Fat Loss Meal Plans That Keep It Simple
|
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.
Link to Google Doc 1691 calorie meal plan 2300-calorie meal plan: Built for a 5’11” male working out 4x/week, also focused on fat loss.
Link to Google Doc 2300-calorie meal plan I hope you find these meal plans helpful! In good health, Noah Quezada RDN |
Noah Quezada RDN
I help people lose weight through nutrition.
Hey, Most people think dietitians eat perfectly. We don’t. But we do follow systems that make nutrition simple and consistent. Here are 7 food rules I actually follow: Eat regularly. Start the day with a high-protein, high-fiber breakfast. It sets the tone for better choices later. Hit 20–30 g of protein per meal. I aim for 3–4 balanced meals instead of focusing on a total daily target. Stay organized. I spend about an hour each week planning meals and shopping, then batch-cook twice a week....
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...
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...