profile

Noah Quezada RDN

Meal prep Monday

Published over 1 year ago • 1 min read

Hey there,

I love this quote: “We don’t rise to the level of our goals; we fall to the level of our systems.” — James Clear

And it’s true. It’s easy to set big goals — but when life gets busy, we tend to fall back on whatever systems we’ve got in place (good or bad). That’s why meal planning isn’t just another chore — it’s your safety net.

It’s your system to:

  • Cut Out the Guesswork: No more stressing about what to eat after a long day. You’ve already got a plan.
  • Build Consistency: It’s not about being perfect; it’s about having a system that helps you stay on track, even when life gets crazy.
  • Get Real Results: You can’t outsmart your environment. A good plan makes it easy to get enough protein, fiber, and nutrients to keep you on point.

Meal Plan Outline:

  • Meal One: Single Serving Egg Bake
  • Meal Two: Greek Yogurt, Chia Seeds, Peanut Butter and Blueberries
  • Meal Three: Seasoned Garlic Lemon Pepper, Chicken Potatoes, and Green beans
  • Meal Four: Beef Stew or Salmon Salmon Meal
  • Snack: String Cheese

[Click here to get access to the Google Doc Meal Plan Swipe File]

Remember, it’s not about being perfect — it’s about having a system that supports you when things get tough.

You’ve got this!

Your Virtual Dietitian,

Noah Quezada

Noah Quezada RDN

Registered Dietitian Nutritionist | Weight Loss

I help people lose weight through nutrition.

Read more from Noah Quezada RDN

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....

6 months ago • 1 min read

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...

6 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...

7 months ago • 1 min read