“Will I lose weight on a plant-based diet?” is one of the most common questions we get asked. We don’t make any weight loss claims, but our focus on making healthy diets easier and creating more nourishing eating habits means many people do experience diet weight loss while eating our plant-based meals.
Over 70% of Americans are overweight or obese: weight loss is a concern for many. Losing a few pounds is a reason many people start a healthy meal service. We’re here to support those of you looking to shed some pounds, and those of you simply looking for a healthy plant-based diet or a more convenient lifestyle.
Splendid Spoon: What one thing should everyone know about weight loss?
Eliza Savage: What works for your best friend, your sister, or your husband may not work for you. I approach every client as an individual experiment. No one else has your genetic makeup, nutritional needs, or preferences. There are general better ways of eating, but there isn’t a “one-size-fits all” method. Additionally, there’s no magic solution. Generally, weight loss comes through mindfulness, preparedness, and a willingness to change habits.
SS: If I need to lose weight, is Splendid Spoon the answer?
ES: Splendid Spoon can absolutely be a powerful tool to help you lose a few pounds and transition to a healthy diet. Eating the meals Splendid Spoon delivers, you fill up on ready-to-eat vegetarian meals that are already prepared, opting to fuel your body with plant-based, high-fiber meals, and limit your intake of processed foods, animal proteins, and inflammatory dairy products.
Whether you consume a super clean diet already, or are looking to make healthier choices, Splendid Spoon offers a healthy meal service which is a quick and easy solution for you to improve your eating habits without thinking too much! Here’s what I would recommend for a day of Splendid eating if you’re trying to lose weight:
Breakfast: Pre-made Splendid Spoon Smoothie
Lunch: Splendid Spoon Bowl
Dinner: A salad composed of a few cups of leafy greens; 1 cup of plant-based protein (lentils, beans, quinoa); 1–2 healthy sources of fat (2 tablespoons seeds, 8–10 walnut halves, 1 tablespoon homemade vinaigrette, ½ an avocado).
I’d also recommend doing Splendid Spoon’s Soup Reset (aka soup cleanse) once a week: it’s a lower calorie day designed to help you reset. Give it a shot to kickstart your week (especially if you’ve had a big weekend). If you’re feeling hungry on the Soup Cleanse day, try these snacks.
SS: Will following a plant-based diet help with weight loss?
ES: A plant-based diet can absolutely promote weight loss as it generally means you’ll eliminate high-fat and highly processed meats, processed foods, and added sugars. Lots of research supports these claims for weight loss and shows that a plant-based diet also has many other health benefits.
It’s very important to be mindful of portion sizes if you’re implementing a plant-based diet: it can be challenging to get enough protein without overdoing the carbs, and to feel full without excessive amounts of dietary fat. As a guideline, for one meal I’d stick to 1 cup of protein-rich carbohydrates (quinoa, lentils, beans, chickpeas) and 1–2 servings of healthy fats (1 serving = 1–2 tbsp of oils, dips, dressings; 1 ounce nuts; 2 tablespoons nut butter; ½ avocado; 3 tablespoons hummus).
My go-to healthy eating tips for plant-based meal recommendation is: ½ plate of non-starchy veggies (leafy greens, tomatoes, cucumbers), 1 serving of protein-rich carbohydrate or protein alternative (quinoa, lentils, beans, chickpeas), 1 optional additional serving of carbohydrate (sweet potato, rice, corn), and 1–2 servings of healthy fats.
SS: What’s the best way to approach weight loss?
ES: In my opinion, the best way is with a full lifestyle approach. There are so many factors that affect weight loss including what you consume, how much, when, how active you are, stress levels, sleep quality, schedule and eating opportunities, gut health, etc.
I tailor every client’s weight loss journey to their needs, preferences, and lifestyle. Within this framework, we address the above lifestyle considerations, and then talk about optimal choices, portions, and balance throughout the day. I like to open their eyes to various options and delicious ways to enjoy healthy foods, rather than focus on what they’re limiting and restricting.
While I do not believe in counting calories, it can be helpful to be mindful of caloric intake if you’re not seeing the results you want. However, don’t forget that food quality matters: 100 calories of avocado is not equivalent to 100 calories of candy!
SS: Are there certain nutritional profiles we should look for if we want to lose weight?
ES: It depends on the individual, but generally I’d recommend low simple carbs, moderate protein and healthy fat, limited fruit, and lots of fiber-rich vegetables. Portion control and balance throughout the day to promote blood sugar stability is paramount!
Curious if Splendid Spoon's meals will fit into your weight-loss journey? Give them a try! Our weekly menu is packed with plant-based, nutritionally-dense, delicious meals that will keep you satisfied no matter what your personal health goals are! Try our ready-made plant-based meals delivered to your door.