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.
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:
Breakfast:
- 1 slice whole wheat toast topped with ½ avocado slices and 1 hard-boiled egg
- Water
Morning snack:
- ½ cup cottage cheese with 1 cup fresh strawberries, sliced
- Water
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
Afternoon snack:
- 2 medium stalks of celery with 2 tbsp peanut butter
- Water
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 entire day:
- Calories: 1686
- Fat: 94g
- Carbs: 122g
- Sugar: 48g
- Fiber: 29g
- Protein: 104g
- Sodium: 1631 mg
- Potassium: 2664 mg
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