Your Meal Planning Checklist (+ free meal plan)
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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:
OR Option 2:
This high-protein approach (around 25%-30% of total daily calories) helps with muscle retention, satiety, and overall energy levels. How I Stay Within Calories A meal plan is only effective if it fits within your calorie needs. This is where Cronometer comes in.
Using Cronometer allows me to optimize meal plans so they provide the right amount of fuel without excess calories. If you’re not tracking yet, this can be a game-changer for understanding your food intake. How I Build Meal Plans I source ingredients from key food groups to create balanced meals:
By eating this way, I ensure my body is getting all the essential nutrients it needs, including:
This structure makes it easier to hit daily nutrient needs while staying within your calorie target. Want a Done-For-You Meal Plan? If you want an example of how this all comes together, check out my latest [meal plan here]. Let me know if you find this framework helpful. Hit reply and let me know. In good health, Noah RDN |
Noah Quezada RDN
I help people lose weight through nutrition.
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