When planning your menus, use these guidelines for your meal composition. Aim for one raw component with each meal.
Fiber-rich whole grain + protein + fruit or vegetable
Protein + fruit or vegetable + healthy fat
Snacks are not meals. I would like you to understand that snacks are not supposed to make you feel full. Their purpose is to hold you over and keep your blood sugar levels from plummeting.
LUNCH FOR WEIGHT LOSS
Protein=mixed vegetables (one green minimum) =healthy fat
LUNCH FOR WEIGHT MAINTENANCE
Fiber-rich whole grain + protein + mixed vegetables (one green minimum) and/or fruit + healthy fat
Protein + vegetables + healthy fat
WHEN TO EAT
6:00am: Lemon water and coffee/tea
6:00 - 7:30am: Breakfast
12:00 - 1:00pm: Lunch
3:00 - 4:00pm: Snack
8:00pm: Occasional healthy sweet