Build Your Meals For Sustainable Weight Loss

Posted: August 24, 2021

Weight loss can be simple and you don’t need to count calories if you understand the way your body digests different nutrients.

Your weight loss efforts need to be sustainable and last long term and it all comes down to adding 3 key nutrients.

The biggest mistake I see happening is women will overly restrict their calories  and get into a cycle of feeling stressed and overwhelmed around food.

This leads to a negative body image, worsening of their relationship with food, and eventually regaining all their weight back. 

I am going to share with you the exact formula I use with clients to help them lose weight without cutting out their favorite foods or obsessing over calorie-counting.

  1. Aim for 20-30 grams of fiber a day
  2. Eating at least 20 grams of protein at every meal (this number will depend on many factors)
  3. A serving size of healthy fats at every meal (around 10-15 grams)

Learning to balance your meals with fiber, protein and healthy fats will help keep you satisfied and full and balances your blood sugar which helps curb cravings.

These 3 nutrients work together to help you lose weight in a healthy, sustainable way while nourishing your body.

Let’s talk about the details of each nutrient:

Fiber & Weight Loss

Fiber is a type of carbohydrate… yes you heard me right, it’s a carb. Don’t be drawn by all the fad diets that hate on carbs, carbs are good for you! They are your body’s main energy source, so you need them for your daily activities.

There are 2 types of fiber: soluble and insoluble. Soluble fiber is great for digestion, lowering cholesterol, and regulating blood sugar while insoluble fiber attracts water into your stool, making it softer and easier to pass with less strain on your bowel.

Sources of soluble fiber include: oats, apples, beans, and nuts

Sources of insoluble fiber include: whole wheat bread, legumes, and brown rice.

Both are equally important for your digestive health and your overall body.

Fiber acts like a sponge in the stomach drawing in water and making the food like a gel which helps you feel full. This leaves you feeling full for longer between meals which in turn helps regulate weight loss. 

Aim for 20-30 grams of fiber per day which can easily be achieved by switching some of your food staples like white rice to brown rice or adding fruits or vegetables to your meals.

Tips for increasing fiber in your diet:

  • Replace white bread, rice, and pasta with whole wheat
  • Eat fruits and vegetables with skin on
  • Add in lentils, beans, couscous, or any legumes to your dish at least 2 or 3 times a week



When you hear protein, you think of meat and chicken… but did you know that lots of plant foods contain protein too like lentils and beans?

I recommend eating at least 20 grams of protein at most of your meals or aiming for 1/4 of your plate of protein. 

Food sources include: meat, chicken, turkey, eggs, fish, dairy products (milk, cheese, whey), legumes, nuts, seeds, quinoa, tofu, whole grains, leafy greens, soy, and hemp seeds.


Healthy Fat

Healthy fats help insulate and protect your bones and organs, aids in absorption of fat-soluble vitamins like vitamin A, D, E, K, supports hormone production and keeps you full.

A serving size of healthy fats at every meal would look like a tablespoon of olive oil on a salad or a handful of almonds as a snack.

Food sources include: olive oil, avocados, nuts, seeds, nut butters.

If you have a hard time staying motivated to lose weight, make sure to check out this blog post I wrote a few weeks ago!

Here is a 4-part reel series I created on Instagram if you want more details!

Part 1: Fiber and weight loss

Part 2: Protein and weight loss

Part 3: Healthy fat and weight loss

Part 4: Putting it all together