group coaching calls and private Facebook group are awesome opportunities for community. You can alternatively follow along with the prerecorded videos and workbook and still achieve great results.

What topics will be covered in the course?

Part of the benefit of this program is not only what you will learn through the workbook and videos, but also during the live coaching calls.

Here's a simply of what will be covered during the program:

• Analysis of current lifestyle
• SMART goals
• Nutrition 101
• Overview of weight management principles
• How to build a healthy plate the Mediterranean Way
• Meal planning and prepping
• Mealtime tips
• Dining out without regret
• Intuitive eating
• Physical activity recommendations
• And more!

"This program is 100% worth doing: informative and motivational! Hold yourself accountable and join the Mediterranean movement!”

- Brandi B. (verified prior participant)


Sometimes we can get so focused, that we don't see that there might actually be a better way.

Weight loss can be like this quote—often you know what to do, but it’s so frustrating that you can’t seem to do it. Or you are so focused on the things you can’t eat or can’t do that you miss what might be a better way.

People all day long would contact us with similar concerns, specifically around losing weight in a safe, healthy way that they could maintain! Many of our clients had tried keto, diet pills, skipping meals, and were having little to no success.

They wanted to successfully lose weight AND get healthy with the Mediterranean Diet.

We knew that we needed to bring Samantha Kay, a top certified weight-loss expert, onboard so that she could help people who had specific weight management concerns.

As Sam started to work 1:1 with clients, sharing her proven process for getting people moving in the right direction, there were so many good benefits.

In addition to losing weight, clients were seeing:

  • Improved relationship with food
  • Increased energy throughout the day
  • Decrease in cholesterol, joint pain, blood pressure
  • Better blood sugar control
  • Decreased brain fog
  • Feeling more in control around food
  • Confidence in yourself and your ability to make changes
  • And, of course, WEIGHT LOSS!

But this story is not about those clients.

Because although your story might look and sound a little different than this one, a healthy weight journey is exactly what we want for you too.

No more frustration and confusion.

No more fad diets that leave you feeling terrible.

Maintaining a healthy weight is the primary concern for 59% of women.

Excess weight, particularly obesity, can impact almost every aspect of health, from reproductive and respiratory function to memory and mood. Obesity increases the risk of several debilitating diseases, including diabetes, heart disease, and some cancers.  

Losing as little as 5 to 10 percent of body weight offers meaningful health benefits to people who are obese, even if they never achieve their “ideal” weight, and even if they only begin to lose weight later in life, that weight loss can really have a positive impact (according to research out of Harvard).

Weight and nutrition are about so much more than health. It’s about feeling great in your skin: comfortable with how you look and good about how you feel. It's about being energized throughout your day so you can do all the things that you love to do, whether that’s hiking, playing golf, traveling.   

Clearly, this is a very important topic. It begs the question...

Why are so many people failing at weight loss?

Most people make at least one of the following, extremely common mistakes. Doing so can make your weight loss super challenging, if not impossible.


Why is modifying our diet and lifestyle so hard?

Because there’s a pro and a con to every change we make.

For example, how will your schedule need to change if you want to start cooking at home more often?

Many people underestimate how critical it is to think through these kinds of impacts before jumping in. 


A goal without a plan is just a wish.

Have often have you said this: starting Monday, I’m going to start eating “more veggies” or drinking “less coke”. But, what is more/ less? How do you know if you have hit that goal?

Research indicates that goals need to be specific, measurable, achievable, realistic, time-bound, and able to be evaluated and rewarded to be effective.    


Foods so much are more than the energy they provide. The nutrients can be critical to helping to manage our cravings. Foods with lots of nutrients, water, and fiber can help us feel fuller with fewer calories without even trying.

The nutrients and vitamins help our bodies recognize the food we have consumed and feel satisfied.


We all want to lose weight as quickly as possible. Unfortunately, weight loss doesn’t work this way.

Research indicates that the faster we lose weight, the more likely we are to put it right back on.

Weight lose of 1 to 2 pounds per week can be healthy and sustainable for many people.

How can you avoid these pitfalls in your own life?


Option one is to keep doing what you are doing—trying to figure it out all on your own.

You can keep struggling, keep feeling overwhelmed, keep feeling like you don’t have a clear plan for success. And you might get there eventually, but it’s probably going to involve a lot of trial and error and it’s probably going to be painful.


Option two is to avoid those most common mistakes.

Take a few minutes to think about what needs to change. For each goal, break down the pros and cons. Focus on quality foods like those on the Mediterranean Diet, avoid deprivation diets that promise crazy weight loss (and don't deliver), and set impactful goals for yourself.

There is a better way to lose weight than through the latest fad diet.

The point is not to struggle and fight to lose the same weight over and over.

The point is to lead a life where weight naturally stays off of you because the energy that you use is balanced with the energy that you intake.

That sounds easy.

Look: losing weight is never “easy” despite what people on social media would like you to believe. But, it can be far easier, far more rewarding, and far more successful with the right strategies in place. Like avoiding those common mistakes!

And guess what?

How to move forward strategically, avoiding those mistakes and others?

That’s exactly what you will learn in our Thrive: Mediterranean Diet Weight Loss Program.


DON'T WAIT! Doors to Thrive: Weight Loss are OPEN now!


Ready to be the next success story?

"I've done many weight loss and healthy eating programs from Weight Watchers to Isagenix. Too much money wasted and too much guilt for falling off the wagon.

This program has reminded me I have everything I need to succeed, and I'm finally making progress!"

"For the past couple of weeks, I have had absolutely no emotional eating nor any sugar addictions. Eating well-rounded Mediterranean meals, appears, so far, to have handled and balanced out both those issues, and I simply haven't noticed any of those triggers or impulses in me any longer.”

I found it incredibly helpful being apart of a group. 

I would recommend the program to anyone looking to get a jump start on a healthy diet without making any drastic changes."

"I feel like this course is providing a true solid foundation that I never had before.

It seems realistic, manageable, doable, and that this is actually a journey I could stick to for the rest of my life and enjoy the journey."

It's Your Turn