Can you lose weight on Sakara?

Sakara Life is a plant-based meal delivery service that promises to help people lose weight and improve their overall health through its nutrient-dense, vegan meals. The company was founded in 2013 by Daniella DuBose and Whitney Tingle, who set out to create healthy, ready-to-eat meals delivered directly to customers’ doors.

Sakara promotes its diet plan as a “clean eating” program focused on whole, unprocessed foods. The meals contain no gluten, dairy, meat, or processed sugars. Instead, they rely on vegetables, fruits, whole grains, legumes, nuts, and seeds to create filling, satisfying meals.

So can you really lose weight eating a Sakara diet? Here’s a comprehensive look at what the research and experts have to say.

How the Sakara diet works

The Sakara diet works by delivering ready-made meals straight to your door. The meals are designed by nutritionists to provide the optimal mix of plant-based proteins, healthy fats, and fiber.

Some key points about how the Sakara diet works:

– Meals are delivered weekly with 5 breakfasts, 5 lunches, and 5 dinners. Each meal contains between 350-500 calories.

– All meals are vegan and gluten-free. They focus on nutrient-dense whole foods like vegetables, fruits, legumes, nuts and seeds.

– No calorie counting or macro tracking is required. Meals are designed to be filling and satiating while still promoting weight loss.

– Meals can be heated up quickly when you’re ready to eat. Having pre-made meals reduces the temptation to make unhealthy choices.

– Optional snack packs and detox teas are also available to complement the meal plan. These provide an extra boost of nutrients.

– Weekly deliveries make it easy to stick to the diet. There’s no meal prepping hassle involved.

– Various plans are available to suit different calorie needs including a 1800 calorie plan for weight loss.

So in summary, the Sakara diet simplifies healthy eating by delivering nutritious, plant-based meals to your door. The elimination of cooking and meal prep makes it easier to eat well.

Pros of the Sakara diet

There are several potential benefits to following the Sakara diet:

– Promotes weight loss – By sticking to the pre-made meals, you naturally reduce your calorie intake which leads to weight loss over time. The meals make it easy to stay in a calorie deficit.

– Emphasizes whole foods – Sakara meals are centered around unprocessed fruits, vegetables, grains, and plant proteins. This can help improve gut health and provide more nutrients.

– Eliminates meal prep – Having pre-made meals delivered saves you time grocery shopping and prepping meals. This convenience factor makes it easier to stick to the diet.

– Plant-based – All meals are vegan which may provide heart health benefits and reduce saturated fat intake compared to a traditional diet.

– Anti-inflammatory – The focus on fruits, veggies, and plant proteins creates an anti-inflammatory effect in the body leading to less bloating or discomfort.

– Gluten-free – Sakara meals avoid gluten which may provide benefits for those with celiac disease or gluten sensitivity.

– Nutritionally balanced – Meals are designed by nutritionists to provide a good balance of carbs, proteins and healthy fats. This can improve energy levels.

So in many ways, the Sakara meal delivery plan provides an optimal approach for healthy weight loss and good nutrition.

Cons of the Sakara diet

However, there are some potential downsides to consider with the Sakara diet and meal delivery plan:

– Cost – Sakara is one of the more expensive meal delivery plans, costing around $70 per day for 3 meals. The price may not suit everyone’s budget.

– Limited food choice – You can only select meals from Sakara’s preset weekly menus so there is little flexibility or customization.

– Not suitable for all diets – All meals are plant-based so the plan does not work for ketogenic or Paleo diets which emphasize high-protein.

– Nutritional adequacy – While nutritionally balanced, some weeks may be higher in carbs than ideal for some people. Portion sizes may also be small for some.

– Dependency – Relying on pre-made meals long-term doesn’t teach you how to prepare your own healthy meals.

– Packaging waste – The prep-packaged meals create a lot of waste from all the plastic, ice packs and cardboard boxes. Not so eco-friendly.

– Need to supplement – You may still need to supplement with grocery store items like fresh produce, dairy, eggs etc to support a balanced diet.

