Smart Servings Plan

A Balanced Approach to Lasting Weight Loss

The Smart Servings Plan offers a balanced approach for those seeking structure without the stress of tracking every bite.

A guide on what and how much to eat while allowing for a balanced lifestyle.

You’ll get real nutrition from whole foods, with the flexibility to adjust your servings based on your goals, activity level, and lifestyle.

It’s a balanced approach that gives you structure when you need it, and freedom when you want it.

Ideal Body Weight for Women

For women, a healthy reference weight can be estimated by starting at 100 pounds at 5’0 and adding 5 to 7 pounds for each inch
above 5 feet. This gives a range, not a rule — body composition matters far more.

#1. Calculating Your Daily Calorie Needs

Most women can safely lose weight consuming between 1100 and 1400 calories per day, depending on current weight, body composition, and lifestyle. You don’t have to overthink it — simply begin with a calorie range that feels realistic and sustainable.

If you want a more personalized number, online calorie calculators can estimate your daily needs based on your current weight and activity level. The exact number isn’t as important as choosing a realistic target and staying consistent.

#2. Add in Your Protein Calories

Next, build your plan around protein. You’ll choose at least 5 protein servings per day, and each serving averages about 150 calories.

This will make up the base and the bulk of your daily calories, keeping you full while supporting muscle. Don’t worry about memorizing protein amounts — you can use the protein sheet.

#3. Add in Your Daily Vegetables

Now add your vegetables — this is important, so don’t skimp. Aim for 4 cups a day, with 2 cups at lunch and 2 cups at dinner.

Vegetables help control appetite, support gut health, and keep you satisfied without adding many calories. On average, each cup is only about 20 calories, and you’ll choose from the approved vegetable list, t to keep things simple and delicious.

#4. Add in Your Healthy Fats

Next, include your healthy fats. Most women will choose 2 to 3 servings per day, and each serving averages about 100 calories. This gives you steady energy, supports hormone balance, and makes meals more satisfying. Simply select from the approved list and portion it out — small amounts go a long way.

Some people choose to skip #5 add in carbs and instead, add in extra fat to top up their calories. This would be ketogenic diet.

#5. Add in Your Carbs and Extras

By this point, you’ve likely used 1000–1100 calories between protein, vegetables, and healthy fats. The rest of your daily calories can come from carbs and extras — things like whole-grain choices, fruit, or even a small dessert.

Aim to get most of these calories from the whole-carb food list, but don’t feel guilty about enjoying a little treat. This flexibility helps you stay consistent without feeling deprived. Each serving from the list is approximately 80 calories.

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