Most people who lose weight gain it back. Research shows 80% regain within a year, and over 95% within three. But a small group keeps it off. I studied what they do differently. In my latest video, I share insights from a study of 294 people who maintained their weight loss long-term. You’ll learn the five key themes that helped them succeed: Continuous monitoring Staying motivated Setting clear goals Overcoming challenges Embracing the ups and downs I also share personal stories and client...
2 months ago • 1 min read
Hey, After 21 weeks in a calorie deficit, I can tell you one thing, dieting is tough. You’re not only dealing with hunger, you’re fighting a food environment loaded with fast food, sugary drinks, and CRUMBL cookies. Even with all that, I’ve lost about 17 pounds and just over 10% body fat. It hasn’t been perfect. I’ve been hungry, had low energy, faced birthday parties, and been tempted by plenty of food. But a few tools helped me make progress: Meal planning and prepping Every Sunday I’d...
3 months ago • 1 min read
Hey there, You don’t have to settle for bland meals when you’re dieting. I’ve been in a cutting phase for the past 19 weeks. Even with lower calories, I won’t give up flavor or balance to hit my goals. Here are some of my go-to meal prep recipes that keep me full, satisfied, and on track: Strawberry Banana PB2 Smoothie: 483 calories, 44 g protein, 64 g carbs, 7 g fat, 10 g fiber The Perfect Breakfast Bacon and Egg Sandwich: 438 calories, 49 g protein, 35 g carbs, 15 g fat, 9 g fiber Healthy...
4 months ago • 1 min read
After 15 years of coaching, I’ve learned what works and what doesn’t. In my newest video, I share 20 lessons that actually deliver results. No gimmicks. No fluff. Just what you need to know. Watch here → [link to YouTube] Noah Quezada Registered Dietitian Nutritionist
4 months ago • 1 min read
Hey there, The best meal plans are simple and nutritious. I don’t believe in overcomplicating things, especially during a fat loss phase. Instead, I focus on meals that are easy to prep, repeatable week to week, and packed with the nutrients that matter: protein, fiber, healthy fats, and carbs that fuel you. These sample plans are built around that exact approach. 1691-calorie meal plan: Designed for a 5’3” female working out 3–4x/week, in a fat loss phase. Breakfast/Meal 1: Strawberry Banana...
4 months ago • 1 min read
Hey, Let’s talk about something that happens to all of us… We fall off track. Maybe it’s a holiday, a weekend away, or just a few days of stress where food, workouts, and routines take a back seat. That happened to me just this past weekend for Mother’s Day. We celebrated, enjoyed good food and even better company… but come Monday, I wasn’t as prepared as usual—and it threw me off. And that’s the tricky part. One day can easily turn into a few… and suddenly it feels like all the momentum is...
7 months ago • 1 min read
If you’re tired of chasing every new “miracle” diet, you’re in the right place. True, sustainable weight loss comes down to mastering six simple nutrition layers—no gimmicks required. Here’s how to stack them in the most effective order: 1. Calories 2. Diet Composition 3. Macronutrients 4. Meal Timing 5. Hydration 6. Supplementation Let's dive in! 1. Calories: Your Foundation -Energy balance: Weight loss happens when you burn more calories than you eat. How to adjust: Eat a bit less and move...
7 months ago • 2 min read
Hey there, When it comes to meal planning, I focus on structure, protein intake, and food group balance to make sure meals are satisfying, nutrient-dense, and aligned with your goals. How I Structure Meal Plans Every meal plan I create follows a simple framework: Option 1: Breakfast (8:00 AM) – 30-40g protein Snack (10:00 AM) – 10g+ protein Lunch (12:00 PM) – 30-40g protein Snack (2:00 PM) – 10g+ protein Dinner (5:00 PM) – 30-40g protein OR Option 2: Meal One (8:00 AM) – 30-40g protein Meal...
10 months ago • 1 min read
There’s a quote I love from Mark Twain: "Habit is a habit, and not to be flung out of the window by any man (or women), but coaxed downstairs one step at a time.” This couldn't be truer when it comes to meal prepping. Changes like eating healthier or hitting your weight loss goals don’t happen overnight. They’re built through small, consistent habits. Each time you prep your meals for the week, you take one more step toward your goals. You’re creating systems that make it easier to stay on...
12 months ago • 1 min read