Find your perfect weight-loss Meal plan
Hey, I’m so excited you’re here! Welcome to your weight loss journey, and I truly mean that. This is the beginning of a whole new chapter of your life where you prioritize yourself and feel your absolute best.
The key to losing weight sustainably without restriction or feeling deprived is to shift our focus to include more high-protein, fiber-rich meals that keep you satisfied while creating a natural calorie deficit. But here’s what makes all the difference: consistency and creating a whole new lifestyle you can actually stick to. When you fill your plate with delicious, satisfying plant-based meals that support your goals, healthy eating stops feeling like work and starts feeling like the new normal, and you get consistent results! You got this!!
Now, before we dive in, I want to make something really clear. This is not your typical weight-loss plan. You won’t find some crazy weight loss advice straight out of “Skinny-Tok” here. Because here’s the truth: weight loss means nothing without health. What we want is to be our healthiest self, and we can absolutely promote longevity and vitality while on a calorie deficit. We’re making sure you get all your vitamins and minerals, because when we’re in a calorie deficit, our food sources matter even more. We’re making every bite count!
So here’s how we’re going to get started.
Step one: Use our calorie requirements calculator below to figure out where you should start. This will give you a personalized baseline based on your body and goals.
Calorie Calculator
And here’s my recommendation: I highly suggest starting with the gentle weight-loss option. I know, I know, it might seem slow. But trust me, it’s the best way to build consistency and get you started while actually seeing results, without too much of a dip in energy. Because if you’re here, I know you want a lifestyle change, not another quick diet that feels impossible to stick to and will have you gaining all the weight back three months later.
This is about shifting our focus to include more high-protein, fiber-rich meals that keep you satisfied while creating a natural calorie deficit. No restriction, no feeling deprived, just delicious food that supports your goals.
And here’s what makes all the difference: consistency. Sustainable weight loss isn’t about being perfect. It’s about showing up for yourself day after day with nourishing meals you actually enjoy. When you fill your plate with delicious, satisfying plant-based meals that support your goals, healthy eating stops feeling like work and becomes the new normal. And that’s when you get consistent results!
I’ve created meal plans specifically designed to support weight loss with high-protein, high-fiber, satisfying portions, and meals you’ll actually want to eat.
So let’s do this! You’re going to feel amazing, you’re going to see results, and most importantly, you’re going to build a lifestyle you can actually stick to.
You’ve got this!
I also recommend Tracking Your Starting Point
Let’s talk about tracking your progress. Because here’s the thing: the scale is not my favorite way to measure results. And I want you to understand why…
The scale doesn’t account for muscle gain, and since muscle is denser than fat, you might be getting leaner while the number stays the same. It doesn’t account for sodium intake, water retention, hormonal fluctuations, or the fact that you might have just had a big glass of water, which shows daily fluctuation. The scale gives you one tiny piece of the puzzle, not the full picture.
That said, if you do want to use the scale, here are two approaches that actually work:
Option 1: Weigh yourself every day. Don’t be afraid of it! This is just data collection. Record those daily first thing after waking up and going to the bathroom. Then use the average number once a week to track your actual progress. This helps you see patterns and stops you from freaking out over a single day’s number.
Option 2: Weigh yourself once a month. Pick three consecutive days, weigh yourself first thing in the morning after going to the bathroom, and use the average of those three numbers to track your results. This gives you a more accurate snapshot, free of daily noise.
But honestly? I want you to focus on so much more than the scale.
Take progress photos. These are for your eyes only, but trust me, they’re going to show you changes the scale never will. Sometimes you’ll look at a photo from a month ago and realize how much has shifted, even if the scale barely moved.
Use a tape measure. Measure your waist, hips, arms, and thighs. Write them down. Because you can lose inches while maintaining or even gaining weight if you’re building muscle and getting stronger.
Listen to yourself. How do you feel? How’s your energy? How do your clothes fit? Are you sleeping better? Do you feel stronger? These are the metrics that actually matter for your quality of life.
DEXA scan. If you really want accurate data on your body composition (muscle versus fat), a DEXA scan is the gold standard. It’s not necessary, but if you’re curious about what’s actually happening in your body, it’s worth considering.
Remember: the scale doesn’t tell the whole story. You’re building a healthier, stronger version of yourself. Focus on how you feel, how your clothes fit, and your energy levels. That’s where the real transformation happens.
Movement & Hydration: Your Secret Weapons
Let’s talk about two things that are going to make a huge difference in how you feel: movement and hydration.
Hydration is key. Aim for 2L (minimum) to 3L of water per day. This is especially important with the high-fiber volume in these meal plans. Staying hydrated helps with regular bowel movements, keeps your digestion running smoothly, reduces bloating, and keeps you feeling energized throughout the day. Trust me, proper hydration makes everything easier.
Movement matters. You don’t need to run marathons or spend hours at the gym. Start where you are and gradually aim to work up to 10,000 steps a day (upping by 500 daily steps at a time). This could be a morning walk, taking the stairs, parking further away, or a walk after dinner. Just move your body in ways that feel good.
And if you’re new to moving your body or want some structured guidance, use our intro workouts! It’s designed to ease you in without overwhelming you.
Remember, this is about building sustainable habits. Start small, be consistent, and watch how much better you feel.
A Note on Consistency (and giving yourself grace)
Here’s the truth: consistency doesn’t mean perfection. It’s totally okay to have a day off, to enjoy a birthday dinner, to have that piece of cake at a celebration. These meal plans are meant to inspire you and be personalized to your life, not control it.
In fact, making room for a little treat here and there is what allows you to do this for longer without feeling deprived. This isn’t about restriction. It’s about building a lifestyle that feels sustainable and enjoyable.
So if you have an off day? No problem. Just get back to it the next day. That’s what consistency really means.
And if you ever need any help or guidance along the way, just hit the Ask Sarah chat button on the home page. I’m here to support you!