Noah's Nutrition

06/28/2025

Ninja creami recipe vanilla.

04/27/2025

Great hike yesterday skunk Canyon to Kohler Mesa

11/18/2024

Here’s a look at last week’s meal plan.
🍽️ Meal 1: Waffle Breakfast Sandwich
🍓 Meal 2: Greek Yogurt with Walnuts & Strawberries
🍲 Meal 3: White Bean Chicken Chili
🍗 Meal 4: Protein (Salmon, Tilapia, Pork Chops) with Broccoli & Mashed Potatoes
This plan is about 1700 cal up to 2200 cal. remember: it’s not meant to be a strict template. I share these meal plans to give you inspiration and show examples of balanced meals, not to suggest that this is the only way to eat for health or weight loss.

My goal is to highlight the variety of foods from different food groups to help you get a wide range of nutrients—vitamins, minerals, fiber, and protein.

If you’re looking for more meal plans like this, I send new ones out to my email list almost every Monday. Want in? Check the link in my bio to sign up and get next week’s plan straight to your inbox.

11/14/2024

Healthy Eating Framework

focus on the food groups.
Low-Fat Dairy
Whole Grains
Beans & Legumes
Nuts & Seeds
Fruits
Vegetables

10/08/2024

1900 Calorie Meal Plan

Recipe One: Egg and vegetable scramble
Eggs: 2 large
Egg Whites: 150 g
Spinach, Raw: 1 cup
Tomato, Red: 0.25 cup
Red Bell Peppers: 0.25 cup
Swiss Cheese, Low Fat: 1 slice (1 oz)
Whole Grain Bread: 2 slices

Recipe Two: Greek yogurt and berries
Greek Yogurt (Vanilla): 200 grams
Chia Seeds: 2 tbsp
Blueberries, Raw: 1 cup

Recipe Three: Chicken and brown rice and broccoli
Chicken thighs: 3 oz
Brown Rice: 0.75 cup
Broccoli: 100 g

Pre Workout:
Gatorade Thirst Quencher Powder, Lemon Lime: 23 g

Intra Workout:
Gatorade Thirst Quencher Powder, Lemon Lime: 23 g

Post Workout:
Chocolate Milk, 1% Fat Lowfat: 1 cup

Recipe Four: Salmon, potatoes and green beans
Salmon Cooked: 3 oz
Baked Potato: 150 g
Green Beans, Cooked from Fresh: 1 cup

Full meal plan breakdown on Youtube Quezada Registered Dietitian Nutritionist

04/09/2024

For the past eight weeks I have posted a new meal plan designed for building muscle. Each meal plan provided a calorie surplus, enough protein, fiber, vitamins and minerals.

In addition to this meal plan, I did a push, pull, leg, split 5-6 six days per week.

Overall, I feel like it was a success. I felt strong and gained about 30 pounds (190 to 220). I was able to maintain an estimated body fat percentage of 22-26%.

While it is hard to know for sure, I would estimate that I was able to put on 4 to 8 pounds of quality muscle tissue.

What I would do differently next time around.

1. I would control for calories better.
2. LONGER - Next time I would spend more time in a calorie surplus.
3. Get more data. - I would take more measurements and I would consider getting a more accurate reading of muscle mass and body fat.

https://www.noahsnutrition.com/8-week-muscle-building-diet/

Stay tuned for the upcoming series of meal plans - Fat Loss ed. I'll be releasing a male and female meal plan each week.

Collection of my 8 week muscle building diet. There are 8 meal plans that correspond with each week. Meal plans are high calorie and protein.

04/09/2024

Week 8: Muscle Building Meal Plan.

This is the last of the series for the muscle building meal plans.

Meal Plan Outline
- Meal One: Peanut butter and Jelly Oat Bake
- Meal Two: Bagel Avocado Breakfast Sandwich
- Meal Three: Crockpot Green Chili, Cheese, and Rice
- Meal Four: Protein + Asparagus + White Potato
- Pre-workout Snack: Cereal and Milk
- Before Bed: Casein Protein With Chocolate Milk
- Evening treat: Ice Cream

Nutrition:
This high protein calorie surplus meal plan provides 3211 calories, 218 grams of protein, 393 grams of carbohydrates, 88 grams of dietary fat, and 43 grams of fiber.

This meal plan includes four meals, one pre-workout snack, one bedtime protein shake, and one evening treat.

Lastly, this meal plan meets 95% of all nutrition recommendations for vitamins, minerals, fiber, and antioxidants.

Link to the meal plan is in the comments below.

03/26/2024

Week Seven Meal Plan!

Meal One: High Protein Avocado Toast
Meal Two: Blueberry And Peanut Butter Oatmeal
Meal Three: Slow Cooker Pesto Ranch Chicken
Meal Four: Protein + Asparagus + White Potato
Pre-workout Snack: Rice Cake’s And Banana
Before Bed: Casein Protein With Chocolate Milk
Evening treat: Ice Cream

This meal plan provides 3325 calories, 204 grams of protein, 400 grams of carbohydrates, 110 grams of fat, 55 grams of fiber, and 31 grams of saturated fat.

This was week seven of my muscle-building meal plan. I meant to post it last week, but here we are now! I also used the week seven training plan, which you can see in the next post.

I will only be posting through 8 weeks of this building phase. After that, I will transition to a weight loss phase. I am considering starting a new weight loss series of meal plans. Let me know if that is something you'd be interested in.

The link to the meal plan is in the comments.

03/26/2024

Week 7 Training Plan: Deload.
After six weeks of hard training, I felt a deload was in order. I could feel that my body had accrued damage from all the workouts. So for this week, we are taking our foot off the gas pedal. For week seven, we performed the first portion of the deload.

