Sheri Goodman Graham- Plant Based Dietitian and Lifestyle Coach

08/27/2026

🌿 Want a FREE One-Day Plant-Based Menu + 5 of my favorite client coaching tips?

I put together an easy sample day with approximately 1,500 calories, 90 grams of protein, and 30 grams of fiber using simple foods like oats, tofu, beans, wraps, potatoes, high-protein pasta, berries, and vegetables.

It includes:

* Breakfast, lunch, and dinner ideas
* Portion guidance
* 5 of my favorite client coaching tips
* A sample grocery list
* Two easy creamy tofu recipes

The goal isn’t perfection. It’s making healthy eating easier.

Prepare first, assemble later. 🌿

Comment MENU and I will IM message you the menu plan.

08/26/2026

If you are grazing all day, you will not lose weight.

A few chips.
A handful of nuts.
A bite while cooking.
Something after dinner.

Those little extras add up fast.

If you are constantly snacking, usually one of two things is happening:

You did not eat enough at your meal — especially enough fiber and protein.

Or you are not physically hungry. You are stressed, bored, tired, or looking for comfort.

And be careful with “healthy” snacks too. Lentil chips, veggie chips and protein chips can still be easy to overeat and may give you much less fiber and volume for the calories than the whole food they came from.

Try eating 2–3 satisfying meals and when the urge to snack hits, ask yourself:

Am I hungry, or do I need to soothe myself another way?

Go outside. Take a walk. Take a shower. Call a friend. Make tea. Change your state.

Weight loss is often won or lost in the space between meals. ❤️

08/25/2026

September Is a Powerful Time to Start — Here’s Why. ❤️

Living it is where you need support.

Ladies, I know from the responses you share when you join the private FB group that many of you want the same things:

To reduce excess pounds and body fat.

To overcome cravings.

To feel confident eating a healthy plant-based diet.

And most importantly — to create results you can actually maintain.

Some of you are already experienced plant-based eaters.

Others are still learning how to make this way of eating work in real life.

Some of you want to remove the last 5–10 pounds.

Others have more to reduce.

Both can be challenging in different ways.

When you carry more extra weight, the scale may move faster at first. Those last 5–10 pounds can move much more slowly — and learning how to maintain your desired weight is another skill altogether.

That is where 1:1 coaching can make such a difference.

I work with only a handful of women at a time, usually for 6 months to a year, because I want to be able to give you a lot of personal attention, guidance, accountability, and support.

One of the things I love most about 1:1 coaching is the momentum it creates.

You are no longer trying to figure everything out by yourself.

We look at what is working, make adjustments when something isn’t, celebrate your progress, and keep moving forward.

That momentum can make the process feel fun again.

And when you stay with it, your habits change, your confidence grows, and little by little, your life begins changing for the better. ❤️

Starting in September gives you the opportunity to begin that 6-month to 1-year journey now rather than waiting until January.

And there is another big advantage:

We get to go through the holidays together.

You can learn how to navigate cravings, gatherings, travel, emotional eating & drinking, special meals, changing schedules, and all the situations that normally make consistency harder — while they are actually happening.

So when the holidays come around next year, you are not starting over.

You already have experience.

You already have tools.

You know what works for you.

I am passionate about transformation and sharing what I know works in real life — not just helping you reach your desired weight, but helping you build a way of living that supports you long term.

I only have space for 3 women to begin in September.

If you are coachable, ready to invest in yourself, and want personalized support, accountability, and momentum, I would love to talk with you.

Click the calendar link in comments below, find a time that works for you, and let’s talk about what you want to change and whether 1:1 coaching is the right fit. ❤️

08/24/2026

08/23/2026

What are you putting in your cup? 🍵

My morning ritual has changed a lot over the years.

These days I pay attention to the little things because I’ve learned they really do add up.

Even a small amount of creamer every morning can become quite a few extra calories over the course of a week.

I also started reading plant-based milk labels more closely and noticed that some contain added oils and ingredients I really don’t need.

My favorite is unsweetened soy milk.

One cup gives me about 8 grams of protein, and I like choosing one with a simple ingredient list and no added sugar.

And then there’s my matcha. 🍵

It gives me a smooth, steady lift and has become one of my favorite morning rituals.

For me, healthy living is often about the small choices I make every day.

What are you putting in your cup

08/22/2026

Plant-Based Tofu Pancakes 🥞

Makes about 5–6 small pancakes

* 4 oz soft or silken tofu

* ⅓ cup oat flour

* 1 Tbsp ground flax

* 3 Tbsp water

* ¼ cup unsweetened soy milk

* ½ tsp baking powder

* ½ tsp cinnamon

* ½ tsp vanilla

* Pinch of salt

* Optional: ½ banana for extra sweetness

Mix the flax and water first and let it sit about 5 minutes.

Blend everything together until smooth. If the batter seems too thin, use a little less soy milk.

Cook in a nonstick skillet over medium-low heat, about 2 tablespoons batter per pancake. Flip when the edges are set and bubbles start to form.

Top with warm blueberries, berries, or unsweetened applesauce.

08/21/2026

Walking after a meal is kryptonite for your blood sugar. 💥

I see this all the time with my diabetes patients.

One of the habits I teach is to walk for about 15 minutes after each meal. When they look at their glucose monitors, they can often actually see that post-meal blood sugar come down.

When that post-meal glucose spike comes down, your body is using the glucose more efficiently instead of leaving it circulating in your bloodstream.

So instead of sitting after a meal, move.

15 minutes after breakfast
15 minutes after lunch
15 minutes after dinner

That’s 45 minutes of walking a day without ever needing to carve out a 45-minute workout.

Simple. Doable. Powerful.

And this morning, Salido joined me for my walk. 🐴❤️

08/20/2026

When I first started eating more plant-based, it felt like a lot of time went into shopping, prepping, cooking and cleaning up.

Now I see it so differently.

What better way to spend some of my time than preparing food that nourishes my body and helps me feel good?

I’ve learned to make it simple.

My Instant Pot cooks lentils and brown rice in no time — one pot and easy cleanup.

My air fryer makes sweet potatoes, cauliflower, okra and other vegetables crispy and delicious without oil.

Then I put it all together into simple bowls of nourishment.

Nothing fancy. Just basic whole foods that taste so dang good.

And a little drizzle of tahini gives it that rich, nutty flavor that is so satisfying. That simple bowl of nourishment just warms my heart.

Yes, healthy eating takes some shopping, some prep, some cooking and some cleanup.

But to me, that is part of caring for myself.🌿

Your body — and your soul — will thank you.

Who else would rather eat at home because your own food just tastes better than eating out? 😊

08/19/2026

Think of this when you eat a meal…

Fiber is the Super ⭐️ Star and protein is the backup 🎤 singer.

You need both to make a hit song. 🎶

08/18/2026

Batch Cooking Makes Healthy Eating So Much Easier 🤍

I made this lentil stew in my Instant Pot in about 30 minutes, and now I have meals ready for the next few days.

That’s what I love about batch cooking. Cook once, eat several times, and freeze a portion for a day when you need something quick.

Lentils are one of my favorite foods.

They’re easy for me to digest, incredibly nutritious, and a great source of both fiber and plant-based protein.

I can eat this just as it is, serve it over a baked potato, or add a simple salad or vegetables on the side.

Healthy eating doesn’t have to be complicated or require hours in the kitchen.

Sometimes 30 minutes of cooking can make the next three days a whole lot easier. 🤍