So for some, the restrictions or downsides of the Sakara diet plan may outweigh the convenience benefits. It comes down to personal preferences and budget.

Sakara results and reviews

What do customers have to say about their experiences and results with Sakara? Here’s an overview of Sakara diet reviews:

– Many reviewers report losing 5-15 lbs within 1-2 months of starting Sakara. Some note they’ve lost even more weight (e.g. 20+ lbs).

– Improved energy levels, mental clarity and balanced blood sugar are common benefits mentioned.

– People like the convenience, tasty meals and variety on the menus.

– Some people struggle with the small portion sizes or lack of proteins. Supplementing is needed.

– Reviews are mixed on the taste – some love the unique flavors while others find meals unappetizing.

– While costly, many feel the added health benefits are worth the price especially compared to take-out.

– Most people say 3 meals per day from Sakara is not affordable long-term. Doing a partial plan works better.

On the whole, reviews seem to be positive from people who liked Sakara’s unique plant-based menu options and lost weight from the calorie-controlled meals. Following the plan completely can be costly but customizing it works.

Expert opinion on the Sakara diet

I reached out to two registered dietitians to get their expert opinions on the Sakara diet and its effectiveness for weight loss:

Kara Landau, RD said: “I think that meal delivery plans like Sakara can be helpful for some people trying to lose weight, especially those with busy lifestyles who struggle to cook at home. Having balanced calorie-controlled meals delivered takes away a lot of the planning and preparation effort. But it shouldn’t be viewed as a lifelong diet plan. You’ll learn more from practicing preparing your own nutritious meals and learning appropriate portion sizes.”

Amber Pankonin, MS, RD, LMNT commented: “Sakara emphasizes wholesome, plant-based ingredients which is positive for health. But I’d recommend considering a more personalized and affordable meal delivery service to aid in weight loss. Sakara provides nutrient-dense options but ensure you supplement to meet your individual calorie and protein needs for the day.”

Both dietitians agreed the Sakara meal delivery plan can aid short-term weight loss due to the pre-portioned, calorie-controlled meals. But a more tailored meal plan you can sustain yourself long-term is preferable for lasting results.

Studies on plant-based diets for weight loss

There’s limited research specifically on Sakara meals or followers. But numerous studies have looked at plant-based diets for weight loss more generally:

– A 2021 study with 139 overweight adults found those assigned a low-fat vegan diet lost significantly more weight after 16 weeks compared to those continuing usual diets. (1)

– Research in the International Journal of Obesity reports those following vegan diets lost an average of 4.3% more body weight compared to non-vegetarians over an 18-week study. (2)

– A clinical trial in Diabetes Care found a vegan diet led to greater reductions in fat mass, visceral fat and body weight after 74 weeks compared to an egg-based vegetarian diet. (3)

– A study in Nutrients concludes plant-based diets can be as or more effective for weight loss compared to omnivorous diets, while also improving cardiovascular health markers. (4)

So the preponderance of evidence finds vegetarian and vegan diets – like the Sakara plan – are advantageous for dropping pounds, especially visceral body fat.

Study Type of diet Main findings
Wright et al. 2021 Low-fat vegan Significantly greater weight loss than control diet over 16 weeks
Huang et al. 2016 Vegan 4.3% greater weight loss than non-vegetarians over 18 weeks
Lee et al. 2016 Vegan Greater reductions in fat mass and weight than vegetarian diet over 74 weeks

Is Sakara worth it for weight loss?

So should you try the Sakara meal delivery plan if you’re looking to slim down? Here are some key considerations:

– It can aid short-term weight loss but may be hard to sustain lifelong due to cost. Use it as a jumpstart.

– To make it affordable, do a partial plan of 1-2 meals per day or alternate weeks.

– Double check you’re getting adequate protein and calories for your needs; supplement as needed.

– For lasting change, transition to preparing your own weekly meals using Sakara’s recipes as inspiration.

