Six Small Meals Eating Plan

I have, on numerous occasions, been told by patients that eating several times a day helped them to achieve their health-related goals (i.e. weight loss, improved blood glucose control, etc.). While the research on the benefits of this type of eating pattern seems to be mixed, it is important to recognize that people can have success on a variety of eating plans.

Sample meal plan

With that in mind, I would like to provide a sample meal plan that is made up of six small meals.

In developing this plan, I kept the following principles in mind:

• Each meal includes a protein-rich food
• Focus on Mediterranean style eating pattern
• Avoidance of refined carbs

Eggs for breakfast

• 1 slice whole wheat toast topped with ½ avocado slices and 1 hard-boiled egg
• Water

A light morning snack

• ½ cup cottage cheese with 1 cup fresh strawberries, sliced
• Water

Salmon for lunch

• Salmon salad: 2 cups kale with 4 oz baked salmon topped with olive oil and vinegar dressing (1 tbsp of each)
• ¼ cup of dried fruit
• Water

Healthy afternoon snack

• 2 medium stalks of celery with 2 tbsp peanut butter
• Water

A filling dinner

• ½ cup cook quinoa with 4 oz. grilled chicken breast
• 1 cup mixed vegetables cooked in 1 tbsp olive oil
• Water

Bedtime snack

• ½ cup plain Greek yogurt topped with 1 tbsp almond slivers

Nutrition facts for the day

• Calories: 1686
• Fat: 94g
  • 43 g Monounsaturated fat
• Carbs: 122g
• Sugar: 48g
• Fiber:  29g
• Protein: 104g
• Sodium:  1631 mg
• Potassium: 2664 mg