Online nutrition and strength coaching

I used to bloat after one meal. Then I stopped asking what to cut.

I'm Liz High. Me and my coaches help women get lean whilst eating the food they love. A non-restrictive meal plan, a training plan made for you, a check-in every week.

Apply for 1-1 coaching Get a free example meal plan

“I love the idea of ‘eating what you want, adding what you need’.”Alana Rowbotham8 Jul 2024, Trustpilot
4.8 on Trustpilot143 reviews, as of 11 Nov 2026
525K on Instagram@liz.bitesback

Liz High smiling in a navy gym set under stone arches

“I love the idea of ‘eating what you want, adding what you need’.”Alana Rowbotham8 Jul 2024, TrustpilotRead the reviews

More protein
More balanced meals
More structure
More consistency
More food that satisfied me
More nourishing foods
More rest
More stress relief

Before, a normal day for me

This wasn't a “I feel a lil bit bloated”.

Nausea. Every morning.

“nausea every morning”from my gut post

Move through my day

Drag through the day. Each line is put together from the post quoted under it. The clock times are a sketch.

Yours might not be this bad. If you're bloated come 6pm, this is my story.

Close portrait of Liz High with auburn hair, looking into the camera — Calprotectin
My result, stool test

**376***µg/g*Flagged high

Lab reference: under 173376
A stool marker for inflammation, mainly in the intestines. One test, my own. The range is my lab's and ranges differ between labs.

Hi, I'm Liz. This is my story

At my most “disciplined”, my body was at its worst.

For most of my life I thought the answer was eating less. I did lose weight, but...

<1,200kcal a day
That was me for years. I lost my hair and my period, all whilst doing everything “right”.
By 2022
I'd stopped restricting, started lifting properly and got rid of the food guilt.
The test
Then my gut went. Nausea every morning, stomach pains, bloating after meals, extreme fatigue. A stool test came back flagged high, and I was then diagnosed with gastritis, which is inflammation of the stomach lining.
What I did
Most tips I found were low FODMAP or extremes. With my history of disordered eating, I had to find another way. So I asked a different question: what can I add?
2,500+kcal a day
That's me now, with chocolate most days. I still sometimes bloat after a full day of eating. Nowhere near as bad as before.

This is my experience, not medical advice. Bloating that doesn't go away is worth a GP visit, and the NHS says the same. Gut symptoms and disordered eating often go together, in both directions. If food rules are making your gut or your head worse, say so to a GP.

Liz grinning into the camera, the photo from the same post — Liz High, from my post

From my post

Turn a card over

Off the feed

Balance, babbbyyyy.

My photos, my captions. This is what the plan has to leave room for.

Liz on a beach at golden hour in a yellow set, holding a spritz — We all love a cheeky beveragino but don't go OTT every single weekend.

Liz laughing with a slice of pizza in her hand — enough food, enough protein, carbs

Liz taking a big bite of a brownie in a pub — you can eat cake and still lose fat

Three custard tarts on a plate — Enjoying dessert but adding more protein

Liz being kissed on the cheek by her brown poodle — flexibility, balance, peace around food

The Bite Back Method

What can I restrict?What can I add?

Five steps, in the order I did them. They're mine. Your coach builds your plan around your goals, your food and your training, starting from the same question.

01Mine, from my journal

Find your triggers

I kept a journal of when I flared up. I couldn't swap what I hadn't spotted.

Alcohol
Stress
Energy drinks
Lack of sleep
Protein powders
Garlic
Certain sweeteners
Strawberries?! lol

02Substitutions, not restriction

Swap, don't cut

~~Energy drinks~~Ginger tea
~~Protein puddings every day~~Naturally high protein yoghurt
~~Sweeteners~~Honey
~~5 hours of sleep~~7 to 8 hours
Takeaway a couple of times a month stays.I am not a boring fart who is going to tell you to cut it out.

03What went back in

Then add

It is not a flex to starve yourself. Eating less had only made things worse for me, so I put food back on the plate.

What I addedMine, not a prescription

More proteinSkyr, kefir yoghurt
More fibreBerries, chia, flaxseed
CarbsEvery day, still
ChocolatePretty much every day
Food that satisfies meMore of it

About 90% whole foodsSome fun foods

This is 1,700 calories worth of food. 120 g protein and 30 g fibre, in a day of eating I've shared.

One craving, with fibre and protein next to it. My snack rule

04What I aim for

Calm it down

I got leaner by doing LESS. I just needed to work smarter, not harder.

7-9hours of sleep
2+rest days a week
3-5strength sessionsLIFT SOME WEIGHTS. CAPPEESH?
8-10ksteps a day

05Most important

Don't be a dick to yourself

“I still eat sugar every day, I still go out for food most weeks. But I just focus on these things the majority of the time.”

In coaching, fat loss means a small calorie deficit with more protein and more fibre, a plan made for you and a coach who checks in every week.

The steps above are what I did for me. They are not medical advice, and symptoms that don't go away are one for your GP.

Apply for 1-1 coaching Get a free example meal plan

1-1 coaching, the Accelerate programme

What you get. All of it made for you.

Nutrition and fitness coaching with me and my coaches. Nothing here is a template with your name on it. Under five of the cards, a client says it in her own words.

Liz High in a taupe gym set, stretching under stone arches

4 day plan, for example

Training

A workout plan made for you

Built around your week and your gym, with progressive overload so you actually get stronger.

My workouts and meal plans have all been created according to my requirements too.Mariya10 Sep 2026, Trustpilot

Nutrition

Targets set for you

Calories1,700
Protein120 g
Fibre30 g

Example: a day of eating I've shared. Yours are set for you.

Every week

A 1-1 check-in

We work through any struggles, change your plans and keep you accountable.

