example of 6 meals a day

i need a good example of what you would eat for each meal when your doing the eat every 2-3 hour thing. Also if youve had success doing this ide like to hear it please i need motivation

Surely!

6ish am - 1 brkfst. - english muffin with canadian bacon & soy cheese.

9 a.m - 2 brkfst - 1 packet instant oatmeal (it's from trader joes)

12 p.m. - lunch - pasta with veggies and pasta sauce

230-3 pm - snack - almonds

7 pm - dinner - grilled chicken with veggies and some EVOO.

All within 1200 cals a day.

are you trying the 3 hour rule? it worked for me to start off with. it helps boost the metabolism but over time youre body will get used to it. so try doing it for one week, then go back to 3meals a day, then go back to 6 meals a day ect. for the 3hour rule, you dont neccessarily have to have 6 meals. you may find it easier to have breakfast, a snack, lunch, a snack, dinner, snack/desert.

breakfast #1(7am): coffee & a piece of light wheat toast with 1 tsp peanut butter & half of a banana sliced on top

breakfast #2(9:30am): quaker lower sugar oatmeal

snack(11:30am): carrots & hummus

lunch(1pm): pb&j or tuna fish sandwich or soup

snack(3:30pm): apple with peanut butter

dinner(6:30-7pm): side salad & some type of lean meat with steamed veggies & whole wheat pasta or sweet potato.. etc

Standard rule of thumb - meat is typically 3 oz - size of a deck of cards or your palm. My doctor said to my dinner plate should be 50% veggies, 25% protein & 25% carbs. She also said to use the inner circle of your plate

i felt the exact same way. i thought i was eating too much. so i slimmed down my main meals a bit too. so my usual meals turned into half size meals, and then i didnt feel as if i was eating so much. by doing this, then sticking to just 3 meals the week after, i found my appetite had decreased aswell which was a bonus!

Breakfast (8:30 - typically on the drive to work)
dolce gusto skinny cappucino
3 boiled egg whites
whole wheat english muffin with 1 tbsp peanut butter or mini babybel and mini whole wheat bagel or bagel with laughing cow light spreadable swiss.

snack (10ish)
carrots and celery dipped in tzatziki (garlic cucumber flavored greek yogurt) or cottage cheese with blueberries or fiber one bar

Lunch
tuna on a whole wheat and rye pita with more carrots/celery

midafternoon snack
flavored mini rice cakes or special K cracker chips with hummus

Dinner -
baked turkey tenderloin
baked brussels sprouts
potatoes tossed in flavor mix and a TINY amount of evoo and baked

late night snack -
blueberry greek yogurt

comes in at about 1300 calories for the day.

Breakfast (8:30 - typically on the drive to work)
dolce gusto skinny cappucino
3 boiled egg whites
whole wheat english muffin with 1 tbsp peanut butter or mini babybel and mini whole wheat bagel or bagel with laughing cow light spreadable swiss.

snack (10ish)
carrots and celery dipped in tzatziki (garlic cucumber flavored greek yogurt) or cottage cheese with blueberries or fiber one bar

Lunch
tuna on a whole wheat and rye pita with more carrots/celery

midafternoon snack
flavored mini rice cakes or special K cracker chips with hummus

Dinner -
baked turkey tenderloin
baked brussels sprouts
potatoes tossed in flavor mix and a TINY amount of evoo and baked

late night snack -
blueberry greek yogurt

comes in at about 1300 calories for the day.

Never thought about the Special K crackers & hummus. Yum!!

I have a higher intake of 1700 cal a day, but this can be trimmed down. You will see Pudding Snaks often as a choice if I need to skimp on calories. Protien Shakes are in there often - 1 a day for muscle maintenance or up to 2 if I hit the gym.

5 am - (aim 200 Cal, with protien intake)
Protien Shake w/ 2% Mik (on the go) or Honey Nut Cheerio's and Soy Milk (at home) - both roughly same calories. If I need to skimp - 100cal yogurt.

9 am - (Aim 100-200cal with fruit/vegitable intake, extra priotien intake if gym day)
100 Cal Yogurt or 60cal Sugar Free Pudding Snack or Protien shake (if gym day) or 100 cal chewy granola bar, usually with a piece of fruit.

Noon - (Aim for 500 Cal with fruit/vegitable intake)
Baked Chicken or Turkey Sandwitch or Spaghetti or Zatarans Jumbalya Mix (if I am tight on calories), Fruit Salad, 60 cal Pudding Pack

4:00 pm - (Aim 100-200 cal
Fruit or Yogurt (100 Cal) or Pudding Pack (60cal if calorie restricted) or Protien Shake (if gym day) or 100 cal chewy granola bar, usually with fruit or vegitable

6:30pm - (Aim for 500-600 cal with vegitable or fruit intake)
Whatever my familiy is eating - I just protion control and add fruit/ vegitable. I've had spaghetti, meatloaf, taco's, whatever is ont he menu.

9:00 - (Aim 50cal only if needed or "hungry")
Banana or Slices of Turkey or Pudding Pack


I've been doing this for about 8mo now and it makes a huge difference. After about 2-3 weeks, you suddenly get hungry after the blue and ask "Damn, I just ate like an hour ago". When that happens, your body is used to the intake and ramps up your metabolism. I have had really good luck with it.