Your Resource Library
Everything you need to support your journey — in one place.
From quick-reference guides to in-depth tools, these resources are designed to make healthy living simpler and more sustainable.
The Eat the Weight Off Plate
I didn’t lose 140 pounds by following someone else’s menu. I learned how to build a plate — and that’s what I teach here.
Every meal, everywhere:
- Protein first
- Half your plate vegetables
- Cut back on carbs and sugar
- Healthy fats
Your tools: the Plate Guide, the Grocery List, the Portion Guide, Food Swaps and the Recipe Library — real recipes that show you how to fill your plate.
On GLP-1 medication? Many members find protein first and simple portions helpful. Talk with your doctor about what’s right for you.
Tools to support your journey — on us.
Resources built around the Eat the Weight Off Way. Download, print, and use them every day.
Free Resources
Start here. These tools are available to everyone — no account required.
The Eat the Weight Off Plate Guide
One page, four principles: protein first, half your plate vegetables, cut back on carbs and sugar, healthy fats. Print it and put it on the fridge.
My Grocery List
A printable list organized the Eat the Weight Off way, from protein first to smart carbs, with room to add your own.
Healthy Food Swaps Quick Guide
Simple swaps that cut calories without cutting flavor. Print it, post it, use it every day.
Portion Size Visual Guide
No measuring cups required. See what a healthy portion looks like at a glance.
Smart Snacking Tips
The right snacks keep your energy steady and cravings quiet. Snack with intention.
Progress Tracker Worksheet
Track your weight, measurements, mood, habits, and goals on one printable weekly sheet.
Complete Curriculum Guide
A full look at every course, program, and coaching option inside the membership. We are updating it to match the new Academy.
New tools are added throughout the year: habit trackers, planners, shopping guides, and more, built for real life.
Want access to everything below?
Become a member and unlock the full library — the Plate Guide, trackers, mindset tools, and more.
Member Resources
Members get even more inside the Eat the Weight Off Academy, starting with the Foundation Program, where every lesson comes with one simple thing to do that week.
More member tools are on the way: planners, habit trackers, and mindset worksheets.
Nutrition & Your Plate
The Eat the Weight Off Plate
Protein first, half your plate vegetables, cut back on carbs and sugar, and healthy fats. Works for any eating style.
Grocery Shopping List by Food Group
Organized exactly the way the store is laid out. Less time wandering, more time cooking.
Meal Prep Step-by-Step Guide
A simple system for prepping meals on Sunday so weeknights stay stress-free.
Healthy Recipe Substitutions Chart
Baking, cooking, sauces — this chart covers the swaps that actually work.
Progress & Habit Tracking
Daily Habit Tracker
Track the habits that matter most — sleep, water, movement, and meals — all in one place.
Movement Tracker
Log your workouts, walks, and active minutes. Small steps add up.
Weight Loss Progress Journal
More than a number on a scale. This journal tracks how you feel, what’s working, and where to adjust.
Mindful Eating Check-In Worksheet
A quick daily tool to tune in to hunger, fullness, and what’s driving your food choices.
Mindset & Motivation
Breaking Through Emotional Eating Workbook
Understand your patterns, find your triggers, and build a healthier relationship with food — one page at a time.
Goal Setting for Real Life Worksheet
Skip the vague resolutions. This worksheet helps you set goals that actually stick.
Affirmations for a Healthy Mindset
Daily affirmations written specifically for women on a weight loss journey.
Special Tools
-
Stress & Sleep Wellness Planner
What you do before bed matters as much as what you eat. This planner helps you build a recovery routine.
Hydration Tracker
Simple. Effective. Because most of us still aren’t drinking enough water.
Eating Out Survival Guide
Navigate restaurant menus, social meals, and travel without derailing your progress.
Community & Connection
Accountability Partner Worksheet
Find your person, set your intentions, and check in consistently. This worksheet makes accountability simple.
-
Community Challenge Tracker
Join a monthly challenge and track your wins alongside fellow members.
Ready to unlock everything?
The full resource library is one of the many benefits of Eat the Weight Off membership.
Courses, programs, coaching, community — and every tool on this page.
Looking for Recipes?
“Every tool here was inspired by real journeys — including my own. I hope these resources help you feel supported, empowered, and never alone. Let’s keep moving forward — together.” — Pamela M. Johnson Creator of Eat the Weight Off
Browse by category, download what you need, and check back often — we add new resources regularly based on member feedback.
Have a suggestion? Contact Us — we’d love to hear from you.