One way that people have success in losing weight is with eating smaller meals more often.  This type of eating really goes hand in hand with following a low calorie diet.  The basic idea is to eat something every 3 hours in order to keep the metabolism high and able to burn fat. 

On a 1,200 calorie diet the obvious plan would be breakfast, lunch and dinner each between 300 and 350 calories each and 2 snacks each between 100 and 150 calories.

On a 1,500 calorie diet there are 2 main plan options – the first is 5 small meals each about 300 calories or breakfast, lunch and dinner each between 350 and 400 calories and 2 snacks each between 100 and 150 calories. 

It is important to keep each of the mini meals well balanced nutritionally and if possible high in fiber.  Some examples of nutrient rich foods include:

 

• Low Fat and Fat Free Milk, Cheese, and Yogurts
• Lean Meats, Eggs, Beans, and Nuts
• Fresh Fruits and 100% Fruit Ju
• Fresh Vegetables
• Whole, Fortified, and Fiber-Rich Grain Foods

A few examples of 300 to 400 calorie balanced meals include:

 

• 2 Nutri-grain Eggo Waffles, 1 Dannon Light ‘n Fit yogurt, ½ cup blueberries, and 1 cup strawberries
• ¼ cup egg substitute cooked in 2 tsp butter, 1 slice whole grain bread, ½ tbs jam, ½ cup orange juice, and ½ cup milk
• 3 oz deli turkey breast, lettuce, tomato, onion, and mustard on 2 slices of light bread with 1 cup of tomato soup
• 4 oz grilled chicken, ½ cup brown rice (cooked), 1 ½ cups frozen veggies, ¼ cup red Thai sauce
• 2 oz dry weight whole wheat pasta, ½ cup tomato sauce, ½ cup frozen spinach, ½ cup cannelloni beans
• 1 cup low fat 1% cottage cheese, ½ cup blueberries, 1 tbs real maple syrup, and 2 whole grain crackers
• 1 oz plain almonds, 1 medium apple, and 1 small square of dark chocolate

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