The Smart Servings Plan
Follow the #5 steps to get your guidelines. Then go to step #6 and use the digital calculator at the bottom of the page to build your plan.
#1. Finding 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.
Each food group below is based on average calories per serving — so with a varied diet, the numbers balance out and the plan works.
#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 25 calories, and you’ll choose from the approved vegetable list, to keep things simple and delicious.
#4. Add in Your Healthy Fats
Next, include your healthy fats. Most women will choose a minimum of 2/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.
#6 Refine Your Plan With The Calculator.
1. Enter your servings — add in your protein, vegetables, healthy fats, and carbohydrates based on the portions you calculated in the steps above.
2. Use the Extras field to add in your lifestyle layer calories — the flexible portion of your day for fats, carbs, or small treats.
3. Check your daily total — if it’s within your calorie target, you have your plan.
Now download the free Smart Servings Food List to know exactly what to eat from each food category. Every food includes its individual serving size — so you always know exactly how much to put on your plate.
FREE DOWNLOAD
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