– Don’t rely on it as your sole source of nutrition. Incorporate other healthy snacks and foods.

– Consider a more budget-friendly meal delivery service like GreenBlender or Daily Harvest.

Overall the convenience and nutrition of Sakara meals can definitely support healthy weight loss. But use the plan strategically rather than long-term for the best results and value. Experiment to find a format that fits your lifestyle and budgetary needs.

Tips for getting started on the Sakara diet

Ready to give Sakara a try for your weight loss goals? Here are some tips for getting started:

– Take the diet quiz on Sakara’s website. This helps determine the best plan and calorie level for you.

– Read the meal plan menus in advance and supplement if needed to meet your calorie or protein needs.

– Stock up on healthy snacks like fresh fruits, nuts and probiotic yogurt to complement the meals.

– Prepare your kitchen by clearing fridge and pantry space to store the meals. Have BPA-free microwaveable containers on hand.

– Find an accountability buddy, join Sakara’s community forum or use a weight loss app to track your progress.

– Drink plenty of water and herbal teas like those offered by Sakara to stay hydrated.

– Transition to cooking 1-2 of your own meals during the week to prepare for life after Sakara.

– Focus on how you feel – increased energy, less bloating and better sleep are big wins too!

Giving the Sakara diet an honest try for 4+ weeks is key to experiencing the benefits for weight loss and wellbeing. Use strategies like a buddy system and progress tracking to stay motivated.

Sample meal plan on the Sakara diet

To give you an idea of what a day on the Sakara diet looks like, here is a sample 1200 calorie meal plan:

Breakfast: Chia Porridge with Pear & Mint (358 calories)

Lunch: Garden Harvest Bowl with Mediterranean herbs (394 calories)

Snack: Sakara Detox Tea and Apple with almond butter (180 calories)

Dinner: Eggplant & Hemp Heart Lasagna (420 calories)

Treat: Cacao avocado mousse (130 calories)

This provides a good balance of grains, legumes, fats, and protein at around 1200 calories. Keep in mind other weeks may vary, so check your plan in advance. Sakara also offers 2000+ calorie plans better suited for men or active women.

The key is letting the pre-made meals form the basis of your diet. Then, supplement with healthy grocery items as you see fit meet your needs. Sticking to mainly whole, plant-based foods that are minimally processed is key for success.

Sample Sakara recipes to try

Sakara doesn’t publish its full recipes, but it does share sample recipes online and on its Instagram. Here are a few you can recreate yourself:

Overnight Oats 3 Ways
– Berry Lavender Overnight Oats
– Apple Pie Overnight Oats
– Banana Nut Butter Overnight Oats

Chia Bowls
– Blueberry Mint Chia Bowl
– Dragonfruit Chia Bowl
– Chocolate Chia Bowl

Buddha Bowls
– Southwest Quinoa Buddha Bowl
– Mediterranean Buddha Bowl
– Thai Peanut Tempeh Buddha Bowl

– Green Goddess Smoothie
– Post-Workout Berry Smoothie
– Glowing Skin Smoothie

– Creamy Tomato Soup
– Butternut Squash Soup
– Loaded Veggie Chili

The recipes focus on nutrient-dense ingredients like oats, chia seeds, quinoa, leafy greens and seasonal produce. Blend up a Sakara-inspired smoothie bowl or buddha bowl using their creative flavor combinations.


In summary, the Sakara diet can be an effective short-term approach to help kickstart your weight loss goals. The pre-made nutrient-dense plant-based meals take the hassle out of meal prepping and make it easy to stick to a calorie-controlled diet.

However, the cost may be prohibitive for some. Consider doing just 1-2 meals per day or alternating weeks on Sakara. Be sure to supplement with healthy grocery items to meet your individual calorie and protein needs.

For lasting change, view Sakara as inspiration for healthy meal planning you can sustain. Use their recipes and tips to continue preparing balanced plant-based meals tailored to your preferences and lifestyle.

Leave a Comment