Check-ins were always thorough and I enjoyed looking to the week ahead together to make sure I was on track.FM6420 Aug 2025, Trustpilot

The plan behind the plan

Three phases, so you're not dieting forever

1DeficitA slight calorie deficit, to lose body fat.
2Reverse dietCalories go back up, slowly.
3Maintain or buildWhere the muscle gets built.

A plate of chicken, chips, salad and tzatziki held up by a pool

Food

A non-restrictive meal plan

Food you love stays in. Carbs and chocolate included.

I finally felt heard with the coaching, listening to all the foods I dislike, and the exercises I didn’t like.Alana Rowbotham8 Jul 2024, Trustpilot

Technique

Feedback on your form videos

Send a clip over. We help you with your form.

She encouraged me to send workout videos so she could analyze my technique and give me feedbackEszter18 Aug 2026, Trustpilot

Real life

Help with social occasions

So it never feels restrictive.

Holidays
Meals out
Takeaway night
Drinks

She guided me through lots of social events and always kept a constant line of communication to answer any questions I had.Jennifer Jenkins4 Sep 2024, Trustpilot

The app

Your plan, your coach, in your pocket.

Meal plan, training, check-ins and chat with your coach, all in one app with my name on it. Open the check-in and send it.

Example screens. The names, numbers and messages show the layout, not a client's data.

Meal plan

BreakfastLunchDinnerSnack

Dinner

RecipeSlow cooker marry me chicken450 kcal, 50 g protein

RecipeHealthy katsu glow ramen510 kcal, 45 g protein

Recipe5 minute sushi saladMeal prep, no cooking

RecipeProtein glow soupCarrot, sweet potato, cottage cheese

Day 1: Upper body

6 exercises, 16 sets

Chest press3 sets, 6 to 10 reps

Seated row3 sets, 6 to 10 reps

Shoulder press2 sets, 8 to 12 reps

Lat pulldown2 sets, 8 to 12 reps

Start workout

Time00:50

Set2 / 16

Chest pressPlanned: 6 to 10 reps, rest 180 s

#RepsKg

11022.5

2922.5

3822.5

From your coach: one lighter warm-up set first, then these three.

Up next

Seated row3 sets, 6 to 10 reps

02:10Rest

LizBite Back

Mon 09:12

Morning! Loved your check-in. Let's add some protein to breakfast this week.

Mon 09:40

On it. Can the chocolate stay?

Always. Have what you want, add what you need.

Write a message

The recipe hub

We eat around here. Welcome to the right side of the internet.

800+recipes in the hub, with calories and macros

Adding is easier when dinner is something you actually want. These are mine, straight from my feed. Tap a reel to see what goes in.

My snack rule

Have what I want, add what I need.

1One cravingChocolate
2Fibre or volumeFrozen berries
3ProteinSkyr or kefir yoghurt

“before you know it you've had the whole entire bar”

Slow cooker marry me chicken450 kcal, 50 g protein

Seared fish on a rocket and tomato salad — **Crispy-skin fish on rocket**Dinner

Protein glow soupCarrot, sweet potato, cottage cheese

A bowl of ramen with chilli and spring onion — **Healthy katsu glow ramen**510 kcal, 45 g protein

5 minute sushi saladMeal prep, no cooking

Chicken tacos with feta on a plate — **Chicken tacos with feta**Lunch

Sticky chicken glow brothRice, pak choi, lime

A plate of Greek food held up over the sea — **And on holiday, I eat the lot**Balance

“there are meals on my plan which I will continue to make again and again.”

Katherine Mansfield13 Jun 2022, Trustpilot

Client spotlights

Three clients, as I told it on my feed.

My words about them, from my own posts. Their results are theirs and not a promise of yours.

01Client spotlight

Stronger, fuelled, and several half marathons later

One of her biggest challenges was under-fuelling her active lifestyle.

When Liv joined, her goal was simple: get stronger, build muscle, and feel fit and confident in her body. Liv has built over 10kg of muscle and completed multiple half marathons.

What we focused on

Gradually increasing calories to support muscle growth, energy and performance

“She now trusts her body, fuels it properly, pushes through challenges and shows up for herself even when things feel hard.”

02Client spotlight

Binging and no confidence, to eating balanced and a whole new lifestyle

whilst still going on holiday and enjoying life inbetween!

When this gorgeous client came to us she kept gaining and losing weight which was impacting her confidence. Now she has lost over 37lbs.

How?

Guidance on how to navigate more social occasions so it never feels restrictive

“It's never about restriction ... it's about balance and nourishment”

03Client spotlight

“I want to get more ab definition and be more lean”

The title of my post about her.

I'm so proud of this beautiful client who came to me as she has given it 100% and been soooo adherent.

How has she done it?

Enough weighted ab workouts to build definition in her core

“This is only the start and soon we will be doing a reverse diet”

Individual results, in my own words from my Instagram posts. Photos go in once each client has said yes.

Reviews

And in their words, not mine.

Lines from clients' reviews on Trustpilot, exactly as they wrote them, with the name and the date.

4.8on Trustpilot, from 143 reviews.
Read 11 Nov 2026.

87% five star8% one star

Not every review is five stars, and they are all there to read.

“My relationship with food has improved an insane amount and I never thought i’d get to this point.”

Jade12 Oct 2026

“And she doesn’t make me do squats and encourages me to eat burgers, which is the biggest win!!!”

Sophie Church13 Nov 2025

“The meal plans were pretty easy to follow, genuinely tasty and never felt boring or restrictive.”

Loren13 Apr 2025

“I look more toned and feel stronger, but more importantly, I feel happy and that’s exactly what I was after.”

Yasemin27 Apr 2026

“The meal plan is tailored to include foods I love eating (even chocolate!) and has vastly improved my relationship with food.”

Jillian Walsh14 Jul 2023