Need Examples

The small, frequent meals thing doesn't really work for me, so the only meal I have that's that small is breakfast - I tend to have a slice of rye bread (low GI), with a scrape of butter (the real thing - I try to avoid anything with ingredients that I've never heard of, LOL), and an egg (usually in the form of an omelette because it's quick and requires the least amount of attention to cook) with a sprinkling of hot sauce.

For lunch I tend to have a salad with spinach, seeds, avocado, cold meat or salmon, and left over veg from the night before and a couple of tablespoons of light mayo 'cause I can't stand watery dressings. That usually ends up being 500ish....

I do think it's worth your while to measure, weigh, and cook when you can. It only takes an extra minute of time and it can be VERY eye opening to see what a real serving size of some things looks like!!

Hi Marcy. I have lost nearly 50 pounds. I am a 4th year doctoral student (READ: busy as all get out and generally miserable about it). I do not eat 4-5 small meals. I eat 3 meals and 1 snack, maybe 2.

But I have to tell you that the best way to succeed on here is to concentrate on your health and plan ahead. That includes avoiding fast food (or carefully planning what you eat where and when) and weighing and measuring food the night before or before you cook it sometimes. You can do it, and I'm not trying to be a jerk here, but it's not going to be as easy as putting the weight on was.

Most days I eat a can of tuna, some carrots and an apple for lunch. I used to eat a pb sandwhich on low cal bread, celery and plain yogurt with fruit I add myself. Or salads. Or sometimes soup even though there is way too much sodium there.

My breakfast is the same every single day. Oatmeal with cinnamon, 1/4 tsp vanilla extract, and 1/2 tsp brown sugar. 161 calories.

In between I eat fruit, veggies and almonds or mixed nuts.

At night I eat a few more calories (this is not the best way to go, but it's been a life long habit and I enjoy eating dinner with my husband). I eat a lot of salads, spaghetti squash with my own sauce, stirfry, fish and veggies, beans, sweet potatoes and other minimally cooked vegetables.

I've found one can eat a LOT of vegetables for very few calories. I like to eat a LOT of food so that generally makes me happy.

Hope that Helps.

I always carry a Larabar (210 calories) for when I need to go through the fast food drive through with the kids. Then if I steal some of their fries I don't feel so guilty! These days I have eliminated the drive through for them as well most of the time. I always pack Nutella sandwiches for them, baby carrots or PBJ when I know we are on the run. That being said if you MUST go through the drive through, I would choose the following:
Mcdonalds-Grilled snack wrap no sauce (or BBQ on the side)
Taco Bell- Fresco Taco any flavor
Wendy's-Jr. Hamburger
If you are feeling a desire for a full meal at a fast food place just order the kids meal with a diet coke
To be honest, I didn't really start to lose major weight until I eliminated fast food and started to think ahead. Good luck, I am a mommy of three girls 5, 4 and 1 and KNOW how hard it is to focus on healthy eating with all the chaos!

chik-fil-a : Grilled chicken sandwich no sauces, grilled chicken or grilled chicken and fruit salad with berry vinaigrette.
mcd's - fruit and yogurt parfait, no granola, salads
wndy's - salads
salad salads salads - watch the toppings (tortilla strips, nuts etc), and the dressings

at home or on the run - protein shakes, lite yogurt (non-fat low sugar) greek yogurt, oatmeal w/fruit and protein powder, egg white omelets, grilled chicken or turkey in various forms, brown rice mixed with lentels and grilled veggies or low sodium salsa, black beans and humus (wrap that one in a whole wheat tortilla sometimes), fish- grilled, baked, etc. Boca burgers, turkey burgers low sodium lunch meat, tuna fish (plain yogurt or blended cottage cheese instead of mayo) on deli-flats. Whole wheat tortillas wrapped around any lean protein or omelet. All kinds of fruit and veggies and a few almonds, etc., along with this quick list above can get you a good, healthy, slimming meal on the go.