multiple meals

[kariev]

i tell you, it really makes a difference in me. i have done 6 small years for years. lately i have been feeling tired of doing it so i changed to 3 meals and 3 small snacks. i noticed that i still had energy dips while doing this. then i decided to do the 3 meals a day thing. i felt bloated and i was so tired after eating my large meals that i wanted to take a nap. i also noticed that my abs were way less defined then they are when i have 6 well balanced meals. it really does make a difference and that is motivation enough to stick with it

 

[Fit_mommy]

I definatly function much better on 6 small meals a day rather then 3 meals and some snacks. It kills me if I am in a situation where I can't eat that way...

 

[CollinsMom]

Can someone post a typical day of food?

 

[Fit_mommy]

Everyone is different but here's a sample menu for me...

meal #1) cereal w/ff milk or a ww bagel with natural p/b on it

meal #2) granola bar, trail mix or protein bar or shake

meal #3) turkey+cheese sandwich on ww bread or a veggie burger on ww bread

meal #4) protein shake, granola bar, trail mix and/or fruit

meal #5) lean meat, veggie and healthy starch

meal #6) cereal w/ff milk

I am not good about eating tons of veggies but I eat SOME every day (mostly frozen) and try to eat a peice of fruit every day as well.

 

[lederr]

Here are the meal plans for three days from Tosca Reno's "Eat Clean Diet" book:

Morning: 1 c. oatmeal
4 egg whites, cooked
½ c. mixed berries
8 oz water

Mid-morning booster: 1 medium apple
1 Tbsp. almond butter
8 oz. water

Lunchtime refuel: 1 can water-packed tuna
1 ½ c. spinach leaves, 2 sliced radishes and grated carrot, drizzle with lemon juice or balsamic vinegar
8 oz. water

Mid-afternoon munch: Protein shake with ¼ c. oatmeal, 1 Tbsp. flaxseed, 1 banana, 1 c. soy milk

Dinner: Steamed Sea bass, mango salsa
½ c. Summertime Risotto
7 steamed asparagus spears
½ steamed red pepper
8 oz. water

Before bed: 1 medium apple
8 oz. water

***

Morning: 4-6 egg whites, scrambled with spinach and chopped tomato
1 slice dry multi-grain or Ezekiel grain toast
8 oz. water

Mid-morning booster: 1 c. raw vegetable crudités with low-fat hummus
8 oz. water

Lunchtime refuel: ¾ c. low-fat cottage cheese with ½ chopped medium
apple
Handful of green or red grapes halved
2 Kavli crispbread
8 oz. water

Mid-afternoon munch: Leftover Summertime Risotto tossed with 1 can tuna
8 oz. water

Dinner: Adobo-Rubbed Prok Tenderloin with Pico De Gallo
Sauteed baby spinach
½ baked sweet potato
8 oz. water

Before bed: Handful unsalted almonds
½ medium apple
8 oz. water

***

Morning: Breakfast burrito on whole-grain wrap, leftover Pico De Gallo, egg white omelet
8 oz. water

Mid-morning booster: Strawberry, banana and orange smoothie with ¼ c. oatmeal, 1 scoop protein powder
1 c. soy milk

Lunch: Grilled chicken breast on whole-grain wrap with sliced tomato and baby spinach
½ c. low-fat plain yogurt with chopped apple and banana
8 oz. water

Mid-afternoon munch: 3 hardboiled egg whites mashed with hummus on a whole grain wrap
8 oz. water

Dinner: Sesame-seared tuna with Vegetable Slaw served over Sweet Potato Risotto
8 oz. water

Before bed: ½ c. low-fat plain yogurt
½ sliced banana
8 oz. water

 

[kariev]

breaskfast: 4 egg whites with 1 whole egg scrambled, 1 cup of oatmeal
snack: 1 scoop protein powder with 1 cup blueberries and .5 cup fat free low sugar yogurt-made into a smoothie
lunch: 4 oz chicken lunch meat on double fiber whole wheat bread with low fat swiss cheese and spinach, package of baby carrots
snack: .5 cup cottage cheese mixed with 1 tablespoon natural peanute butter, 1 medium apple
dinner: chicken, fish, or lean beef, with sweet potatoe or brown rice and steamed veggies
snack: .5 cup cottage cheese mixed with peanut butter and .5 scoop of protein powder.