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frequent small meals



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MATREXX
Posts: 579
1/29/13 1:00 P

Like others I keep my "meals" to about 300 calories and eat every few hours. Great information about this can be found in any of Tosca Reno's books on Clean Eating.

Here is a typical eating plan for me:

7 am - Coffee with almond milk, smoothie with protein powder, peanut butter, spinach and almond milk

10 am - Hard boiled egg, and 1/2 cup green beans (raw)

12 pm - Chicken stew

3 pm - turkey muffin, veggies

5 pm - seed / nut mix, veggies, single serving tuna

7 pm - dinner - salmon fillet and salad



LUCKINLOVE
Posts: 216
1/29/13 11:57 A

I eat every 2-4 hours and figuring out how much of anything to eat is like a math problem. Once you get a routine going, you'll start to learn what combo of foods is most filling (usually a protein with a complex carb/fiber) and then it will be a matter of tweaking your meals to get in the proper amount of calories, such as adding more nuts or having less nuts. You'll have to play with your meals/snacks. If you want a suggestion, here is my day today (about 1650 cals):

BFAST (7am)
Prunes
Vanilla yogurt w/ peanut butter stirred in
English muffin w/ egg whites and ff cream cheese (sandwich)

A.M. SNACK (10:30am-ish)
Red bell pepper slices w/ 1 tbsp homemade ff sour cream dill dip
Edamame

LUNCH (1:00pm-ish)
Romaine salad w/ cod, hardboiled egg, ritz hint of salt crackers, unsalted sunflower hearts, reheated frozen mixed veggies, & 1% rf cottage cheese as the dressing.

P.M. SNACK (4:00pm-ish)
Fage 0% yogurt w/ peanut butter stirred in and slivered almonds

DINNER (5:30 or 6:00pm-ish)
96% lean ground beef (3oz) with Manwich in 2 whole grain taco shells
Cookies


Yes, cookies. They fit in my calories! By dinnertime, I'm not starving anyway, so I couldn't overeat........so long as I mentally remember this!!

Edited by: LUCKINLOVE at: 1/29/2013 (11:59)


KSUGIRL93
SparkPoints: (15,188)
Fitness Minutes: (13,172)
Posts: 72
1/29/13 11:40 A

I try to keep my meals between 300 to 450 calories and my snacks at 200 calories, but that is just an estimate. I do 3 meals a day and 2 to 3 snacks. If I know I am going to have a high calorie lunch or dinner I remove a snack or make sure I drop the calorie count on it way down. I usually log everything the night before so I have my lunch and daily snacks all lined up to take to work and dinner planned. Once I do this I do not think about food all day because it has been planned and it is in motion. It seems to be working really well. I look forward to sitting down in the evenings and planning my next day. I usually do it while having my last 2 cups of water or a small evening snack or treat such as a sliced banana with cinnamon and honey or a cup of sherbert.



JODILHERNANDEZ
Posts: 252
1/28/13 8:04 P

I keep my intake to 200-300 c alories every 2-3 hours or so. I find myself eating more frequently mid morning to mid afternoon. then I slow down around evening. For me an exaple would be

8am greek yogurt with fruit and a cup of herbal tea.

10-11am 1/2 a sandwich like turkey lettuce tomato cucbumber onion swiss on whole wheat. water

1pm stir fry with brown rice again 200-300 so about 1/2 cup brown rice and a good amount of stir fry because mine is mostly veggies. Thinly sliced chicken or beef or cubes of tofu for flavor.

3-4pm a luna bar

around 7:30 I have dinner. mostly 2 corn torillas with whatever meat and salsa I have for dinner that night.

and most of the time I have a huge deficit so If I need a treat or am more hungry during the day I can add meals if needed but over the course of almost a month now I have not needed to do that very often. . And a big benefit is my stomach can no longer hold very much food anyway. So when I want a higher calorie food I automatically eat less of it because I cant hold much food now.

hope it helps.



READY2BFIT261
SparkPoints: (182)
Fitness Minutes: (0)
Posts: 14
1/28/13 7:34 P

For those of you who follow this plan, what kind of food do you eat and how much? I don't quite what to go by on "small" Thanks!



 
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