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Noah Quezada RDN

This Week’s Meal Plan + What Worked for Me

Published 3 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 spend 30–60 minutes planning my meals. Then I’d shop and prep, which usually took about 3 hours.

Tracking everything

  • I used Cronometer to log my meals and plan for the week. I focused on calories, protein, and fiber, while making sure to include whole grains, low-fat dairy, fruits, and vegetables.

Having support

  • My partner was also working on fitness goals. Having someone to plan, prep, and train with made a big difference.

Below you’ll find the example meal plans we used this week.

​1600 calorie meal plan​

​2300 calorie meal plan​

No matter where you’re starting, these simple steps, planning, tracking, and support, will take you far.

Talk soon,

Noah RDN

​

Noah Quezada RDN

Registered Dietitian Nutritionist | Weight Loss

I help people lose weight through nutrition.

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