To start a deload, I will cut all of my volumes in half - so cutting the number of reps and sets I do per workout by half. Then I will do another round of PPL with 1/2 the reps and sets, PLUS I will cut the weight I am using by 1/2.

Push:

Pec deck – fly: 3 sets | 10 reps
Incline dumbbell press: 2 sets | 8-10 reps
Overhead press: 2 sets | 10 reps
Cable tricep overhead extension: 2 sets | 10 reps
Cable triceps push down: 2 sets | 10-20 reps

Pull:

Pull up 3 sets: | 10 reps
Cable lat pull down: 2 sets | 10 reps
Rows: 2 sets | 10 reps
Dumbbell fly: 2 sets | 10 reps
Preacher curls: 2 sets | 10 reps

Legs:

Sitting leg curls: 3 sets | 12 reps
Straight leg deadlift: 2 sets | 10 reps
Deficit lunges: 2 sets | 10 reps
Hack squats: 2 sets | 7 reps

The link to the training plan is in the comments below.

03/12/2024

Week Six: Push, Pull, Leg Routine.

My training goal is progress, which (to me) means adding a little more weight or a few extra reps to each of my lifts.

In an ideal world, I would continue to add a little extra weight and a few extra reps FOREVER!

But it's not an ideal world, and I am human. And week six reminded me of that.

This week, I noticed that my motivation to go workout was >0 I had a hard time adding any extra weight or reps. Overall - training sucked...

I took this as a sign that the past six weeks had put a ton of stress on me, and it would soon be time for a deload week.

That said, here is my training split for week six.
Push:
1. Pec deck - fly: 3 sets | 20-30 reps
2. Incline dumbbell press: 3 sets | 10-20 reps
3. Overhead press: 3 sets | 10-20 reps
4. Cable tricep overhead extension: 3 sets | 10 -20 reps
5. Cable triceps push down: 3 sets | 10-20 reps
Pull:
1. Pull up 4 sets: | 15-25 reps
2. Cable lat pull down: 4 sets | 10-20 reps
3. Rows: 3 sets | 10-20reps
4. Dumbbell fly: 3 sets | 10-20reps
5. Preacher curls: 3 sets | 10-20 reps
Legs:
1. Calf raises: 3 sets | 15 reps
2. Sitting leg curls: 4 sets | 25 reps
3. Straight leg deadlift: 3 sets | 10-20 reps
4. Deficit lunges: 3 sets | 10-20 reps
5. Hack squats: 3 sets | 10-20 reps

The comments section links to this workout, which includes the number of reps set and the weight used.

03/12/2024

Week Six: Meal Plan

Finding something that works and sticking with it—that's where we are at right now with this "building phase." Week over week, I am gaining about 0.5-2 pounds per week while maintaining my body fat percentage (~23-25%) and getting stronger. All good signs that I am growing new muscle tissue.

From a nutrition standpoint, you need enough energy (calories) and protein to stimulate muscle growth. This might look like a 5-15% calorie surplus and about 1.4-2.0 grams of protein per kg.

Here is what this meal plan provides:
3345 calories
209 g of protein
404 g of carbohydrates
105 g of dietary fat

In addition, this meal plan provides 44 g of dietary fiber and about 95% of my required nutrients.

Here is the recipe outline:
Meal 1: Blueberry Banana Peanut Butter Smoothie
Meal 2: English Muffin Breakfast Sandwich
Meal 3: Crock Pot Chicken Pot Pie
Meal 4: Protein + Turmeric Garlic Rice + Steamed Veggies
Pre-workout nutrition: Cheerios with honey and milk
Evening Treat: Ice cream
Before bed: Casein protein with 1% chocolate milk.

You can find the link to this meal plan in the comments.

03/05/2024

WEEK FIVE PUSH PULL LEGS TRAINING PLAN!

This is week five of my 6 day push, pull, leg workout routine. We are still getting stronger week over week. Adding a little bit of weight or a few extra reps each lifting session.

I will say that I am starting to notice feeling a little run down. After 5 weeks for consistently training and pushing it in the gym, I am starting to notice that I want to sleep more, my motivation to workout is starting to deteriorate, and I am not recovering like I was durning week 1-4.

That said I don’t feel like I am ready for a deload week, yet. I will push through one more “building” week before I deload.

Here is the weekly outline:
Sunday: Push day
Monday: Pull Day
Tuesday: Rest Day
Wednesday: Leg day
Thursday: Push Day
Friday: Pull Day
Saturday: Leg Day
Sunday: Start of a new week.

Here is the full plan:
Push:
1. Pec deck - fly: 3 sets | 20-30 reps
2. Incline dumbbell press: 3 sets | 10-20 reps
3. Overhead press: 3 sets | 10-20 reps
4. Cable tricep overhead extension: 3 sets | 10 -20 reps
5. Cable triceps push down: 3 sets | 10-20 reps
Pull:
1. Pull up 4 sets: | 15-25 reps
2. Cable lat pull down: 4 sets | 10-20 reps
3. Rows: 3 sets | 10-20reps
4. Dumbbell fly: 3 sets | 10-20reps
5. Preacher curls: 3 sets | 10-20 reps
Legs:
1. Sitting leg curls: 4 sets | 25 reps
2. Straight leg dead lift: 3 sets | 10-20 reps
3. Deficit lunges: 3 sets | 10-20 reps
4. Hack squats: 3 sets | 10-20 reps

I post the weights, sets and reps and any notes for each workout on my blog - Link in the comments.