Meal prep Monday
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Can you believe there are only about six weeks left in 2024? Between now and January 1st, we’ve got holidays, parties, and the cold weather creeping in. It’s the perfect recipe for eating and drinking more than usual while also moving less. And before we know it, January 1st arrives, and we find ourselves in a worse spot than where we are today. But this year, we’re changing that. Instead of letting the holiday season set us back, I’m starting a 6-week mini-cut, and I’m calling it Damage Control. The goal? Start the new year feeling better, not worse. Here is Week One’s Meal Plan:
[Click here to get access to the Google Doc Meal Plan Swipe File] Cheers to a strong finish! Your Online Dietitian, Noah |
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....
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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...